Sleep quality is an important factor in maintaining good health: sleeping well strengthens the immune system, improves memory and concentration, and provides the energy needed throughout the day.
But it's not always easy to maintain good sleep hygiene. Poor-quality bedding, changes in bedtime or wake-up time, changes in habits, consumption of stimulants, exposure to blue light from screens, and a sedentary lifestyle are all factors that disrupt sleep.
What if yoga were the key to deep, restful sleep? We asked Camille, a Hatha yoga instructor at Cam's Yoga, to tell us about the benefits of yoga for sleep. She shares her tips for deep, restful sleep.
Yoga for Self-Care and Sleep
A relaxing practice
Trying to fall asleep while you’re in an emotional state such as anger, sadness, or anxiety won’t help you fall asleep or get a full night’s rest. As a relaxing practice, yoga is a great way to let go and refocus. It’s no wonder that so many people with sleep problems turn to yoga. Practicing yoga helps relieve stress and anxiety by reducing cortisol levels and releasing tension. After a session, distracting thoughts and negative emotions fade away. Gentle breathing and yoga practice provide a sense of calm and release, which helps you fall asleep.
Release Tension from the Body
It's common to feel pain or stiffness at the end of the day. Stretching and yoga poses before bed are a good way to relieve muscle and joint stiffness.
Through yoga, the body relaxes, releasing stress and correcting poor posture that has built up throughout the day.
Physical activity is essential for falling asleep quickly and preventing insomnia. Although it’s advisable to be active during the day, it’s best not to overexert yourself before bedtime. This can have the opposite effect of what you’re aiming for: restlessness, an increased heart rate, alertness, and energy. If we had to recommend one physical activity before bedtime, it would be yoga.
In fact, the sequence of poses and breathing exercises relieves pain and loosens the muscles, thereby bringing about complete relaxation of the body and mind.
Breathing techniques, which are fundamental to the practice of yoga, can help with conditions such as sleep apnea, snoring, and bruxism.
Cam's Yoga Tips for Better Sleep
Yin Yoga to Sleep Like a Baby
Yin yoga is a gentle form of yoga that requires little physical effort, making it ideal before bedtime. The poses are performed slowly. The practice is done in a way that ensures maximum comfort. In addition, Yin Yoga uses props (blankets, yoga blocks, cushions, or pillows); this style of yoga promotes concentration and a sense of letting go. Poses are held long enough (at least 5 minutes) to release tension, meditate, and breathe deeply and calmly.
Five Positions to Help You Fall Asleep
If you don't have time for a full practice, just a few poses are still enough to help you fall asleep easily and deeply.
● Banan'asana, the banana pose
Lying on your back, bring your left leg to the left side of the mat/bed and cross your right leg over your left, without moving your pelvis. Move your shoulders to the left and grasp your right arm with your left wrist: your body takes the shape of a banana. Your entire side is stretched, creating space in the chest area. Hold the pose for several breaths and repeat on the other side.
● Mariposa
While seated, bend your knees and bring the soles of your feet together. You can choose to bring your feet toward the center of your body or away from it. Relax your back completely forward. You can place a cushion under your head for support. Breathe deeply.
● Pigeon Pose
On all fours, bring your right knee forward at a right angle. Extend your left leg backward. Hold the position for at least five breaths, then switch legs.
● The child's posture
Sit on your heels, with your big toes touching; your knees can be apart. Extend your torso and arms forward. For added comfort, feel free to bring a large cushion to rest your head or chest on.
● Savasana
The "corpse" pose is the ultimate relaxation pose. Lie down with your back flat. Spread your legs slightly and turn your toes outward. Let your arms rest at your sides, palms facing upward. Breathe slowly and evenly. Hold the pose for as long as you feel the need.
You can add a few minutes of breathing exercises or meditation to your bedtime routine.
Yoga is also about listening to and respecting your body. To promote deep, restful sleep, you shouldn’t overload your body with a heavy meal. Opt for a light meal and eat dinner early enough to allow time for digestion before bed. You should choose chamomile tea over stimulants (alcohol, caffeine, soft drinks) before going to sleep. Avoid screens for at least an hour before bedtime. Finally, don’t fight the signs of fatigue.
Cam's Yoga offers free live yoga classes every Sunday at 6:30 p.m., available on Facebook and YouTube. The class lasts one hour and is followed by a Q&A session.
You can sign up for free on the Cams Yoga website: https://www.camsyoga.fr/cours-gratuits-de-yoga-en-ligne/