Are you stuck in a sleep deprived cycle? Researchers suggest that practising yoga has a positive effect on sleep, relaxation, and overall wellbeing. Yoga helps us to de-stress, and to relax our minds. Regular practice of yoga can help develop a regular sleep pattern and re-energise ourselves during the day.
Yoga could be the answer to restful nights and feel good days, but how does it really work and what do we need to know in order to enjoy the benefits of consistent yoga practices? This article takes an in-depth look at the link between yoga and better sleep.
Yoga can help to calm the mind and create balance in both the body and the mind. The techniques developed during a yoga practice help to enhance relaxation, activate and open our circulation, and regulate our breathing. In doing so, yoga can help to rid the body of tensions, help to reduce stress and improve our overall wellbeing.
Yoga Relaxation Techniques for Better Sleep
Yoga helps to promote relaxation by focusing on the breath – consciously controlling it and allowing it to flow in a relaxed manner. This is known as pranayama, the science of breath and breathing techniques. When the breath is long and shallow, it helps to bring the body into a relaxed state. Pranayama can help to activate the relaxation response in the body which encourages deeper sleep.
The affects on the body can be felt on multiple levels, from physical to mental. The physical effects of yoga help to reduce tension in the muscles and joints, whilst the mental effects can help to promote a calming of the mind and reduce anxiety.
Benefits Sleep Practices Developed Through Yoga
Developing a regular sleep routine is important for overall good health, and yoga can help to achieve this. A yoga practice should be tailored to the individual and can include asanas (physical postures) to stretch the body, pranayama (breath control) to calm the mind, and relaxation techniques to reduce stress. There are also specific yoga postures and practices designed to promote relaxation and alleviate stress.
Developing a regular sleep practice helps to regulate our bodies circadian rhythm, and helps to condition the body and the mind to recognise when it is time to sleep.
Yoga helps us to understand how to relax and de-stress, and to develop a routine that works around our circumstances and helps to prioritize and manage our own sleep.
Yoga Practices to Promote Sleep
- Developing good hygiene before you sleep, including turning off screens and lights an hour before bed
- Breathing exercises to relax and de-stress
- Stretching and relaxation techniques to reduce tension in the body and free the mind
- Meditations and visualisations to relax and refocus the mind
- Gentle yoga postures to aid in releasing physical tension and promoting relaxation
Conclusion
Yoga offers us the opportunity to relax the body and mind, to de-stress, and to develop an awareness of how we react to our environment. Understanding how to relax the body and mind is key in achieving a great night’s sleep. Regular practice of yoga can help us to condition our bodies and minds into a state of relaxation that is beneficial for our overall wellbeing.