Sleep is vital to our well-being, mood, and energy levels. Yet, it can be elusive even when we need it the most. One of the things that keep us up at night is raging thoughts preventing our mind and body from relaxing. 

For us to get a good night’s sleep, it is essential for the body and mind to feel safe enough to switch off. To do this, we should practice yoga or meditation, allowing our thoughts of the past and future to stop. 

How Yoga helps us Sleep Better 

Yoga helps us achieve a state of surrender. It provides us an opportunity to deeply relax, come into the present moment, and find relief. 

Yoga guides the practitioner into a state of complete rest while keeping an active connection with the breath. This creates a state of being aware while feeling safe and protected. 

Various studies have shown that those who practice yoga report better sleep and reduced stress. The parasympathetic nervous system (PNS), our rest and digest response, gets activated when the body and mind experience this state of relaxation that is achieved with yoga. 

The PNS then triggers the healing process, and it is in this state that the body begins to repair and restore itself. The relaxation that the body and mind experience with yoga takes us closer to the experience of deep sleep. 

This is the reason why for those of us who struggle with sleep issues and do not get enough sleep or good quality sleep, yoga is a great way to support the process of sleep. 

4 Yoga Poses to help you Sleep Better 

You can incorporate these yoga poses for sleep into your nighttime ritual. They can be practiced for as little or as much time as you have. 

It is preferable to do these poses lying down on a yoga mat or a hard surface. Make sure you are warm and comfortable. 

1. Yoga Nidra

Yoga nidra can be practiced in a number of ways but the most common is body scanning. Also known as the 61-point relaxation, in this approach to yoga nidra you take your awareness to all the different parts of your body while resting in savasana or corpse pose. 

By paying attention to each part of the body and consciously relaxing them, the body begins to surrender. This creates a feeling of deep rest.  

2. Viparita Karani (Legs up the Wall Pose)

In this pose, you lie down on your back with your legs raised straight up against a wall. The body is shaped like the letter L. Your arms are resting by your side.

You can use cushions and pillows to make yourself more comfortable in this pose. 

3. Balasana (Child’s Pose) 

Child’s pose, true to its name, creates a sense of belonging and stability. 

To practice, kneel on the floor, bring your toes together, and separate your knees. As you exhale, bend your torso to rest on your thighs. Your arms can rest alongside your torso, palms facing up. Your forehead rests on the floor. 

You can also rest your head on a light pillow. 

4. Supta Baddha Konasana (Reclining Butterfly) 

While lying on your back, press the soles of your feet together. Allow your knees to fall on the side. Your hands are resting by your side.

If your knees do not touch the floor, you can place pillows or cushions under them so they can relax. 

Closing thoughts

The more faith, routine, and dedication you bring to your practice of these yoga poses for sleep, the more you will be able to realize their benefits.

Choose a time and space that can help you create regularity, put away your phone, and let yoga guide you to deep sleep.  

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