Yoga poses and workouts for better sleep: What works and what doesn’t

Sleep is essential for our health, yet many people struggle to get a good night’s rest. The quality of our sleep affects our mood, energy levels, and overall well-being. One natural and effective way to improve sleep is through regular exercise. For those dealing with insomnia, sleep apnea, or other sleep disorders, exercise can be a powerful tool. Even moderate activities like walking or swimming can significantly improve how well you sleep.
A consistent exercise routine not only promotes better sleep but also aids in the management of sleep disorders like sleep apnea.By reducing fat deposits around the airway and improving cardiovascular health, exercise helps minimize the breathing interruptions that characterize sleep apnea. In this article, we’ll explore how exercise can benefit your sleep, the most effective types of workouts, and what you should avoid to ensure you’re getting the rest you need.

How exercise affects sleep

According to Suhas Shubhakaran, co-founder, Oxymed, “Exercise has a powerful impact on sleep by helping to regulate the body’s internal clock, known as the circadian rhythm. Physical activity increases the production of adenosine, a chemical that promotes sleep, and reduces stress hormones like cortisol that can interfere with sleep. Regular exercise can also help alleviate conditions like insomnia, anxiety, and depression, which are often linked to sleep problems.”

Yoga poses for better sleep

Legs up the wall pose (Viparita Karani)
Lie on your back with your legs extended up a wall or the headboard of your bed in this pose. This mild inversion promotes relaxation and helps ease fatigued legs and swelling ankles.
Child’s Pose (also known as Balasana)
Sit back on your heels, bend your knees, and stretch your arms out in front of you. Lay your forehead down on the floor. Child’s Pose is a calming pose that opens the lower back and relaxes the mind.
Seated Forward Bend (Paschimottanasana)
Bend forward at the hips, reaching for your toes, while sitting with your legs out in front of you. This pose encourages relaxation by stretching the hamstrings and spine.
Alternate Nostril Breathing (Nadi Shodhana)
Breathe in and out through one nostril while using your thumb and ring finger to alternately obstruct the other. Calm and balance can be achieved via the use of this balanced breathing technique.
Mindfulness and Meditation
One of the most effective techniques for calming the mind and lowering tension is meditation. Spend a brief period of time in meditation before going to bed. You can pay attention to your breathing, a peaceful mantra, or just watch your thoughts objectively. This mindfulness exercise can reduce anxiety and foster a calm inner state that facilitates sleep.

What to know before working out for sleep

Timing your exercise
When you exercise is just as important as the type of exercise you do. For most people, exercising in the morning or early afternoon is ideal for promoting better sleep. Morning workouts can help regulate your circadian rhythm, making it easier to fall asleep at night. Afternoon exercise can also be effective, as it can help you wind down after a busy day.
What to avoid
1. High-Intensity exercise before bed: While exercise is generally good for sleep, high-intensity workouts close to bedtime can have the opposite effect. Activities like intense cardio or heavy lifting can increase your heart rate and adrenaline levels, making it harder to fall asleep. If you prefer evening workouts, try to finish at least two to three hours before bedtime.
2. Inconsistency: For exercise to benefit your sleep, it needs to be consistent. Sporadic or irregular workouts are less likely to have a positive effect on sleep. Aim for at least 30 minutes of moderate exercise most days of the week to see the best results.
3. Overtraining: Too much exercise can also negatively affect sleep. Overtraining leads to increased levels of cortisol, which can disrupt your sleep patterns. It’s important to balance exercise with adequate rest and recovery.

Other factors to consider
Exercise is just one piece of the puzzle when it comes to better sleep. Other factors, such as diet, stress management, and sleep environment, also play a crucial role. A healthy diet, stress reduction techniques like meditation or deep breathing, and a comfortable, quiet sleep environment can all complement the benefits of regular exercise.
Dr. Naveen Ailawadi, pulmonologist and sleep specialist at Max Hospital Shalimar Bagh, Delhi adds, “For those with sleep apnea, regular exercise is beneficial but should be combined with CPAP therapy for optimal results. While CPAP keeps airways open, exercise enhances overall health and helps reduce apnea symptoms. Factors such as diet, stress management, breathing exercise and sleep environment also play major role in acquiring better sleep”
In conclusion, incorporating regular exercise into your routine can significantly improve your sleep quality, but it’s essential to choose the right type of exercise and time it correctly. Aerobic activities, strength training, yoga, Pilates, Tai Chi, and breathing exercises are all excellent options for enhancing sleep. However, it’s important to avoid high-intensity workouts close to bedtime and to maintain a consistent exercise schedule. By combining exercise with other healthy habits, you can enjoy better sleep and, as a result, better overall health.