Yoga and sleep share a profound connection rooted in the practice’s ability to calm both the body and mind. Regular yoga practice can significantly improve sleep quality, helping practitioners fall asleep faster and enjoy deeper, more restful slumber. This relationship stems from several key factors inherent to consistent yoga practice.

Bedtime yoga helps you relax

Firstly, Yoga emphasises controlled breathing and mindfulness, which activate the parasympathetic nervous system—our “rest and digest” mode. This activation helps lower heart rate, reduce blood pressure, and decrease the production of stress hormones like cortisol. As a result, the body enters a state of relaxation more conducive to sleep.

Moreover, certain yoga postures and poses, particularly those practised in restorative or yin Yoga, can physically prepare the body for sleep. These gentle stretches release tension in muscles, promoting physical relaxation. Poses like legs up-the-wall or supine twists can be especially beneficial when done close to bedtime, as they encourage blood flow and relaxation.

When you practice Yoga, you relax your mind as well as your body

Yoga also addresses one of the primary culprits of poor sleep: an overactive mind. Through meditation and mindfulness practices often incorporated in yoga sessions, practitioners learn to quiet mental chatter and let go of the day’s stresses. This skill translates directly to the bedroom, where a calm mind is essential for falling asleep quickly and easily.

Regular yoga practice can also help regulate the body’s circadian rhythms. Consistent practice, especially when done at the same time each day, can help reinforce the body’s natural sleep-wake cycle. This is extra helpful for those struggling with irregular sleep and even insomnia.

It’s worth knowing that while most Yoga can potentially improve your sleep quality, some styles are better suited to the job. Gentle, slow-paced practices like Hatha, Yin, or Restorative Yoga are often recommended for better sleep, focusing on relaxation and stress reduction rather than physical exertion.

If you practice Yoga, incorporate it into your sleep routine for better results

By incorporating Yoga into their sleep routine, many people find that they not only sleep better but also wake feeling more refreshed and energised. As you can imagine, improving sleep quality will have far-reaching effects on overall health, mood, and cognitive function.

Going slightly deeper into some of the factors mentioned in the section above, here are some key mechanisms explaining why Yoga is so helpful for deeper sleep.

Stress Reduction

• Lowers cortisol levels: Yoga practice, especially in the evening, can significantly decrease cortisol, the primary stress hormone.
• Activates the parasympathetic nervous system: This “rest and digest” mode promotes relaxation.
• Reduces muscle tension: Regular practice helps release physical manifestations of stress in the body.
• Improves heart rate variability: This indicates better stress resilience and relaxation.
• Balances other stress-related hormones: Yoga can help regulate adrenaline and norepinephrine levels.

Mindfulness and Presence

• Quiets mental chatter: Mindfulness practices in meditative yoga help calm racing thoughts that often prevent sleep.
• Improves focus: Regular practice enhances the ability to direct attention away from sleep-disrupting thoughts.
• Enhances body awareness: This can help identify and release tension that might interfere with sleep.
• Promotes acceptance: Mindfulness teaches acceptance of the present moment, reducing anxiety about falling asleep.
• Develops metacognition: It’s not often considered, but the act of observing thoughts without judgment can prevent sleep-disturbing rumination. One of the main reasons stopping people from falling asleep, for people in modern society, is that they cannot ‘switch off’ - Yoga gives you the tools to do just that.

Physical Relaxation

• Releases muscular tension: Gentle stretches and poses help relax tight muscles that can cause discomfort and restlessness.
• Improves circulation: Certain poses enhance blood flow, promoting a feeling of overall relaxation.
• Stimulates the vagus nerve: Some yoga practices directly activate this critical component of the parasympathetic nervous system. This really aids with good deep sleep.
• Regulates breathing: Yogic breathing exercises can slow respiration rate, signalling the body to relax.
• Balances the nervous system: The combination of movement and breath work helps harmonise the sympathetic and parasympathetic systems.

Hormonal Balance

• Increases melatonin production: Some studies suggest Yoga can boost levels of this sleep-regulating hormone.
• Regulates ghrelin and leptin: These hunger-related hormones can affect sleep quality when imbalanced.
• Boosts serotonin: This neurotransmitter is a precursor to melatonin and is crucial for mood regulation.

Lifestyle Improvements

• Establishes routine: Regular yoga practice can help create a consistent pre-sleep routine, which has been shown to enhance sleep quality.
• Enhances overall health: Better blood flow from yoga practice can reduce sleep-disturbing discomforts, and more good sleep means a better you.
• Improves diet awareness: Could the mindfulness cultivated in Yoga extend to better dietary choices? We think it could.
• Reduces dependency on sleep aids: If you take sleep aids, then Yoga could decrease reliance on medications or other supplements for sleep over time.

