How can Yoga help with better sleep quality?

22 December 2022

Sleep may seem like a simple and passive activity, however, it's a lot more complex than you might think. Sleep is an activity displayed across all species of mammals, reptiles, and even plants. It is essential for the physiological purposes of resting, conserving energy, repairing and growing muscle and bone, consolidating learnings, and maintaining a strong immune system. Inadequate hours of sleep and/or quality of sleep can often lead to a range of problems associated with low energy levels, lack of focus and clarity, difficulty in problem-solving, and even more physical effects such as weight gain and aging.

A single night’s sleep consists of many sleep cycles, with each cycle lasting up to 90 -110 mins. The sleep cycle consists of two stages - REM (Rapid Eye Movement) and non-REM - both last for varying durations through the night and have varying effects on the body.

The non-REM stage is where the body experiences rest and rejuvenation, where the body experiences ‘deep sleep’. On the contrary, the REM stage results in faster breathing, higher heart rate and even tensing of muscles. Parts of your brain are highly engaged, and you can experience vivid dreams that occur in the REM sleep cycle stages. The time experienced in REM stages starts to decline as you get older.

An average adult requires about 7-9 hours of sleep. While many people fail to achieve minimum hours of sleep, a lot more are unable to experience good quality sleep. Centers for Disease Control and Prevention in a recent review stated over 70 million Americans suffer from sleep disorders and chronic sleep problems.
What might affect your sleep quality?

Our bodies secrete hormones that either help in staying awake or fall asleep. The two major hormones that help in maintaining your sleep-wake cycle are cortisol and melatonin. Cortisol, also known as the ‘stress hormone’ keeps your body alert, awake, and energized. High-stress levels and exposure to screens and electronic devices can cause a spike in cortisol, disrupting your sleep cycle.

Other factors that can disrupt sleep quality include alcohol and food consumption closer to bedtime, large doses of caffeinated drinks during the day (especially post 4 pm), certain medications, temperatures/seasons, and smoking.

How can Yoga help with better sleep quality?

It's important to choose the right type of yoga to practice before you go to sleep - power, vinyasa, and strong Hatha classes with a lot of sun salutations are not recommended since they help in increasing energy levels.

The best yoga poses for deep sleep should be done with the support of props. Restorative yoga, done with the help of props like pillows, bolsters, and blankets allow you to comfortably stay in very relaxed poses for longer periods, allowing you to bring a lot of awareness to deeper and calmer breaths. Breathing practices with longer exhalations also start to activate the parasympathetic nervous system. Guided relaxation practices like yoga Nidra, quick relaxation techniques, and nada anusandhana practices like Mind Sound Resonance Techniques (MSRT) are all great ways to prepare the mind and body for sleep. Yoga practices do not put you to sleep but instead get you ready for sleep.

Kalari offers a wide range of classes and we know the importance of a good night’s sleep. If you are suffering from any sleep-related problems, our online yoga classes for deep relaxation are perfect for you.