Yoga to Improve Sleep: Nighttime Routine

The connection between yoga and sleep

Getting a good night's sleep isn't just about resting your body, but also quieting your mind. In a world filled with stress, busy schedules, and screens, it's easy to understand why so many people struggle to fall asleep or stay asleep through the night. This is where yoga for better sleep can become an essential ally in your nighttime routine.

How yoga can help relax your mind and body

Yoga is much more than a series of postures; it's a practice that combines conscious movement, deep breathing, and meditation to achieve a state of calm and balance. By practicing yoga before bed, you help your body release the tensions accumulated during the day, while controlled breathing calms the racing thoughts that can interfere with sleep.

In addition, many yoga postures are specifically designed to stretch and relax muscles, reduce stress, and calm the mind. This process of Natural relaxation prepares the body and nervous system to enter a state of restful sleep.

The impact of stress and tension on sleep

Stress is one of the biggest enemies of good rest. When we're stressed, the body produces cortisol, a hormone that activates the alert system and makes it difficult to relax, which is necessary for sleep. 

Yoga offers practical tools to counteract this. Through deep breathing (pranayama) and restorative postures, evening practice helps lower cortisol levels and relax both the mind and muscles.

Brief explanation of the nervous system and how yoga activates the parasympathetic nervous system

Our nervous system has two main states: the sympathetic nervous system, which is activated in stressful or “fight or flight” situations, and the parasympathetic nervous system, responsible for the “rest and digest” state.

When we're constantly exposed to stress, the sympathetic nervous system tends to dominate, keeping the body in a constant state of alert that doesn't promote sleep. Yoga, especially combined with breathing and relaxation techniques, activates the parasympathetic nervous system, promoting a feeling of deep calm.

For example, practicing Nadi Shodhana (alternate breathing) or postures like Supta Baddha Konasana (reclining cobbler pose) not only relax the muscles but also send signals to the brain to slow the heart rate and relax the body. This physiological change is key to preparing the body for deep, restful sleep.

In short, yoga not only relaxes the body physically, but also helps reset our nervous system, creating the ideal conditions for deep, restorative rest.

Benefits of yoga before bed

Yoga before bed is one of the best tools to prepare your body and mind for a restful night's sleep. Incorporating this practice into your nighttime routine has profound and tangible benefits that affect both your mental and physical health.

Reducing stress and anxiety

Stress and anxiety are common enemies of good sleep, and yoga offers a natural antidote. Gentle postures, combined with conscious breathing techniques, help reduce levels of cortisol, the stress hormone.

When you practice yoga, your attention is focused on the present moment, allowing your mind to stop worrying about the past or anticipating the future. Simple movements, such as gentle stretches or twists, combined with deep breathing, calm the nervous system and reduce racing thoughts. This sense of calm makes it easier to fall asleep faster and stay asleep throughout the night.

Improving the quality of deep sleep

It's not just how much sleep you get that matters, but the quality of that sleep. Studies have shown that yoga can increase the time you spend in the deepest, most restorative stages of sleep. These stages are essential for cell regeneration, hormonal balance, and physical and mental recovery.

By relaxing your body and mind before bed, yoga helps you enter these stages of deep sleep more easily. Practices such as Yoga Nidra, a guided meditation that induces a deep state of relaxation, can be especially helpful in improving sleep quality, as they bring you to a state between wakefulness and sleep, preparing your body for complete rest.

Muscle relaxation and reduction of physical pain

During the day, we accumulate tension in our bodies due to poor posture, long hours in front of the computer, or intense physical activity. These tensions not only cause physical discomfort but can also interfere with the comfort needed for sleep.

Yoga before bed helps you release those knots of accumulated tension. Restorative poses like Balasana (child's pose) or Viparita Karani (legs up the wall) help relax muscles and release tension in common areas like the lower back, neck, and shoulders.

Additionally, if you suffer from chronic pain or specific discomfort, a gentle nighttime practice can reduce inflammation and ease discomfort, creating ideal conditions for more comfortable sleep.

Practicing yoga before bed not only helps relax your body and calm your mind, but it also improves the quality of your rest. A nighttime yoga routine is a gift you can give yourself every night to wake up refreshed, energized, and feeling better the next day.

Preparing for night practice

Proper preparation is essential to getting the most out of your evening yoga routine. Creating a relaxing environment not only enhances the benefits of the practice, but also helps you unwind from the stress of the day and prepare your mind and body for a deep sleep.

1. Creating a relaxing environment

• Soft lighting: Turn off bright lights and use warm lamps or candles to create a calming atmosphere.
• Soft music: Choose a playlist with relaxing sounds, such as instrumental music, Tibetan singing bowls, or nature sounds (waves, rain, or birdsong). Music helps slow down your mental pace and help you focus on your practice.
• Essential oils: Use a diffuser with essential oils like lavender, chamomile, or sandalwood. These fragrances are known for their calming properties and can help release physical and mental tension. If you don't have a diffuser, place a few drops on your wrists or on a nearby handkerchief.

2. How to disconnect from technology before starting

Technology, while useful during the day, can be a significant distraction when it comes to relaxing. Here are some steps to unwind before your practice:

• Turn off the screens: Try to avoid using your phone, television, or computer at least 30 minutes before your routine. The blue light from screens affects the production of melatonin, the sleep hormone, making it difficult for the body to enter rest mode.
• Airplane mode: If you're using your phone for music or guided meditation, turn on airplane mode to avoid interruptions. This will help you stay focused and disconnect from notifications.
• Set a time limit: If you need to review something on your device, set a timer so you don't get lost in the digital world. A smooth transition into practice is key.

Optional: relaxing infusions to complement the practice

A hot infusion can be the perfect addition to your nighttime routine, helping to calm your body from within. Here are some ideal options:

• Chamomile: Known for its relaxing properties, it is perfect for reducing stress and facilitating sleep.
• Valerian: This plant is excellent for those who suffer from insomnia, as it helps relax the nervous system.
• Linden or lemon balm: Both are gentle and effective options for calming nerves and promoting a sense of serenity.
• Rooibos with lavender: This blend is not only delicious, but also has relaxing effects.

Take a few minutes to sip your infusion slowly before beginning your practice, focusing on the aroma, flavor, and warmth, as a kind of initial meditation.

Mindful preparation creates the perfect space for your evening yoga practice to be more effective and enjoyable. This routine not only helps you unwind from the day, but also becomes a sacred ritual that prepares you for a deep, restful sleep.

Step-by-step nighttime yoga routine

This gentle, restorative routine is designed to release tension, calm your mind, and prepare your body for a deep sleep. Spend 20 to 30 minutes, adjusting the time in each pose according to your needs.

1. Gentle postures to release tension

Balasana (Child's Pose)

• How to do it: Sit on your heels, lean your torso forward, and stretch your arms out in front of you or let them relax at your sides. Rest your forehead on the floor or a cushion.
• Duration: 1-2 minutes.
• Benefits: Relaxes your back, shoulders, and mind. This posture encourages introspection and calm, releasing tension accumulated throughout the day.

Supta Baddha Konasana (Reclining Cobbler Pose)

• How to do it: Lie on your back, place the soles of your feet together, and let your knees fall to the sides. You can place pillows under your knees for added comfort.
• Duration: 2-3 minutes.
• Benefits: Gently opens the hips, releases tension and stimulates deep relaxation.

2. Slow movements to release accumulated stress

Gentle supine twists

• How to do it: Lie on your back and bring both knees to your chest. Drop your legs together to one side, while turning your head in the opposite direction. Keep your arms in a T shape or resting comfortably. Repeat on both sides.
• Duration: 1-2 minutes per side.
• Benefits: Releases tension in the lower back, massages internal organs, and calms the nervous system.

Side stretches

• How to do it: Sit on the floor with your legs crossed. Raise one arm above your head and stretch to the opposite side, resting your free hand on the floor. Repeat on both sides.
• Duration: 1 minute per side.
• Benefits: Relieves tension in the lateral muscles of the torso, improves breathing and relaxes the spine.

