How Can Yoga Help You Sleep Better at Night?

May 24 | The Practice |


This article was written by Sit ‘n Sleep, an American major mattress retailer chain in Southern California focused on helping people find the right mattress for their needs, body type and health.

Looking to put insomnia to rest? Thanks to yoga, you may be able to get the Zzz’s you need night after night.


Psychology Today points out Harvard Medical School researchers recently investigated the link between chronic insomnia and daily yoga.


In the study, researchers provided basic yoga training to participants and asked them to practice yoga each day for eight weeks. Study participants also kept a sleep diary for the two weeks prior to starting a yoga routine and during the eight weeks they practiced yoga daily.


After eight weeks of yoga, study participants improved their sleep in several areas, including:

  • Total sleep time
  • Total wake time
  • Sleep efficiency
  • Sleep onset latency (the amount of time it takes to fall asleep)
  • Wake time after sleep onset


Clearly, yoga offers a viable sleep aid for those who are dealing with insomnia. It has been shown to deliver a wide range of benefits, including:


  • Enhanced Muscle Strength and Tone: Yoga may help you boost your muscle strength and tone as well as reduce the risk of arthritis and back pain.
  • Unparalleled Flexibility: Yoga enables you to loosen the body. With a regular yoga routine, you may become more flexible and notice assorted body aches and pains disappear.
  • Reduced Blood Pressure: Studies have indicated yoga can help individuals who suffer from hypertension lower their systolic and diastolic blood pressure.
  • Increased Happiness: Yoga may drive an increase in serotonin levels. As a result, the more you perform yoga, the happier you may start to feel.
  • Improved Focus: Those who perform yoga frequently display greater coordination, reaction time and focus than others


You don’t need to be a yogi to kick off a yoga routine, either. In fact, here are three simple yoga techniques that you can perform regularly to help you get a better night’s sleep:


Mountain Pose

Tadasana, aka the mountain pose, improves balance, posture, and focus. It requires you to use every muscle in the body and strengthens the ankles, abdomen, buttocks and knees.

To perform the mountain pose, stand with your feet together and eyes closed. Then, let your arms rest at your sides with your fingers together.

The mountain pose is great for yoga beginners. It even serves as a template for many other yoga poses.


Child’s Pose

Want to feel like a kid again? Take advantage of the child’s pose, a resting pose unlike any other.

With the child’s pose, you’ll begin with your knees and tops of your feet on the floor. You’ll then place your feet together and make sure they are touching. Next, spread your knees apart and rest your belly and chest between the legs. Lastly, put your head on the floor and stretch your arms in front of you.

The child’s pose helps stretch the ankles, hips, and thighs. Furthermore, it relaxes muscles in the front of the body and stretches the back torso muscles simultaneously.


Bridge Pose

The bridge pose opens up the front of the body, flexing the abdomen, chest, and hips.

For the bridge pose, you’ll want to lie flat on the floor, bend your knees and keep your feet flat. Your knees should be pointing to the ceiling, and your arms should be along the body. At this point, press into your arms, keep your feet on the ground and move your hips away from the floor.


If you begin a yoga routine, you can improve your overall health and well-being. Perhaps best of all, you may be able to enjoy a better night’s sleep than ever before.