Yoga Poses and Insomnia

The next time you can’t sleep, try some yoga poses and insomnia may be relieved. While not a cure-all, over time, yoga can help someone suffering from a lack of sleep become more restive and relaxed.

Yoga Aids Sleep

A 2004 study conducted by the Division of Sleep Medicine at the Harvard Medical School shows preliminary results that daily simple yoga can help in the treatment of some insomnia. According to the results of the 20 participants in the two-week study, significant improvements were made in the areas of:

• Sleep efficacy
• Total sleep time
• Total wake time
• Sleep onset latency
• Wake time after sleep onset

The study results suggest that you can try certain yoga poses and insomnia may improve. Improvements may or may not be seen right away.

Suggested Yoga Poses and Insomnia

Even if you cannot take actual yoga classes, you can find free yoga exercises online that you can practice to relieve your wakefulness at night. Otherwise, pull a few of your favorite relaxation poses from your own repertoire learned in classes, videos or books.

Yoga Poses for Sleeplessness

The Yoga Journal suggests the following poses for insomnia:

• Forward Bends: Standing Forward Bend, Wide-Legged Forward Bend, Downward Facing Dog Pose, Head-to-Knee Pose, Seated Forward Bend
• Supported Supine Poses: Reclining Bound Angle Pose, Reclining Hero Pose, Bridge Pose
• Inversions: Supported Headstand, Plow Pose, Legs-up-the-Wall Pose

Types of Yoga for Insomnia

Practicing Nidra Yoga is also helpful in combating insomnia. Nidra Yoga is a type of yoga that helps a person become more relaxed. Practicing Nidra Yoga is not a substitute for normal sleep but can instead lead to sleep for some people, but not everyone.

Students of Hatha yoga have noticed several effects of Hatha yoga, which includes deeper relaxation and sleep.

Practitioners of the somewhat controversial area of yoga known as Dahn Yoga tout one of the benefits of Dahn Yoga as improved sleep, as well as reduced stress.

Avoid Strenuous Nighttime Yoga

Not all yoga is relaxing. It’s a paradox, but some vigorous forms of yoga can lead to better sleep. For example, a benefit of Ashtanga yoga is deeper sleep. However, Ashtanga yoga requires more effort than some other forms of yoga, which may end up waking you up at night. Instead, practice strenuous yoga, like Ashtanga or power yoga earlier in the day.

Like other exercise, the combination of fitness and yoga can lead to better sleep. This is only true if you plan to do the exercises several hours before bedtime. Doing these types of yoga and poses right before bed may end up invigorating your body rather than lead to relaxation.

When Yoga Does Not Help

Not everyone will benefit from yoga for his or her insomnia. It can take time for the yoga poses and sequences to work, so unless you are an intermediate to advanced yogi, give yoga a try for a few days before giving up or moving on to other sleep aids.

If you want to avoid medication, consider seeking out natural sleep aids, like aromatherapy, to help you fall asleep. However, be careful if you choose to take non-FDA-approved herbal supplements, as they may have negative side effects.

See a medical professional for help with your insomnia if you experience one or more of the following:

• Fall asleep while driving
• Suffer from symptoms that are signs of a more problematic sleep disorder
• No longer able to fulfill job duties
• Narcolepsy

Of course, anyone suffering from chronic insomnia should see a doctor regarding the particular symptoms. A prescription sleep aid may be necessary or the insomnia may be a symptom of another problem.

Lack of sleep can cause real problems in both your personal and professional life. Using various yoga poses as a way to cope is one way to help prepare your body for the relaxed state of sleep. Practice relaxing yoga poses before bed in order to calm your body and mind.