3. Pranayama (conscious breathing)

Nadi Shodhana (Alternate Breathing)

• How to do it: Use your right thumb to close your right nostril and breathe deeply through your left. Then, close your left nostril with your ring finger and exhale through your right. Alternate this breathing pattern.
• Duration: 2-3 minutes.
• Benefits: It balances the hemispheres of the brain, calms the mind and reduces anxiety.

Chandra Bhedana (Left Nostril Breathing)

• How to do it: Close your right nostril with your thumb and breathe only through your left nostril. Take deep inhalations and long exhalations.
• Duration: 2 minutes.
• Benefits: It induces calm and cools the body, helping to reduce mental activity before sleeping.

4. Final relaxation

Guided Savasana

• How to do it: Lie on your back with your legs apart and your arms relaxed at your sides, palms facing up. Close your eyes and focus your attention on each part of your body, releasing tension from your feet to your head.
• Duration: 5-10 minutes.
• Benefits: It allows the body to integrate the effects of the practice, induces a state of deep relaxation and prepares for sleep.

Yoga Nidra (optional)

• How to do it: Listen to a guided Yoga Nidra meditation to enter a state of conscious relaxation. This method is ideal for those looking to calm racing thoughts before bed.
• Duration: 10-15 minutes.
• Benefits: Deeply relaxes the body and mind, promoting restful sleep.

End your practice with gratitude, placing your hands over your heart in a prayer position. Take a moment to acknowledge how your body and mind feel. This routine will not only help you sleep better, but will also transform the way you wake up each morning.

Tips for maintaining a regular routine

Establishing a nightly yoga practice requires commitment, but the benefits it brings to sleep and overall well-being are worth it. Here are some key tips for maintaining this routine consistently and sustainably.

 Listen to your body and adjust your practice accordingly.

• Adapt the practice to your energy level: Not every night will be the same. Some days you'll feel more tired or stressed, and it's okay to adjust the intensity of your practice.
• Avoid forcing: The goal of evening yoga is to relax, not push yourself. If any pose is uncomfortable, use props like bolsters or blankets, or choose a more accessible variation.
• Tune in to your breathing: Breathing is your guide. If you notice yourself holding your breath or gasping for air, it's a sign that you need to slow down your practice.

 Maintain consistency in the schedule

• Set a fixed schedule: Try to practice yoga at the same time each night. This signals to your body that it's time to start winding down and preparing for sleep. 
• Start early: If you're not used to a nighttime routine, start with 10-15 minutes and gradually increase the length as it becomes a habit.
• Create a ritual around your practice: Combine yoga with other relaxing elements, such as dimming the lights, lighting a candle, or drinking a herbal tea. This ritual reinforces the habit and makes it something you look forward to at the end of the day.

 Integrate other healthy habits to enhance sleep

Yoga is a powerful tool, but combining it with other healthy habits can maximize its sleep benefits:

• Avoid caffeine and heavy meals at night: This helps your digestive system relax, making it easier to rest.
• Disconnect from technology: Turn off your screens at least 30 minutes before your practice. This reduces exposure to blue light, which interferes with the production of melatonin, the sleep hormone.
• Create a complementary morning routine: A little gentle movement or yoga in the morning can balance your energy and help you maintain a healthy circadian rhythm.
• Be kind to yourself: Don't beat yourself up if you skip practice one night. Consistency is built little by little, and the important thing is to get back to it when you can.

Listening to your body, creating a consistent routine, and supporting it with healthy habits are the keys to maintaining evening yoga as part of your daily life. This practice will not only improve your rest, but will also help you close each day with calm and gratitude. 🌙

Invitation to explore more about how yoga can positively influence daily life

Yoga has the power to impact more than just sleep. Regular practice strengthens the body, improves flexibility, and fosters mental resilience. What's more, it teaches you to live with greater awareness, appreciating the small moments and facing everyday challenges with serenity.

I invite you to explore how yoga can be integrated into other aspects of your life, from your mornings to the moments when you need to recharge. Whether through a more active physical practice, meditation techniques, or conscious breathing, yoga will always offer you tools to live more fully.

Remember: every moment you dedicate to this practice is a gift to yourself. Let evening yoga be your refuge from calm and your starting point for days full of energy and peace. 

Namaste. 🙏