Discover the calming effects of bedtime yoga—a straightforward practice that combines relaxation and rejuvenation.
In this article, we’ll explore the simple benefits of incorporating yoga into your pre-sleep routine.
Here are the top 4 benefits of yoga before sleep
- Enhances Dream Recall
- Reduces Insomnia Symptoms
- Encourages Gratitude and Reflection
- Enhances Body Temperature Regulation
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Benefit 1: Facilitates Transition to Sleep
Bedtime yoga is like a magic trick to help you go from being awake to sleeping. When you do the calm and careful movements of bedtime yoga, your body gets the message that it’s time to relax.
The gentle stretches and controlled breathing activate the parasympathetic nervous system, promoting a state of relaxation. This makes it easier for you to release the day’s stress and enjoy a better night’s sleep.
The Sleep Foundation suggests that practicing yoga before bed is a beneficial way to enhance sleep quality. Therefore, if someone struggles to get a good night’s sleep, they might want to consider trying yoga as a helpful solution.
Benefit 2: Reduces Insomnia Symptoms
Doing bedtime yoga is a gentle and effective way to help with insomnia, which is when it’s hard to fall or stay asleep.
A study from Harvard Medical School suggests that incorporating simple yoga postures can be beneficial in enhancing sleep efficiency and addressing insomnia.
The slow and careful movements in bedtime yoga make your body relax, and the meditation parts help quiet a busy mind.
By doing calming poses and controlled breathing exercises, people with insomnia might feel better as tension eases away, and their sleep patterns become more balanced.
Benefit 3: Stimulates the Release of Melatonin
Certain bedtime yoga poses, like bending forward and going upside down, can help your body make melatonin, the hormone that helps control when you sleep and wake up.
These poses gently press on your chest and belly, activating the pineal gland, which makes melatonin.
When your body releases melatonin, it gives a strong signal for sleep, helping your body follow a natural sleep routine.
Doing these yoga poses before bedtime can help you sleep better and make it easier to transition into a good night’s sleep.
Benefit 4: Enhances Dream Recall
Doing bedtime yoga can help you remember your dreams better. It’s because bedtime yoga makes you more aware of your thoughts and feelings, creating a stronger connection with your inner mind.
This idea is supported by studies. One of these studies says that practicing yoga helps you tap into your subconscious mind, allowing your strong emotions and thoughts to come out.
This connection might make you more in tune with your dreams, helping you remember them more clearly.
So, bedtime yoga isn’t just about relaxing your body and mind; it’s like a door to understanding your dreams better and discovering more about yourself.
Benefit 5: Alleviates Restless Legs Syndrome (RLS)
Bedtime yoga, with its gentle stretches and relaxation techniques, can be helpful for people dealing with Restless Legs Syndrome (RLS).
Many studies, including one published in the Journal of Alternative and Complementary Medicine, support this idea with evidence, stating that yoga can significantly reduce RLS symptoms.
Yoga specifically targets muscle tension and discomfort, common issues for RLS sufferers, by promoting flexibility and releasing tension in affected areas.
Also, the focus on controlled breathing during bedtime yoga contributes to overall relaxation, further easing the sensations associated with RLS.
Incorporating bedtime yoga into a nightly routine may offer a natural and accessible way for individuals with RLS to improve the quality of their sleep.
Benefit 6: Encourages Surrender and Letting Go
A unique and profound aspect of bedtime yoga is its ability to provide a sense of surrender and letting go.
The practice encourages individuals to release physical and mental tension, creating a space for acceptance and relaxation.
By engaging in gentle stretches and poses, individuals symbolically let go of the stresses and challenges of the day, embracing a more peaceful mindset.
This intentional surrender to the present moment allows for a mental and emotional release, promoting a state of ease that carries into the sleep experience.
Benefit 7: Balances Energy Channels
Yogic philosophy suggests that bedtime yoga can aid in balancing the body’s energy channels, promoting a sense of harmony that positively impacts sleep quality.
According to this perspective, certain yoga poses work to activate and balance the flow of energy, known as prana, throughout the body.
By engaging in these poses before bedtime, individuals may align their energy centers, creating a more balanced and harmonious state.
This balance is thought to contribute to a smoother transition into sleep, with the body and mind in a state of equilibrium.
Bedtime yoga, therefore, becomes a physical practice and a means of aligning and harmonizing the subtle energy systems within the body.
Benefit 8: Encourages Gratitude and Reflection
Doing bedtime yoga is a special way to get ready for sleep. It combines being thankful and positively thinking about your day.
During bedtime yoga, you take moments to be mindful and appreciate yourself, which helps you feel good before bedtime. It’s a time to focus on the good things that happened during the day, making you feel happy.
Bedtime yoga also helps you think about what happened during the day, so you can let go of any worries.
By including gratitude and reflection, bedtime yoga helps you have positive thoughts and a peaceful mind, making your sleep better and more restful.
Benefit 9: Enhances Body Temperature Regulation
Certain bedtime yoga poses help regulate body temperature, a crucial aspect of the sleep-wake cycle.
The practice often involves gentle movements and specific breathing patterns that play a trick, promoting a gradual cooling of the body (source).
This cooling effect, combined with the physical and mental relaxation induced by bedtime yoga, creates ideal conditions for a comfortable and restful night’s sleep.
Bedtime yoga, in essence, becomes a holistic practice aligning with the body’s natural sleep cues.
Yoga Before Bed Benefits FAQs
Is it good to do yoga before bed?
Yes, doing yoga before bed can be beneficial. It promotes relaxation, reduces stress, and helps prepare your body for a restful sleep.
Can yoga make you sleep better?
Absolutely. Yoga can improve sleep quality by reducing stress, calming the nervous system, and promoting relaxation.
What is the best time for yoga?
The best time for yoga varies for individuals. Many find mornings energizing, while others prefer evenings for relaxation. Choose a time that fits your schedule and feels right for you.
What happens if we do yoga in bed?
Doing gentle yoga in bed can be beneficial for relaxation. It may help you unwind and improve flexibility, but vigorous exercises are better suited to a firm surface.
When not to do yoga?
Avoid intense yoga during illness or injury. If you have certain medical conditions, consult a healthcare professional before starting a new yoga routine.
What are the side effects of yoga?
Yoga generally has few side effects. However, incorrect postures or overexertion may lead to strains or injuries. Practicing under the guidance of a qualified instructor can minimize risks.
Is yoga OK to do every day?
Yes, yoga can be done daily. Consistent practice offers physical and mental benefits. However, listen to your body and adapt the intensity as needed.
Does yoga change your body?
Yes, yoga can lead to positive changes in flexibility, strength, balance, and overall well-being. Results vary, and consistency is key.
Why do I feel sleepy after yoga?
Feeling sleepy after yoga is normal. It indicates that your body is relaxed, and your nervous system is in a calm state.
Can I drink water after yoga?
Yes, staying hydrated is important. Drink water after yoga to rehydrate your body.
Can I eat after yoga?
Yes, you can eat after yoga. Opt for a balanced meal with protein and carbohydrates to replenish energy.
What happens to the brain after yoga?
Yoga can positively impact the brain by reducing stress and promoting relaxation. It may enhance focus and cognitive function.
Should we do yoga in periods?
Gentle yoga during periods can provide relief from cramps and discomfort. Avoid intense poses and listen to your body.
Can I lie down after yoga?
Yes, lying down in relaxation (savasana) is a common and encouraged practice at the end of a yoga session. It helps the body and mind absorb the benefits of the practice.