Yoga Therapy for Sleep Disorders

Yoga Therapy for Sleep Disorders

By JJ Gormley

                  Yoga therapy can effectively manage sleep disorders by reducing stress, promoting relaxation, and improving overall sleep quality.  Here are some yoga techniques and practices that can be helpful:

1.        Prāṇāyāma (breathing techniques):  Practices such as Alternate Nostril Breathing (Nāḍī Śodana) or simply lengthening the exhale can calm the nervous system and induce relaxation, making it easier to fall asleep.

2.        Relaxing Āsanas (Poses):

a.        Viparīta Karaṇī (Legs-Up-the-Wall): lie with your back on the floor and your legs resting against a wall or on a chair or sofa.  This can promote relaxation. 

b.        Balāsana (Child’s Pose): a gentle forward bend that can calm the mind and relax the body.  Bring the elbows to the floor from all fours and then fold the hips and knees as comfortable.  The forehead should rest on something (a yoga block, your hands, or, if comfortable, the floor).  When the forehead rests, it is very calming.  For those uncomfortable with this pose, sit at a desk or table, bring your forearms to the table, and lean forward to rest your forehead on the forearms.

c.        Śavāsana (Corpse Pose): This pose is often done at the end of a yoga session to promote deep relaxation and letting go of tension.  You can do this in bed and talk yourself through a relaxation technique you may have picked up in a yoga class.

3.        Mindfulness Meditation: Incorporating mindfulness techniques learned during your yoga practice can be used at night before bedtime to help quiet the mind and reduce racing thoughts that may interfere with sleep.  Train your mind to focus on the mindfulness technique instead of letting the mind “run wild” with intruding thoughts.

4.        Yoga Nidrā: Known as yogic sleep, this is a guided meditation practice that induces a deep state of relaxation and is especially helpful for those struggling with insomnia.

5.        Progressive Muscle Relaxation: Moving through the body and consciously relaxing each muscle group can release physical tension and prepare the body for sleep.

6.        Creating a Bedtime Ritual: Establishing a consistent pre-sleep routine that includes gentle yoga poses, breathing exercises, and relaxation techniques can signal to your body that it is time to wind down and prepare for sleep.

7.        Regular Practice: Consistency is critical.  Practicing yoga regularly, even for a few minutes daily, can help regulate sleep patterns over time.

8.        Avoiding Stimulating Poses, Shows, Books, etc.:  Yoga can be energizing, especially in certain styles; avoiding vigorous or stimulating practices close to bedtime is best.  TV shows and books can also be exciting and make it harder to relax and go to sleep.  Opt for quiet and calming activities for an hour or two before bedtime.

9.        Seek Professional Guidance: If you have a specific sleep disorder or medical condition impacting your sleep, it is essential to consult with a healthcare practitioner or a certified yoga therapist who can tailor a practice to your individual needs.

Remember that yoga is part of an integrated approach to managing sleep disorders.  Lifestyle factors such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and practicing good sleep hygiene are also crucial for improving sleep quality.