Written By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS
| Do you ever struggle to fall asleep? Tossing and turning, staring at the ceiling? For many people, sleep doesn’t always come easy. That’s where yoga can help! One of the many benefits of yoga—besides better flexibility and strength—is improved sleep quality. Whether you have MS, Parkinson’s or just want a deeper, more restful night’s sleep, yoga might be the missing piece in your bedtime routine. Yoga isn’t just about stretching or doing fancy poses. It’s a practice that helps calm the mind, relax the body, and prepare you for a good night’s rest. Here’s how it works: 1. Yoga Lowers Stress and Anxiety: It is challenging to fall asleep when your mind is racing. Stress and anxiety can make it difficult to relax and fall asleep. Yoga helps by reducing cortisol, the hormone responsible for stress. When you practice gentle yoga movements and deep breathing, your body shifts from a “fight-or-flight” mode into a relaxed state, making it easier to drift off to sleep. 2. It Soothes Muscle Tension and Pain: For people with MS and other conditions that cause muscle stiffness or pain, getting comfortable in bed can be a challenge. Yoga stretches and strengthens muscles in a gentle way, helping to release tension. Certain poses, like Legs Up the Wall or Child’s Pose, relax tight muscles and improve circulation, reducing discomfort that might keep you awake. 3. Breathing Techniques Calm the Nervous System: Deep breathing is a powerful tool for sleep. Yoga teaches pranayama, or breath control, which helps slow your heart rate and signal to your brain that it’s time to rest. One technique, called 4-7-8 breathing, involves inhaling for four seconds, holding for seven, and exhaling for eight. This simple practice can quiet the mind and prepare the body for sleep. 4. Yoga Encourages a Healthy Sleep Routine: Just like brushing your teeth or dimming the lights, practicing yoga before bed should become part of your nightly routine. By doing gentle movements, deep breathing, or even meditation, you can train your body to recognize that it’s time to wind down. Also, a consistent bedtime routine can help regulate your sleep cycle, helping you to fall asleep more easily. Want to try yoga before bed? Here are a few easy poses to help you relax: Child’s Pose – Stretches the back and calms the nervous system. Reclining Bound Angle – Opens the hips and encourages deep breathing. Legs Up the Wall – Reduces swelling and promotes relaxation. Supine Twist – Relieves back tension and soothes digestion. If you struggle with sleep, adding just a few minutes of yoga to your nighttime routine could make a big difference. Better sleep is possible, and yoga can help you get there—one breath at a time. Try this simple 8 minute video! |