Circadian Rhythm Regulation

• Reinforces natural sleep-wake cycles: Consistent practice can help regulate the body’s internal clock.
• Improves light sensitivity: Yoga can enhance the body’s natural response to light cues that regulate sleep timing, vital for a good night’s rest.
• Balances energy levels: Regular practice can lead to more consistent energy throughout the day, supporting better sleep at night.

As stated, everyone benefits from quality sleep, from toddlers to those in their golden years. At Ready Sweat Go, we aim to support busy people living busy, active lives. Deep sleep is vital for our community.

Quality Sleep: The Athlete’s Secret Weapon

Sleep is not just a period of rest; it’s a crucial component of athletic success. Quality sleep enhances recovery, boosts endurance, and improves overall performance in athletes. Here’s how:

• Enhanced Recovery: During deep sleep, the body releases growth hormone, which is essential for tissue repair and muscle growth. This process is vital for athletes, especially after intense training sessions or competitions.
• Improved Cognitive Function: Well-rested athletes demonstrate better decision-making skills, faster reaction times, and improved accuracy in their chosen sport.
• Increased Endurance: Proper sleep helps maintain optimal energy levels, allowing athletes to train harder and perform better for extended periods.
• Better Mood and Motivation: Adequate sleep contributes to a positive mood and increased motivation, which is crucial in maintaining consistent training regimes and performing under pressure.
• Reduced Injury Risk: Sleep deprivation can lead to fatigue and decreased concentration, increasing the risk of injuries. Quality sleep helps maintain alertness and physical coordination.

Ultra-runners: Unique Sleep Needs

Ultra-runners face exceptional challenges when it comes to sleep and recovery:

• Extended Performance Periods: Many ultra-races last 24 hours or more, requiring runners to manage sleep deprivation during events.
• Intense Training Loads: The high-volume training typical in ultra-running necessitates excellent sleep habits for adequate recovery.
• Hormonal Balance: Proper sleep helps regulate cortisol levels, which is crucial for managing the stress of extreme endurance events.
• Mental Resilience: Ultra-running demands exceptional mental toughness. Quality sleep enhances cognitive function and emotional resilience.
• Immune Function: The physical stress of ultra-running can suppress the immune system. Good sleep habits help maintain robust immune function.

Tips for Ultra-runners: Integrating Yoga and Sleep

If you want to incorporate Yoga into your training regime, here are some quick tips for ultra-runners.

1. Establish a Bedtime Yoga Routine: Practice gentle, restorative Yoga poses to calm the mind and relax the body before bed.
2. Master Yogic Breathing: Breathing techniques like alternate nostril breathing can help quiet the mind and induce sleep, especially useful during multi-day events.
3. Use Yoga for Active Recovery: Practice a gentle yoga sequence on rest days to promote blood flow and flexibility without overtaxing the body.
4. Develop a Pre-Race Sleep Strategy: In the week before an event, use Yoga to establish a consistent sleep routine, helping to bank sleep for the challenge ahead.
5. Learn Yoga Nidra: This guided relaxation technique can provide deep rest quickly, which is invaluable during ultra events with limited sleep opportunities.
6. Practice Mindfulness: Regular mindfulness meditation, often taught in Yoga, can help manage pre-race anxiety that might disrupt sleep.
7. Use Prop-Supported Poses: Incorporate restorative Yoga poses using props to release tension in key areas like the lower back and hips, promoting better sleep quality.

By prioritising sleep and incorporating yoga practices, ultra-runners can significantly enhance their recovery, performance, and overall well-being. Remember, in ultra-running, rest is almost as important as training.

Yoga is a powerful tool for improving sleep quality, offering physical and mental benefits that can enhance overall health and athletic performance. For ultra-runners, prioritising sleep through Yoga can lead to better recovery, improved endurance, and a more balanced training regimen. By embracing the calming practices of Yoga with a pre-bedtime yoga routine, individuals can unlock the restful nights they need to thrive both on and off the trail.

Resources:

Yoga and Sleep: https://www.sleepfoundation.org/physical-activity/yoga-and-sleep

Bedtime yoga: https://www.healthline.com/health/healthy-sleep/bedtime-yoga

Serum melatonin and serotonin levels in long-term skilled meditators: https://www.sciencedirect.com/science/article/abs/pii/S1550830723000678

One Year of Yoga Training Alters Ghrelin Axis in Centrally Obese Adults With Metabolic Syndrome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6158302/

Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior (sic) and Anxiety-A Modern Scientific Perspective: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769029/