Unlocking Better Sleep: The Science of Yoga and How It Improves Your Sleep
In today's fast-paced world, many of us find ourselves tossing and turning at night, struggling to get a good night's sleep. The consequences of sleep deprivation can be dire, affecting our physical and mental health.
Scientific research has proven that lack of sleep will seriously impact your health in both the short and long term…
In the short-term you’re likely to experience:
- Increased stress levels
- Higher risk of injury (from sport)
- More muscle aches and pains
- Reduced memory and cognitive ability
- Reduced quality of life
Long-term sleep deprivation can cause:
- Weight gain including obesity
- High blood pressure
- Heart + kidney diseases
- Diabetes
- Depression
The sleep research is clear: prioritising your sleep is prioritising your health. Or as leading sleep research Matthew Walker says, “Put simply: sleep - a consistent 7-9 hour opportunity - is the single most effective thing we can do to reset our brain and body health daily”.
The good news is that improving your sleep will reduce these risks! And there's a simple solution that has been gaining recognition in recent years: yoga.
The Science Behind Yoga and Improved Sleep
Yoga isn't just about flexibility and balance; it's a potent tool for enhancing your sleep. Scientific research reveals that regular yoga practice can significantly boost your sleep quality and overall sleep patterns.
Numerous studies have probed into the science underpinning this connection. For instance, a comprehensive study published in BMC Psychiatry demonstrated that women practicing yoga for at least 20 minutes daily experienced noteworthy improvements in sleep efficiency and a significant reduction in the time it took them to fall asleep.
Another study in The Journal of Sleep Medicine and Disorders revealed that “Yoga's impact on sleep is multifaceted, addressing sleep-related disorders, stress reduction, and improving overall sleep quality through its holistic approach.”
Deciphering Sleep Patterns
Understanding the intimate connection between yoga and sleep starts with comprehending the nuances of sleep itself. Sleep isn't a uniform state; it comprises various stages, including REM (Rapid Eye Movement) and non-REM sleep. Each stage is essential for the restoration of both body and mind.
Enough sleep important – helps your muscles recover from sport, fight infection and keeps you focused/productive. Your quality of sleep also important. Some of us struggle to go through all the stages of sleep – waking up in the night and meaning that we don’t achieve the deep sleep state of REM. This deep sleep is important – REM has been described as “free therapy” – allowing you to process your emotions.
Common sleep problems include struggling to get to sleep or find yourself waking up in the night or early in the morning, and some of us struggle to get any sleep at all. Discerning your unique "sleep personality" can be invaluable to help you find tools to help you improve your sleep quality.
Discover Your Personalised Sleep Profile
Take My Sleep Personality Quiz
Unravel the secrets of your sleep habits and challenges by taking my quick 2-minute sleep personality quiz. This quiz delivers personalised recommendations and tips to help you get better zzzs.
Now, let's explore how yoga practices can help improve your sleep.
Yoga Practices for Enhanced Sleep Quality
One of the biggest underlying causes of sleep problems is stress. Yoga offers a treasure trove of poses and techniques designed to foster relaxation and combat insomnia. Incorporating yoga into your nightly routine can revolutionise your sleep quality. Here are some key practices to consider:
Yogic Breathing (Pranayama): Deep breathing exercises can soothe your nervous system and prepare your body for restful slumber.
Relaxation Poses: Poses like Savasana (Corpse Pose) and Balasana (Child's Pose) release physical and mental tension, inviting tranquillity.
Mindfulness and Meditation: Mindfulness techniques, including meditation and guided imagery, silence the mental chatter and reduce anxiety, paving the way for seamless entry into restorative sleep.
Your yoga teacher can help you to learn different postures, breathing and relaxation techniques to help you relieve stress.
Hey there! I’m Hannah Fraser, a yoga teacher and founder of Worker Bee Yoga. I can help you learn how to use yoga to improve your sleep quality - so you can wake up feeling recharged and ready for the day ahead! Feel free to send me a DM on Instagram or email me at hannah@workerbeeyoga.co.uk.
The Science Behind Yoga's Influence on Sleep
The benefits of yoga on sleep are grounded in science. Yoga influences sleep patterns through various physiological mechanisms. For instance, yoga practice can lead to the release of hormones like melatonin and serotonin, which play a crucial role in regulating your sleep.
Yoga is effective at reducing stress and anxiety, which are the two most common disruptors of sleep. When your stress levels decrease, it becomes easier for your body and mind to transition into a restful state and you’re more likely to have a peaceful night’s rest.
Real-Life Success Stories
Here's some examples of how yoga can improve your sleep and overall wellbeing :
“Sometime ago, because of the stress and pressure in my life, I didn't manage to get not even half an hour of sleep, I was staring at the walls. With the breathing techniques, I managed to make myself sleep at least three or four hours, which really make made the big difference. Yoga and yoga nidra improved everything. My sleep, my mental health, my asthma and how I’m less pessimistic now more optimistic I am.” - Yoga Student
“I loved it and had the best night's sleep I've had in ages” - Workshop Attendee
“After almost a year of your classes the niggly aches and pains caused by my desk job have vanished and I am loads stronger and more flexible. Your classes are also always fun - you can't ask for much more!” - Liz, Hitchin
“Thank you it was a lovely session and I slept very well that night! Ill definitely be coming back :)” - Workshop Attendee
“Being part of the Worker Bee Yoga membership is very beneficial, both physically and mentally. Physically, I definitely have become more flexible, my posture has improved massively and that’s a big thing for me because I’ve always had terrible posture. Taking the time for myself has made a big impact in terms of my life after class. Just having that time mentally is a big, big benefit. It has helped me become a bit more present day to day.” Laura
“I always sleep the best on a Monday after your classes” - Monday Night Yoga Student
In Conclusion
Through combining the ancient yogic practices with the understanding of modern science, it’s possible to dramatically improve your quality of sleep with yoga. Over the past few months I’ve delved into the science of yoga and sleep. I’ve packaged up this knowledge with my experience as a yoga teacher to create a 3 step method to help you get better sleep. I’ll be teaching this method live in my new Yoga For Sleep course this October.
Curious about whether yoga can improve YOUR sleep?
Take My 2-Min Sleep Type Quiz
Start your journey toward better sleep by completing my 2 minute sleep personality quiz to unveil personalised recommendations for your sleep needs.
References
Medic, Wille and Hemels et al (2017) ‘Short- and long-term health consequences of sleep disruption’ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
Professor Matthew Walker Interview with Dr Ranjan Chatterjee (2021) https://drchatterjee.com/how-to-improve-your-sleep-and-why-you-should-with-professor-matthew-walker/
MA Bankar (2013) Impact of long term Yoga practice on sleep quality and quality of life in the elderly, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667430/
WL Wang et al (2020) The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis: https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02566-4
