Medically Verified By: Kamya, a yoga instructor and wellness coach, and the founder and CEO of Kamya Wellness
Restorative Rest And Better Sleep: What Role Does Yoga Play In Improving Sleep Quality? (Photo: Freepik)
Yoga and sleep: There is a connection between yoga practice and a proper sleep cycle, with experts often recommending yoga asanas to improve the quality and increase the duration of sleep. There are specific yoga asanas that are known to take care of many health issues, especially sleep and stress-related issues, including insomnia. It is no secret that stress, worry, and the demands of everyday life can make it difficult for a person to get a restful night's sleep. Research has shown that yoga can improve the quality of sleep and facilitate restorative rest by soothing the mind, releasing physical tension, and encouraging a balanced nervous system.
Kamya, a yoga instructor and wellness coach, and the founder and CEO of Kamya Wellness explains that restorative rest is not only about the duration of sleep, but also the quality. "Restorative sleep is deep and unbroken, and it enables the body and mind to heal and recover. While we are at rest, we go through each of the phases of sleep, which are deep (slow-wave) sleep and REM (rapid eye movement) sleep -- both equally important for fixing the body, consolidating the memory, and processing the emotions. Unfortunately, stress, poor life choices, and inadequate relaxation can disrupt this process. This is when yoga becomes helpful. It helps us relax, eliminate stress, and enhance our sleep," the expert says.
She adds that yoga presents a distinct method of relaxation and stress reduction through mindful movement, breathing, and meditation.
Techniques like deep breathing (pranayama) and meditation stimulate the parasympathetic nervous system, the body's 'rest and digest' state, which can reverse the stress-induced 'fight or flight' syndrome. By soothing the mind and reducing cortisol levels, yoga causes us to relax.
Tension in the body can cause restlessness and insomnia. Gentle yoga postures like Child's Pose, Forward Fold, and Legs Up the Wall Pose can relax tight muscles and induce a sense of relaxation. These postures communicate to the body that it is time to relax and sleep.
Yoga practice on a regular basis is also known to balance the nervous system, which regulates heart rate, digestion, and sleep. The vagus nerve, an integral part of the parasympathetic nervous system, can be activated through deep breathing and conscious movement, says the yoga expert.
The yoga instructor says that this form of fitness does not take hours of practice. "Only a few minutes of conscious movement or restorative poses at bedtime can make a difference. Some ways in which yoga optimises sleep are:
The expert recommends the following three yoga poses for improved sleep:
