Yoga for good sleep – does yoga help with insomnia?

Insomnia is one of the most common problems in modern life. There are several methods that can positively impact the body and aid in falling asleep. These include evening yoga, which allows both the body and mind to properly unwind and relax. Find out how to incorporate the practice into your daily routine and what benefits you can gain!

Insomnia – a problem you are not alone with

Insomnia affects many people, and is considered a lifestyle disease. As recently as 2021, the Sen Polacy report found that nearly 40% of people in Poland complained of difficulty falling asleep or waking up during the night. A plethora of studies have been conducted on this topic. Some suggest that insomnia affects 10-30% of the population, while others report figures in the 50-60% range .

Sleep problems can have various causes – sometimes they result from chronic stress, lifestyle, or even an illness, such as sleep apnea. Alcohol or caffeine abuse also negatively impacts sleep quality and the body's ability to regenerate properly. The effects of insomnia on both physical and mental health can be very serious. Long-term sleep problems can lead to problems with concentration, memory, and decreased performance at work or school .

The body needs sleep to properly regenerate, and its lack weakens the immune system and increases the risk of heart disease.

Evening yoga as a natural remedy for sleep problems

Evening yoga can be an effective way to improve sleep quality. Regular practice helps calm you down by reducing cortisol levels, which, as mentioned earlier, is a common cause of insomnia. To achieve a state of calm and focus, it's best to utilize breathing and meditation techniques . Scientific research confirms the beneficial effects of yoga on combating insomnia .

Daily practice reduces arousal and effectively calms down , but it is worth remembering that it acts primarily as support – very often a comprehensive approach to the issue of health and taking other actions is necessary.

Bedtime yoga – how to practice to sleep better?

Yoga for good sleep doesn't have to be complicated, and it can be practiced by people of all skill levels. It's worth having a yoga mat and comfortable clothes . The atmosphere also promotes calm, so you can light a candle. Before beginning your practice, try to calm your mind and take a few deep breaths to focus on the here and now.

Evening and bed yoga – simple asanas that promote falling asleep, calming down and relaxing

Your evening practice can begin with beginner yoga and a series of relatively simple asanas . A calming sequence includes, for example, standing forward bend (Uttanasana) or downward-facing dog (Adho Mukha Svanasana).

Meditation cushions and yoga bolsters make certain exercises easier to perform, so they're worth having. They're great for adding variety to your practice, reducing monotony, and, most importantly in this case, reducing potential stress.

Sleep Mudra – techniques that make falling asleep easier and improve the quality of sleep

Sleep mudra is a relaxation technique that can help you fall asleep and improve your sleep quality. There are several types, but Gyan Mudra is best for insomnia . To perform it, bring the tips of your index finger and thumb together, and keep the other fingers straight.

Relaxation for sleep and stress – breathing and meditation techniques

A comprehensive approach to yoga practice is crucial. It's crucial to combine asanas with breathing techniques (Pranayama) and meditation . Nadi shodhana, or alternating breathing, is one method for achieving a state of deep relaxation. This exercise involves controlled breathing through one nostril at a time, while the other is closed with the hand.

Yoga and meditation practice – who is yoga for good sleep for?

Practicing yoga and meditation can be invaluable for those struggling with sleep problems. Those suffering from chronic insomnia often find relief in relaxation and breathing techniques , which help prepare the body for sleep.

If you struggle with both stress and chronic fatigue, yoga offers a momentary break from the everyday hustle and bustle , allowing you to regain inner balance and peace.

Those seeking natural methods to improve sleep quality may find practicing specific asanas an effective tool for regulating their circadian rhythm. Incorporating this practice before bed into their daily routine is a good solution for anyone wishing to improve their sleep hygiene.