How Yoga Can Improve Your Sleep Quality

November 22, 2022 |

Read Time: 6 minutes

We all know that yoga is good for their health but did you know that yoga can also help improve your sleep quality? If you’re suffering from insomnia or just have trouble winding down at night, you should practice yoga for insomnia. In fact, according to the National Sleep Foundation, about one-third of Americans report that they usually get less than the recommended amount of sleep. Poor sleep can lead to a host of problems, including difficulty concentrating, moodiness, and a weakened immune system. Medications can have adverse effects on your body in the long run, so if you are looking for a natural way to have a better sleep schedule, enroll yourself in a yoga studio in Bangalore and please don’t expect it to work overnight for you. Give it some time and then experience the difference. 

Here is how you can help you with your sleep. 

  • Lower stress-levels: Yoga is not just about building strength and flexibility. It’s also an excellent way to reduce stress and anxiety. Your cortisol levels are high when you’re stressed, but yoga can help bring them down with mindful practices that focus on breathing techniques or meditation sessions in which you empty your mind while focusing solely on the present moment – all without sacrificing quality sleep over worrisome thoughts from tomorrow (or yesterday). Having a 10 minutes yoga session in a day can have a great positive impact on your day-to-day life. 
  • Higher Melatonin and Serotonin- Melatonin is produced by the pineal gland of the brain that controls your sleep cycle. Yoga can help you boost the melatonin levels which can further lead you to have a sound sleep. In addition to that, yoga can also help in increasing the serotonin levels that positively impacts mood, digestion, appetite, and memory, which can also result in better sleep. 
  • Improves nervous system – Insomnia or low quality sleep can lead you to hyper arousal which means your flight or fight response is activated throughout the day as it can get prompted by something that happened earlier in the day. You can relax and regulate your body with yoga, which in turn can lead you to come back quickly to homeostasis.
  • Regular routine- helps you form a regular routine which makes your body come. This has a significant impact on your mind which greatly impacts your sleep schedule and makes it better. You can even join online yoga classes to form a daily routine. Yoga will help you learn practices that actually result in a sound sleep. With a regular yoga routine, you will be able to listen to your body properly and it will direct you what to do and what not. You can even do a 10 or 15 minute yoga session just before bed so that your mind calms down and you have a better sleep at night. 
  • Reduced pain- If you suffer from pain that affects your sleep quality, yoga and meditation may be helpful. Research has shown that implementing mindfulness meditation techniques and yoga can help reduce pain and improve sleep quality. One study published by the National Center for Biotechnology Information (NCBI) found that a relaxation-based yoga routine was successful in reducing pain and improving sleep quality among participants with rheumatoid arthritis. More than half of the study participants who adopted a yoga routine continued practicing after the trial concluded, indicating that yoga can be a helpful long-term solution for managing chronic pain. If you are interested in trying yoga or meditation to improve your sleep, speak to your doctor or join yoga classes in Bangalore to get started. Remember to focus on your breath and relax into the stretch to get the most out of each pose. With regular practice, you may find that yoga and meditation provide lasting relief from pain and help you to sleep more soundly at night.



Though we live in a fast-paced world that values productivity above all else, it’s important to remember the importance of a good night’s sleep. And if you’re struggling to get the recommended seven to eight hours per night, yoga just might be the answer. A centuries-old practice, yoga has long been hailed for its ability to calm the mind and body and improve overall health. Now, recent studies are showing that yoga can also help improve sleep quality. So, if you’re looking for a natural way to ease insomnia or simply want to wind down at the end of the day, consider enrolling in a local yoga class. Just don’t expect results overnight—give yourself some time to adjust to the new routine and experience the full benefits of this ancient practice.

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Ms. Mimi Partha Sarathy

Founder, Managing Trustee and Sr. Yoga Teacher Sri Krishna Wellness Yoga Centre

Bengaluru, Karnataka, India