Benefits of yoga on sleep: 6 essential postures for better sleep
According to one of the latest studies by Santé Publique France (1) , the French not only sleep less and less, but above all less and less well. Thus, the average sleep time of 18-75 year olds is 6:42 on weekdays and 7:26 on rest, less than recommended by health authorities. Even more worrying, more than a quarter of adults are sleep deprived, while almost half are affected by nocturnal awakenings and 13% suffer from chronic insomnia. Faced with this noticeable deterioration in the quality of sleep, would yoga be an alternative for better sleep?
What is Yoga?
Yoga is an ancestral practice from India, combining philosophy, meditation and body exercises (breathing, or pranayama and postures, or asana). The final aim of the practice is a harmony and uniqueness of the human being , both at the physical and energetic level and at the psychic and spiritual level.
Today, the practice of yoga has become more democratic. There are also today 2 to 2.5 million practitioners in France and no less than 300 million followers in the world. In addition, it has evolved, thanks to greater visibility, growing interest and diversification of practices. Thus, to the classic Hatha Yoga, are now added Yoga Nidra (aimed at improving relaxation and sleep), Yoga Bikram (to be practiced in a warm atmosphere) or Yogalates (hybrid between yoga and Pilates).
What are the health benefits of yoga?
Benefits according to studies
Many studies and meta-analyzes are regularly conducted to invalidate or confirm the health benefits of yoga . Among these benefits are:
- Improved cardiovascular health , with a reduction in blood pressure (2)
- Positive effects on cardiorespiratory health, but also on the secretion of melatonin (3) , nicknamed the “sleep hormone”
- The lessening of physical and moral pain in patients with chronic illnesses such as rheumatoid arthritis (4) , cancer (5) or back pain (6)
- Effective prevention of chronic stress and anxiety (7) , which are precursors to depression
- Improvement of digestive disorders (8) and certain intestinal pathologies, such as irritable bowel syndrome (9)
Thus, the practice of yoga, by acting on various factors promoting quality sleep , could help to sleep better .
Sleep Disorders and Associated Benefits of Yoga
Sleep disorders are multiple and result in different phenomena:
- Pure and simple insomnia , where sleeping is impossible.
- Sleep problems , where finding sleep is both complex and long.
- Nocturnal awakenings , of variable duration, which “chop up” sleep and alter its quality.
- Restless sleep , due to physical or mental discomfort.
- Unrefreshing sleep , where sleeping does not rest.
These disorders, transient or chronic, can be caused by several reasons:
- Stress or anxiety
- A space not conducive to sleep (absence of total darkness , ambient noise, unsuitable bedding, inadequate temperature, etc.)
- A diet that is too rich , during dinner
- Deficiencies in vitamins ( vitamin D , group B vitamins), minerals (magnesium, calcium, zinc), amino acids (tryptophan, omega-3)
- Drug withdrawal (anxiolytics, antidepressants, sleeping pills)
- An underlying disease
- Physical pain that occurs at bedtime, such as back pain
Yoga, practiced regularly, can act on some of these causes and thus help to sleep better. Thus, it can have positive repercussions on:
- Stress , as it will lead to mental relaxation and help let go of negative thoughts.
- Physical pain, because it will help relieve tendon and muscle tension.
- Digestion , because certain yoga postures will be beneficial to the digestive organs and will act as a massage and/or gentle stimulation.
What are the best yoga postures to sleep better?
The best yoga postures for good sleep are those that will promote lower heart and respiratory rate, digestive activity, emotional stability and muscle relaxation.
Posture n o 1 : Position du Lotus
This posture, known to all, is in fact a position used in yogic meditation. It can serve as a preliminary to the routine, because it allows you to reconnect with your breathing and reduce the tensions of the day, physical or psychological.
- Sit on the floor with your legs crossed. The right foot should be placed on the left thigh, and the left foot on the right thigh. The back is straight, the head in its alignment, the knees touch the ground and the hands rest on the knees, palms in the sky.
