Health benefits of Yoga – Sleep!!

What does yoga do that improves sleep SO MUCH??

Yep, we are asking that question this month, we are at the end of August and it is just a jump to December, so what secrets does yoga hold that will improve sleep as the year starts to go crazy?

Yoga is well known as a mindfulness exercise, it improves it, creates space for it, and allows your whole body to embrace that one act – mindfulness.

However, did you also know that Yoga helps increase Melatonin levels, Melatonin, what the hell is that? – I hear your question and will tell you.

Melatonin is the hormone that plays a big role in the “sleep-wake cycle” It is highest at nighttime in the blood (according to the scientists) and it is what helps us recover from things like jet lag, or insomnia.

Melatonin levels spiking at night means more rested sleep, but what if you’re suffering from disturbed sleep?

That is where yoga can help my friend.

Yoga helps increase the melatonin levels in the blood which in turn helps to reduce disturbances in the bed giving more rested sleep.

Yoga that also focuses on deep breathing will help to relax the body and bring about a more relaxed, sleep-inducing state than exercises that only bring the heart rate up, breathing irregular and the stress hormone increased ( maybe ditch the HIIT before bed).

Regular exercise has always been known to help with proper sleep, however, the right type before bed (just like turning off devices and hours before bed) has been shown to benefit sleep.

De-stressing with light meals and proper nutrition, regular exercise (incorporating yoga restorative and breathing), and tuning out from the digital world will help to increase the necessary melatonin in the bloodstream, reduce cortisol the stress hormone leading you straight into that sleep-inducing state that our bodies so desperately need.

So, what are a few good yoga poses before bed?

Doing some of the below will really help to achieve the relaxed state you need, memorise them so that when you do them each night you can also go digital-free to really reduce that cortisol activity and increase the melatonin production in the blood.

hold each of these for 5-10 minutes and start to feel yourself float away on that lovely cloud of peace.

• Legs up the wall – just changing up the blood flow here.
• Reclined twist – remember to do both sides to balance out the spine.
• Knees to chest – start by allowing yourself to move them so the base of your spine gets a gentle massage.
• Reclined butterfly – use props under the knees and lower back if more comfort is needed.
• Savasana – relax every muscle from brow to toes with each exhalation on this one, as you come out, roll to the side before placing a hand on the floor to assist in getting up. Once up, sit for a moment or five before standing, grabbing a glass of water, drinking it slowly with intent, and then heading into bed…. if you can do this with your eyes closed in a darkened area it will be the charm that you have searched for.

If you remain in each of these for the maximum time 50 minutes will have passed.

You are relaxed and sleep feels easy,

Goodnight everyone, and peaceful dreams.

That is it from the mat this month, see you again soon xx