Sleep is when your body repairs and your mind consolidates. If you struggle to switch off, a short evening yoga practice can make a profound difference.
Why Yoga Improves Sleep
Yoga lowers cortisol, reduces muscle tension and activates the relaxation response. Practices that include breathwork and mindful movement have been shown to improve both sleep onset and sleep quality.
An Evening Wind-Down Sequence
- Seated breathing — two minutes of extended exhales
- Child’s pose — one minute
- Reclined twist — hold each side for one minute
- Legs up the wall — three minutes
- Supported savasana — five minutes
Supporting Sleep Habits
- Keep screens out of the bedroom
- Practise at roughly the same time each night
- Keep the room cool and dark
- Avoid caffeine after mid-afternoon
Restorative Yoga and evening Meditation classes are perfect for sleep support.
The Sleep Foundation shares research on yoga and sleep quality.