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Does Yoga Actually Help with Sleep?
It’s the end of a long day, and your mind won’t stop racing. You’re tired, but somehow wired. You scroll a little, toss a lot, and stare at the ceiling wondering why sleep feels so far away.
Someone once told you to try yoga before bed—but you’ve always wondered:
Does it really help? Or is that just another wellness buzzword?
Let’s clear it up.
Yes, yoga can help you sleep better—but only if you use it the right way. Here's why it works, and the exact types of yoga that promote deeper, longer, more restorative rest.
Why Yoga Works for Better Sleep
Yoga isn’t just stretching—it’s a combination of movement, breath, and mindfulness. That trio is powerful when it comes to helping your body and mind shift from “go mode” into rest-and-repair mode.
According to the National Institutes of Health (NIH), yoga has been shown to:
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Reduce stress hormones like cortisol
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Improve heart rate variability (a key marker of relaxation)
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Boost melatonin levels, the hormone that regulates sleep
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Decrease symptoms of insomnia and anxiety
One Harvard study even found that people who practiced yoga regularly fell asleep faster and woke up less often during the night.
But Not All Yoga Is Good for Sleep
Power yoga? Not your bedtime friend. The goal isn’t to raise your heart rate or break a sweat—it’s to wind your body down. That’s why slow, gentle, and breath-focused yoga styles are the ones that actually help you sleep.
✅ Best types for sleep:
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Yin Yoga – long, slow poses that target deep connective tissue
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Restorative Yoga – fully supported poses for deep relaxation
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Yoga Nidra – guided meditation that walks your brain toward sleep
How to Use Yoga to Improve Sleep—The Right Way
You don’t need an hour-long class. You don’t even need a mat. You just need a quiet space, a few intentional movements, and a couple minutes of breathwork.
Try these 5 calming poses to help your body release tension and prep for rest:
1. Legs Up the Wall (Viparita Karani)
Lie on your back with your legs resting vertically against a wall. Close your eyes and breathe slowly.
🕐 Hold for 3–5 minutes.
✨ Benefits: Reduces swelling in the legs, calms the nervous system, improves circulation.
2. Reclined Bound Angle Pose (Supta Baddha Konasana)
Lie on your back, bring the soles of your feet together, and let your knees fall open. Place a pillow under each knee for support.
🕐 Hold for 3 minutes.
✨ Benefits: Opens hips, reduces stress, encourages stillness.
3. Child’s Pose (Balasana)
Kneel with your big toes touching, knees apart, and stretch your arms forward. Rest your forehead on the bed or mat.
🕐 Hold for 1–2 minutes.
✨ Benefits: Gently stretches the back and calms breathing.
4. Seated Forward Fold (Paschimottanasana)
Sit with legs extended, inhale to lengthen your spine, and exhale as you fold forward over your legs. Let your hands rest where they fall.
🕐 Hold for 2–3 minutes.
✨ Benefits: Releases tension in the spine, hamstrings, and mind.
5. Savasana with Deep Breathing (Corpse Pose)
Lie on your back with your arms relaxed at your sides, palms facing up. Close your eyes and focus only on your breath—inhale for 4, exhale for 6.
🕐 Stay here as long as you'd like.
✨ Benefits: Total body and mind reset—ideal for sleep.
🛏️ Bonus: Pair this routine with Sweet Zzz Bamboo Sheets for cool, breathable comfort that supports your relaxation.
Final Thoughts: Gentle Movement = Deeper Sleep
Yoga helps you sleep not because it tires you out—but because it teaches your body how to slow down, release tension, and let go.
Try just a few minutes before bed this week and notice the shift—not just in how fast you fall asleep, but in how deeply you stay asleep.
And when your bedding supports you the same way? That’s when true rest happens.
At Sweet Zzz, we believe sleep is sacred—and our organic bedding, pillows, and mattresses are here to help you protect it.
