Yoga Can Help You Rest Better Tonight

In today’s fast-paced world with its busy schedules and always-on devices, quality sleep can be elusive. Many of us struggle to fall asleep or stay asleep through the night, and too many people depend on pharmaceutical sleep aids to catch their essential rest. 

Among the countless sleep remedies out there, yoga stands out as a time-tested approach that’s worked for thousands of years. Gentle, mindful yoga practices can help release physical tension, quiet the mind and activate the body’s sleep hormones, preparing us for deep, restorative rest.

Why Yoga Supports Better Sleep

Yoga works on both the nervous and endocrine systems. Slow, intentional movement helps balance those systems, while focused breathing lowers stress hormones and signals to the body it’s safe to relax. Unlike more vigorous exercise, which is not advised too close to bedtime as it raises the heart rate and is overly energizing, certain yoga styles are specifically designed for relaxation.

The Best Yoga Styles for Sleep

Yoga Nidra (Yogic Sleep)

Yoga Nidra is a guided practice often described as “yogic sleep.” Practiced lying down, oftentimes in bed, Yoga Nidra uses visualization and gentle breath awareness to relax body, mind and spirit. Studies suggest that just 30 minutes of Yoga Nidra can feel as restorative as several hours of sleep, and because it can be done right there in bed, it’s a powerful practice for anyone with insomnia or restlessness.

Restorative Yoga

Restorative yoga uses props like bolsters, blocks, straps and blankets to support the body in reclining postures. Each pose is held for several minutes, allowing muscles to release tension without effort, so the body can completely relax. This style is especially helpful for calming the nervous system and letting go of stress at the end of the day.

Yin Yoga

Yin yoga uses the power of gravity to target deep connective tissues like fascia and joints. Postures are held for 3-5 minutes at a time, encouraging stillness, patience and mindfulness. Yin practitioners find that bedtime sequences help ease the physical tightness and mental restlessness that can keep them awake. Professional athletes and those who regularly do rigorous physical activity find Yin to be particularly helpful with sleep.

Gentle Evening Vinyasa Flows

While hard cardio is generally not advised within 3-4 hours before bed, some people prefer movement in the late afternoon or evening, and sometimes the body needs a stronger signal that it’s time to wind down the day. Yogic solutions might include seated forward folds, twists, easy hip openers, or a slow vinyasa flow practice, all paired with deep and intentional breathing.

Practical Tips for Using Yoga as a Sleep Aid

• Consistency is key. A short nightly routine works better for improving overall sleep than doing a periodic longer practice. Even 10-15 minutes a night can make a huge difference.

• Create a calming environment. Dim the lights, use an aromatic diffuser, and grab some blankets, pillows and yoga props for maximum comfort.

• Always remember the breath. Slow and mindful breathing techniques, like alternate nostril breathing or extended exhalations, help prepare the mind and body for quality sleep.

• Honor your body’s cues. If a posture feels too stimulating, skip it and choose one that feels easeful and restful.

  
  

When used as part of a nightly sleep hygiene practice, yoga can become a powerful ally for better rest. Whatever style you choose, the key is to move slowly and breathe deeply. Remember, yoga is called a practice for a reason. The important thing is to commit to it, knowing that by doing so you’ve taken the most important step: you’ve given yourself permission to truly unwind.

The Movement Apothecary offers evening flow, restorative and yin classes that are accessible to everyone. We encourage you to try a few different classes and see what resonates with you. Check out our schedule for class days and times, and feel free to drop us a line if you have any questions or suggestions!