- Breathe deeply. The inspiration starts from the perineum, fills the belly , the lungs, up to the collarbones. The expiration must be done in the opposite direction.
- Let the thoughts run through your mind, without anchoring to them.
- Hold the posture for as long as necessary, until you feel completely relaxed.
Posture n o 2: Balasana
Balasana, or Child’s Pose, helps prepare you for sleep and help you sleep better. First of all because it allows the head to be placed lower than the heart, for better cardiac coherence. But it also releases tension in the upper back and cervical.
- Sit on the floor, legs bent under your body and buttocks on your heels.
- Rest your chest on your knees, then extend your arms forward, hands resting on the floor.
- Stretch your back by reaching in front of you with your hands, without taking your buttocks off your heels.
- Once fully stretched, release tension and breathe deeply for a few minutes.
- Rise up gradually, without hitting your back.
Posture n o 3: Salamba Sarvangasana
Salamba Sarvangasana, or Candlestick Pose, is known (according to yogic literature) to calm the nervous system. Like all inversion postures, it allows you to sleep better.
- Lie on your back, legs and feet together, shoulders well anchored to the ground, arms along the body, chest supple, face relaxed.
- On inspiration, raise your legs, then your chest, vertically. Your neck should not move, your shoulders are flat on the ground, while your buttocks, lower back and most of your bust are in line with the legs.
- Your arms provide support to your body. Thus the hands are placed on the lower back, the arms are on the ground and the elbows point in front of you.
- Hold the pose for 5 breaths, more if you can.
- On the last exhale, slowly lower back down. The descent must be gradual: put your hands on the ground, arms along your body, then each vertebra (cervical, dorsal, lumbar).
- Once your buttocks are on the ground, you can keep your legs stretched in the air for about ten seconds, before lowering them completely.
Posture n o 4 : Jathara Parivartanasana
This is the Twisting Belly Pose. It helps to stretch the spine, but also to promote digestion, conducive to good sleep. Thus it is a very effective yoga position for better sleep.
- Lie on your back, arms outstretched on either side of your body, shoulders anchored to the floor, legs outstretched.
- On inspiration, bring the left knee towards the chest, without taking the lower back off the floor.
- On the exhale, swing the left knee to the right. Your left leg is bent, the left malleolus touches the right knee. The belly twists, while the back and shoulders are still in contact with the ground. Turn your head to the left.
- Hold the pose for 5 breaths, then slowly return to your original position.
- Perform the same maneuver on the other side.
Posture no 5: Uttanasana
Uttanasana, or Gripper Pose, is a forward extension position, which has a positive effect on blood circulation and the nervous system. It allows you to sleep better because it calms stress and prevents insomnia.
- Start standing, hands on hips , legs parallel and slightly close together.
- As you exhale, lean forward from the hips (not the waist ). On the descent, stretch the torso.
- Without bending your knees, place your palms or fingertips on the floor in front of you, or grasp the backs of your ankles with your hands. The feet are well anchored to the ground, while the sit bones point towards the sky.
- Hold the position for 5 breaths (or more, if you wish). With each exhalation, relax your chest more, while your head hangs unrestrained.
- On the last inhale, slowly come back up. Be careful not to “roll” the spine. Instead, bring your hands to your hips and work your chest, but not your neck.
Posture n o 6 : Savasana
Savasana, or Corpse Pose, is very simple to perform. It is especially excellent for ending a yoga session, as it allows total nervous, muscular and psychological relaxation.
- Lie flat on your back. The legs are slightly apart, the feet turned outwards. The arms rest along the body, without touching it, and the palms are turned towards the sky.
- Close your eyes and breathe deeply. Breathing should follow the pattern described in the Lotus Position – abdominal, thoracic and clavicular.
- Empty your head and live the present moment, gradually becoming aware of the total relaxation of your body.
- Hold the pose for as long as you want.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.