Healthwatch by Shyft

Looking to improve your sleep quality?
Leave your details, we will set up your online trial class
Deepali Verma

Trainer | 8 Yrs. of experience

Shailja Chettri

Trainer | 3 Yrs. of experience

Shweta Rao

Trainer | 8 Yrs. of experience

Enter your details

Rest Easy: How Yoga Can Improve Your Sleep Quality

Rest Easy: How Yoga Can Improve Your Sleep Quality
Content
Content

Millions of people worldwide suffer from poor sleep quality, which can lead to a host of health problems. Fortunately, there’s a natural and effective way to improve your sleep quality: yoga. Research has shown that practising yoga can help you fall asleep faster, stay asleep longer, and feel more rested and refreshed. So, roll out your mat, grab a cosy blanket, and explore yoga’s incredible benefits on sleep quality.

How does Yoga help? 

Yoga has been demonstrated to assist all age groups and improve sleep. Particularly adult women and certain segments of the female population can benefit greatly from yoga, according to studies. For instance, pregnant women who practice yoga experience less prenatal anxiety and sadness as well as less sleep disruption.

Yogic practices further involve mindfulness and breathing exercises. They also promote regular movement. All of these factors, eradicate the individual of any sort of stress and help in the creation of good sleep hygiene.

What is Yog Nidra?

Yoga Nidra is a popular and effective practice amongst experienced practitioners. But what is it? Why are people convinced that it improves sleep?

Yoga Nidra has been defined as a combination of sleep and meditation. “Sleep consciously” is the goal of Yoga Nidra. Yoga Nidra gives you a powerful internal quietness and focuses that immediately recharges you. Because you are actively relaxing during this power nap, the rest you get is much more effective than sleep. It is a rejuvenation tool to help us get rid of the everyday stresses of today’s busy world so we can sleep well.

In essence, the practice is aimed to incorporate meditation with sleep, to extract the maximum amount of benefits, in terms of energy, rejuvenation, etc.

Yoga Poses that you can do to sleep better! 

We don’t want you to run here and there, so we have compiled a list of yoga poses, that could improve sleep quality:

  1. Standing – Forward Bend: Bend down from your torso, and reach your palms towards the floor. Try to touch your feet, while pulling your stomach in.
  2. Legs up against the wall: Lie down on your back, with your legs against a wall. Straighten them and hold the pose, to feel relaxed.
  3. Cat Strech: Get down on your knees and palms. Pull your belly towards your core and create an inward C. Release it to create the same shape, in the opposite direction. This pose, massages your digestive organs, resulting in better digestion, hence ensuring good sleep.
  4. Reclined Butterfly: Lay flat on your back. Your legs should be bent to the side as you press the bottoms of your feet together. You can hold your wrists overhead or by your sides.
  5. Corpse Pose: Lie down on your back with your arms on your side and feet shoulder-width apart. The purpose of this pose is to bring awareness to every body part and practice mindfulness.

These are some quick poses you can do, however, research indicates that long-time and regular practitioners can benefit more, in terms of improved sleep quality. You can always sign up for a wellness yoga program, and maintain the practice to ensure that your sleep remains as restorative as possible!


Author:
Abhilasha Mangla

Abhilasha Mangla

linkedin
Yoga, Breathwork, Meditation
With over a decade of experience in teaching yoga, meditation, and breathing practices, Abhilasha is deeply committed to helping people find balance and well-being. She has explored various practices, including dance, body movement, hatha, and ashtanga yoga, to better understand the body. Furthermore, she has delved into various mindfulness practices to deepen her comprehension of meditation and its transformative effects. read more

For reaching your health goal faster, you can also sign-up for Shyft's personalized online yoga plans. Check them out here and sign-up today!

READ MORE ON :

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

How to Recognize and Manage Chronic Pain

Chronic pain is a mystery, often being hard to decode. We experience a range of unpleasant pains, including neck and back stiffness, spasms, and even knee aches, when doing day-to-day tasks. But does that count as chronic pain? Pain, in essence, is your body’s way of informing you that something isn’t working properly. Whenever you feel pain, it’s a sign that there’s something wrong. It can be experienced in a number of ways, including throbbing, stabbing, hurting, pinching, and even… Read more

