Can Restorative Yoga Improve Your Sleep?

Restorative Yoga is a deeply restful form of the practice which incorporates the use of props to support the body  to remain in poses for an extended period of time. Unlike other styles of yoga, such as yin or vinyasa, restorative yoga does not primarily aim to stretch the fascia or muscles. Instead, the goal of practicing restorative yoga is to soothe and calm the nervous system. This is what makes restorative yoga a great way to improve your sleep.

Restorative yoga works by downregulating the autonomic nervous system, in non-scientific terms this means it takes you out of the ‘fight/flight, stress response,’ and into a more relaxed, calmer state. With the 24-hour lifestyle of 21^st century living, our bodies are constantly being bombarded by stressors. This leads to difficulties switching off in the evening, making it even more challenging to achieve a restful and restorative sleep.

The real cost of scrolling

We all know about the negative impact the blue light from our devices can have on our circadian rhythm. This light interferes with the production of melatonin, the hormone that tells your body it’s time to wind down for sleep. But staying up late scrolling on social media can also lead to other forms of stimulation, which make sleep more elusive. With social media platforms designed to keep you scrolling through emotional responses, it doesn’t take much before you’re an hour deep into watching AI shih tzus making soup. Well, maybe that’s just me? But once you head down the scrolling rabbit hole it’s difficult to stop, and the end result is a poor sleep.

Change the habit

If you’re in the habit of scrolling or watching another episode of that tv show late at night, it is time to rethink the habit. According to studies at Harvard Health, following a bedtime routine can help you to fall asleep faster, and can be optimised by establishing daytime habits that promote a restful sleep. Instead of reaching for the phone to check Facebook or Instagram one more time, set a timer for 15-minutes and try one restorative yoga pose for better sleep.

Creating a routine

It all starts with one small change. Setting a curfew for devices and sticking to it offers you the chance to do something more productive to support your sleep. As restorative yoga involves remaining in a particular pose for a length of time, this makes it accessible for the majority of people and a wonderful way to switch off before bed. A 2013 study found that the holistic nature of yoga’s combination of mindfulness, breath-focus and physical engagement all supported an improvement in sleep.

Start Tonight

Making changes to your routine can feel like a massive overhaul, but it doesn’t need to be a big decision. Changing one thing is the best place to start, but it needs to be something you can stick to over time. Consistency is the key to making lasting improvements to your sleep, and the best way to curate habits that will support your rest and boost your wellbeing.

Try this 30-minute guided Restorative Yoga class, designed for deep relaxation and the perfect way to wind down before bed. Let me know how you get on, and if you plan to make restorative yoga a part of your evening wind down routine.