How yoga improves sleep by regulating the nervous system
For many people, the struggle to get a good night’s sleep is all too familiar. Your mind doesn’t want to shut off, your body feels busy, you are anxiously checking the clock as the hours slip away hoping that you will fall asleep…eventually….
This is exhausting and frustrating. If you’ve ever found yourself in this cycle, you’re not alone. Sleep disorders and restless nights are increasingly common, often fueled by high levels of stress, anxiety, and an overactive mind. But what if the key to better sleep isn’t found in a pill or a strict bedtime routine, but rather on your yoga mat?
Yoga has long been recognised for its ability to reduce stress, increase flexibility, and improve mental clarity. However, one of its lesser-known but powerful benefits is its ability to enhance sleep quality by regulating the nervous system. By shifting the body from a state of stress (sympathetic nervous system activation) to a state of relaxation (parasympathetic nervous system activation), yoga creates the ideal conditions for deep, restorative sleep.
In this blog post, we’ll explore how yoga influences sleep, the best poses for relaxation, and how to integrate yoga into your nighttime routine.
A personal story: sleepless nights and the search for relief
I didn’t even know that my sleep could be improved until I found yoga and felt the quality of my sleep change drastically. THIS is what it feels like to have a proper sleep and wake up feeling ready to take on the day?!
I came to yoga to help cope with grief from family bereavement. I now know myself as ‘before yoga’ and ‘after yoga’. The ‘before yoga’ person is now unrecognisable to me and I wish I had found yoga sooner because it was the ultimate tool I needed to let my mind feel calm and be able to drift off into sleep (amongst all the other benefits yoga offers).
The grief I was experiencing was somewhat manageable to deal with during the day when I was busy (distracted) doing other things, but at night when I climbed into bed the noise became unbearably loud and confronting, and I couldn’t fall asleep for ages due to my mind repeating scenarios of different outcomes if x, y, z didn’t happen.
Before yoga, I drank alcohol, took drugs, partied loads, was always out with friends….it’s not that I’m a massive social butterfly, it was an escapism from the torment in my mind when I was alone and things were quiet.
Yoga, breathing and meditation gave me the first taste of what it felt like to be more calm, happy and not in a constant state of panic stricken grief. Regarding my sleep, I couldn’t believe how much it had improved.
Understanding the nervous system and sleep
The body’s autonomic nervous system (ANS) is responsible for regulating involuntary bodily functions like heart rate, digestion, and breathing. It has two primary branches:
Sympathetic Nervous System (SNS): Known as the “fight-or-flight” response, it keeps the body alert and ready for action. When we are stressed or anxious, the SNS remains activated, making it difficult to relax and fall asleep.
Parasympathetic Nervous System (PNS): Known as the “rest-and-digest” response, it promotes relaxation, lowers heart rate, and prepares the body for restful sleep.
For many of us, daily stressors—work deadlines, financial worries, relationships stress, grief, loss, existential crisis and constant digital stimulation—keep the SNS overactive, leading to difficulty falling and staying asleep. Yoga helps counteract this by stimulating the PNS, encouraging a calm, relaxed state that prepares the body for sleep. Yoga taps into your nature when you become misaligned from nature feeling alone, separate, overwhelmed)
How yoga supports sleep regulation
Yoga works on multiple levels to improve sleep quality, addressing both the physical and mental barriers to restful slumber. Here’s how:
Reduces cortisol levels: cortisol, the body’s primary stress hormone, often remains elevated due to daily pressures. Yoga helps lower cortisol levels, making it easier to unwind before bed.
Regulates breathing and oxygen flow: yogic breathing techniques, or pranayama, promote deep, controlled breathing, which slows the heart rate and signals the brain to relax.
Relieves muscle tension: many of us store tension in our shoulders, neck, and lower back. Gentle yoga poses help release this stored tension, reducing discomfort and promoting relaxation.
Enhances mindfulness and body awareness: practicing yoga helps individuals tune into their bodies, recognising areas of tightness and stress that may be affecting sleep quality, plus gain a deeper connection to yourself as a whole, feeling a deeper sense of love for yourself and purpose in life.
Creates a ritual for sleep preparation: establishing a consistent pre-bedtime yoga routine signals to the body that it’s time to wind down, making it easier to transition into sleep.
Best yoga poses/postures for sleep
Certain yoga poses are particularly effective for activating the PNS and preparing the body for sleep. Here are five of the best I’ve found (my personal favourites for relaxation):
Child’s Pose (Balasana): this pose encourages deep breathing and gently stretches the lower back, providing a comforting and calming effect.
Legs Up the Wall (Viparita Karani): elevating the legs helps reduce swelling, improve circulation, and promote a sense of relaxation.
Reclining Bound Angle Pose (Supta Baddha Konasana): this gentle hip opener relieves tension stored in the pelvis and lower back.
Seated Forward Fold (Paschimottanasana): a forward bend that calms the nervous system while stretching the hamstrings and lower back.
Corpse Pose (Savasana): the ultimate relaxation pose, allowing the body to fully surrender and enter a state of deep rest. Pro tip: try alongside a Yoga Nidra (Yogic Sleep) track!
P.S. read until the end and you can grab a FREE bedtime yoga video with me as your guide :)
Integrating yoga into your nighttime routine
To maximise the sleep benefits of yoga, try this simple 10-minute bedtime yoga flow:
Start with Reclined Bound Angle Pose (2 minutes): settle into the shape by connecting to your breath coming into your lower ribs
Seated Forward Fold (2 minutes): inhale deeply and exhale slowly, allowing your body to relax into the stretch.
Move into Child’s Pose (2 minutes): focus on your breath and release any tension in your shoulders and back.
Do Legs Up the Wall (3 minutes): let gravity work in your favor as you relax deeply.
Finish with Savasana (3 minutes): lie flat on your back, close your eyes, and focus on deep, steady breathing.
This short sequence helps shift your body from an alert state to a calm, sleep-ready state, making it easier to drift off naturally.
Yoga is a powerful, natural tool for improving sleep by regulating the nervous system and reducing stress. Whether you struggle with occasional restlessness or chronic insomnia, incorporating a short yoga practice into your nightly routine can make a significant difference. By embracing yoga as part of your bedtime ritual, you create a pathway to deeper, more restorative sleep—without the need for sleep aids or drastic lifestyle changes.
So tonight, instead of scrolling through your phone or watching one more episode, unroll your yoga mat, take a deep breath, and give yourself the gift of relaxation and rest. I promise you will be happy you did it!