How to Recognize and Manage Chronic Pain

How to Recognize and Manage Chronic Pain

Chronic pain is a mystery, often being hard to decode. We experience a range of unpleasant pains, including neck and back stiffness, spasms, and even knee aches, when doing day-to-day tasks. But does that count as chronic pain? Pain, in essence, is your body’s way of informing you that something isn’t working properly. Whenever you feel pain, it’s a sign that there’s something wrong. It can be experienced in a number of ways, including throbbing, stabbing, hurting, pinching, and even…

book

4 minutes

|

calendar

27 Apr 2023

5 Yoga Postures to Manage Hypothyroidism

What is “Yoga”? Yoga is a therapy that falls both into the “mind-body” category and is related to Ayurveda and is an important alternative therapy for people with hypothyroidism. When it comes to yoga, people assume it to be stretching or sitting in a cross-legged lotus position. But it is an ancient science that focuses on putting the whole body, mind, and intellect in harmony with the universe. Yoga is quite practical, with physical exercises (asanas), breathing exercises (pranayama), and… Read more

5 Yoga Postures to Manage Hypothyroidism

5 Yoga Postures to Manage Hypothyroidism

What is “Yoga”? Yoga is a therapy that falls both into the “mind-body” category and is related to Ayurveda and is an important alternative therapy for people with hypothyroidism. When it comes to yoga, people assume it to be stretching or sitting in a cross-legged lotus position. But it is an ancient science that focuses on putting the whole body, mind, and intellect in harmony with the universe. Yoga is quite practical, with physical exercises (asanas), breathing exercises (pranayama), and…

book

3 minutes

|

calendar

06 Apr 2023

The Power of Movement: Stimulating Digestive Muscles with Swimming

Splash into better gut health with the power of swimming! Swimming is a fun and low-impact exercise that provides numerous physical and mental benefits. One of the lesser-known benefits of swimming is its impact on gut health. According to research, regular swimming can help improve gut health, boost digestion, and reduce the risk of gut-related issues. How swimming helps gut health Swimming is one of the most popular and beloved sports worldwide. Not only is it a fun and enjoyable… Read more

Featured

The Power of Movement: Stimulating Digestive Muscles with Swimming

The Power of Movement: Stimulating Digestive Muscles with Swimming

Splash into better gut health with the power of swimming! Swimming is a fun and low-impact exercise that provides numerous physical and mental benefits. One of the lesser-known benefits of swimming is its impact on gut health. According to research, regular swimming can help improve gut health, boost digestion, and reduce the risk of gut-related issues. How swimming helps gut health Swimming is one of the most popular and beloved sports worldwide. Not only is it a fun and enjoyable…

book

3 minutes

|

calendar

19 Aug 2023

Featured

Twist and Breathe Your Way to Better Gut Health with Yoga

The human gut is home to trillions of microorganisms, collectively known as the gut microbiome, which plays a crucial role in overall health and well-being. From aiding in digestion and nutrient absorption to regulating the immune system and producing neurotransmitters, the gut microbiome has a hand in almost every aspect of our physical and mental health. Several factors can influence the health and diversity of the gut microbiome, including diet, stress, and medication use. One factor that has gained increasing… Read more

Featured

Twist and Breathe Your Way to Better Gut Health with Yoga

Twist and Breathe Your Way to Better Gut Health with Yoga

The human gut is home to trillions of microorganisms, collectively known as the gut microbiome, which plays a crucial role in overall health and well-being. From aiding in digestion and nutrient absorption to regulating the immune system and producing neurotransmitters, the gut microbiome has a hand in almost every aspect of our physical and mental health. Several factors can influence the health and diversity of the gut microbiome, including diet, stress, and medication use. One factor that has gained increasing…

book

4 minutes

|

calendar

06 Aug 2023

Featured

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Aloo Parantha

Flavourful and delicious flatbread stuffed with potatoes, spices & herbs.

10 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Banana-Oat Cookies

The perfect way to use up spotty bananas.

2 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Aloo - Rawa Cutlets

Crispy cutlets, the perfect snacks for any occasion!

12 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Peanut Curd Chutney

A delicious dip with the goodness of peanuts & curd - perfect to be served with pakodas, vadas, and idli.

8 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Carrot Orange Soup

A comforting soup with sweetness of carrot and added zing of fresh orange.

6 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Seasoned & Mashed Chickpeas

A quick, easy and healthy preparation. Perfect to be used as a wrap filler or served on a bed of leafy greens!

5 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Maharashtrian Koshimbir

Fresh and cool accompaniment for meal times

10 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Garlic Tomato Chutney

Low oil chutney that pairs well with most kinds of Dosas and Cheelas

13 INGREDIENTS

|

30 MINS.

View all