Yoga for Sleep
Sleep is one of the most essential components of our overall well-being, yet so many of us struggle to get the rest we need. I’ve always loved my sleep, but I never realized just how important it was until I wasn’t getting enough. When my daughter was born, I experienced chronic sleep deprivation for the first time. Waking up multiple times a night left me exhausted, and I truly understood that sleep is not a luxury—it’s a necessity. Over time, as her sleep improved, I also became more intentional about creating habits that support deeper, more restorative rest.
Yoga has been one of the most powerful tools in my sleep journey, and I want to share some simple but effective yogic techniques to help you get better sleep. By incorporating certain asanas (postures), breathwork, and meditation into your evening routine, you can support your nervous system, calm your mind, and prepare your body for deep rest.
Yoga Poses for Better Sleep
Practicing gentle, restorative postures in the evening can help signal to your body that it’s time to wind down. Here are a few of my favorites:
Child’s Pose (Balasana)
This pose is deeply grounding and creates a sense of safety, making it an excellent posture to transition from the busyness of the day to relaxation. Sit back onto your heels, extend your arms forward, and rest your forehead on the floor or a pillow. Breathe deeply and allow your body to soften with each exhale.
Legs Up the Wall (Viparita Karani)
One of the most effective poses for sleep, this gentle inversion slows the heart rate, relieves tension, and calms the nervous system. Lie on your back with your legs resting up against a wall or headboard. You can place a pillow under your hips for additional support. Hold for a few minutes and breathe deeply.
Reclined Bound Angle Pose (Supta Baddha Konasana)
Lying on your back, bring the soles of your feet together and let your knees fall open. Placing pillows under your knees can make this pose even more relaxing. This position helps release tension in the hips and psoas, which can have a profound calming effect on the nervous system.
Supported Savasana
Lying flat on your back with a bolster under your knees can help release the lower back and fully relax the body. Cover your eyes with an eye pillow, take slow deep breaths, and allow yourself to fully surrender to stillness.
Breathwork for Deep Sleep
When your mind is racing, breathwork (pranayama) can be a powerful tool to shift your nervous system into a state of rest. Here are a few techniques to try:
Alternate Nostril Breathing (Nadi Shodhana)
This technique balances the nervous system and helps quiet the mind. Use your thumb and ring finger to alternate breathing through one nostril at a time: inhale through the right, exhale through the left, inhale through the left, exhale through the right. Repeat for a few minutes.
Three-Part Breath (Dirga Pranayama)
Lie down and place one hand on your belly and one on your heart. Inhale deeply into your belly, then your ribs, then your chest. Exhale in reverse order: chest, ribs, belly. This rhythmic breath soothes the nervous system and prepares the body for rest.
Humming Bee Breath (Bhramari Pranayama)
A deeply calming technique, this breath involves inhaling through the nose and exhaling with a gentle hum. The vibration soothes the nervous system and can be especially helpful for anxiety-related sleep disturbances.
4-7-8 Breathing
Inhale for a count of four, hold for seven, and exhale for eight. This breath pattern slows the heart rate and promotes relaxation, often leading to sleep within just a few cycles.
Meditation and Visualization
Guided meditations, body scans, and visualizations can be incredibly helpful in preparing the mind for sleep. Yoga Nidra, a form of yogic sleep, is particularly effective in guiding the body into deep relaxation. You might also visualize a peaceful environment, such as a serene beach or a quiet forest, to help shift your mental state toward restfulness.
By incorporating these simple but effective yoga techniques into your nightly routine, you can create a foundation for deeper, more restorative sleep.
If you’re looking to explore more ways to support your well-being through yoga, check out True Love Yoga and listen to my podcast, Deepen Your Practice, for more insights on holistic yoga practices.
