My latest posts

How to do Sleep Yoga for Deeper Sleep and Help Insomnia

Did you know that 7%-19% of US adults aren’t getting enough sleep? Why is sleep so important? People who don’t get enough sleep are at higher risk for chronic diseases such as high blood pressure and diabetes, as well as a weakened immune system. Lack of sleep can also cause moodiness, clumsiness and lack of concentration. (3)

I’ve been having a lot of trouble sleeping lately, so I’ve done some research on tips to help combat this insomnia rut in which I seem to be stuck. Sleep yoga or bedtime yoga was one of the things that kept popping up. I decided to write an article to share with all of you and have included 3 short sleep yoga routines below.

Believe it or not, there are studies linking yoga with improved sleep, Researchers at Harvard Medical School conducted research on “how daily yoga might affect sleep for people with insomnia” and twenty people finished this small 8 week study, The subjects kept a sleep diary for 2 weeks prior to the study as well as throughout the course of the 8 weeks. At the beginning of the study, they were given basic yoga training and asked to maintain daily yoga for 8 weeks, while keeping a sleep diary. “They kept a record the amount of time spent asleep, number of times they awakened during the night, and the duration of time spent sleeping between periods of waking, in addition to other details about nightly sleep amounts and sleep quality.”(2) 

The researchers found improvements in several areas (2):

  • Sleep efficiency
  • Total sleep time
  • Total wake time
  •  The amount of time it takes to fall asleep
  • Wake time after sleep onset

For yoga to benefit your sleep, however, it must be the right kind of yoga. So here are a few tips to get you started (1):

  1. Choose the right style. Some types of yoga, such as vinyasa yoga, or flow yoga are designed to energize and get the blood flowing. Better choices are “hatha yoga, which focuses on body position, or nidra yoga, which focuses on breathing and restorative poses“.
  2. Set the scene in a proper location, other than the bedroom. Experts say that the bedroom should only be used for sleep and sex, so when doing sleep yoga, find a location in your home where you can stretch out, in a carpeted room or on a yoga mat. Play some relaxing music; light some candles; get some pillows.
  3. Focus on your breathing. The breath is one of the most important aspects of yoga. Your aim is to be in the here and now, allowing your thoughts to float away. If you find your mind wondering, don’t berate yourself, just let them float in and out of your mind, then refocus on the present moment. With practice, this will get easier.

Now that you know it works and a few tips, here are 3 short routines to get you started.

Tara Stiles:

Treat Insomnia with Yoga

Yoga For Sleep

Easy Bedtime Yoga

5 Minute Miracle

7 Minute Bedtime Yoga –

Yoga With Adrien

Closing thoughts:

I’ve been wanting to include more yoga in my daily routine anyway, so this seems to be the answer for which I’ve been searching. I’ll be setting a few goals and keep you up to date in my Fit by 50 journal, which comes out every Thursday.

Until next time…namaste my friends.

Tamara

Sources

  1. https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/yoga-for-sleep
  2. https://www.psychologytoday.com/us/blog/sleep-newzzz/201210/yoga-can-help-insomnia
  3. https://bestinyoga.com/does-yoga-help-you-sleep/
About Tamara Hoerner (1349 Articles)
Welcome to The Purple Almond! My name is Tamara Hoerner. I am a student at Hawthorn University working toward a Master of Science in Health and Nutrition Education. For me, the name Purple Almond symbolizes “Good, nutritious, whole food bringing light and life to the body, awakening the inherent healing mechanisms within.” I'm all about getting back to the basics, good old fashioned traditional organic, whole food, the kind your great-grandmother used to eat. You'll find no processed foods here. Just good food to heal your whole body. I also believe a healthy body isn't just about food. Stress plays a large part in the physical health of our body. I, therefore, believe in using anything that relieves stress and heals the body, including: mediation, yoga, music, laughter, inspiration and helping others. You'll find all these included in my blog as well.

2 Comments on How to do Sleep Yoga for Deeper Sleep and Help Insomnia

  1. I’m going to try this all next month!

    Like

  2. Thank you! This is a keeper blog for my notes. I practice yoga 3 – 4 times a week, but I did not know the different styles to help with sleep. Good to know. xx

    Like

I'd love to know what you think!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: