Yoga and Sleep: How Yoga Routines Can Relax you for Deeper Satisfying Sleep

Gentle yoga practice and relaxation can lead to deeper, satisfying sleep.

Are you having trouble getting and staying asleep? A good night’s sleep may become increasingly difficult to achieve. Many older Australians find themselves waking during the night, struggling to fall asleep, or rising too early feeling anything but refreshed.

While busy minds, hormonal changes, and physical discomfort often disturb sleep patterns, Yoga practice may provide a solution.

Yoga is not just about flexibility or balance. It is also a powerful tool for regulating the nervous system, which directly affects how well we sleep. Unlike high-intensity exercise, yoga works by slowing the body down, helping change from the “fight or flight” stress response to a state of rest and recovery.

Confident breath awareness activates the parasympathetic nervous system, signalling to the body that it is safe to relax. Even ten minutes of mindful breathing or gentle stretching before bed can help quiet racing thoughts and prepare the body for rest. Reducing the stresses from work, family responsibilities or health concerns before sleep is essential and a personalised yoga breathing and movement can become an essential part of the routine before sleep.

Physical tension is another common barrier to sleep as we age. Tight hips, stiff backs, and sore shoulders can make it difficult to get comfortable in bed. Gentle yoga postures help release muscle tension and improve circulation without overstimulating the body. Restorative poses, often done lying down or supported with cushions, are especially effective for easing aches and pains while promoting deep relaxation.

Yoga also encourages better sleep habits overall. A regular evening practice creates a clear transition between the busyness of the day and the calm of night. This routine can help reset the body’s internal clock, making it easier to fall asleep at a consistent time. Unlike scrolling on a phone or watching late-night television, yoga reduces exposure to stimulating light and mental overload.

Research suggests that yoga may also improve sleep quality by lowering cortisol levels, reducing anxiety, and supporting mood balance. For Australians navigating menopause, chronic stress, or changing sleep patterns, these benefits can be particularly meaningful. Importantly, yoga is adaptable as poses and practices can be modified to suit different levels of mobility and fitness.

‘If you aim to use yoga as a tool to improve your sleep, consider making a schedule where you regularly practice. This may include attending classes weekly, designating a certain time of day to practice at home, or a combination of both.’ (How Yoga Can Improve Your Sleep Quality | Sleep Foundation )

You don’t need to attend a studio or perform complex postures to experience the benefits. Simple practices such as gentle spinal twists, legs-up-the-wall, or a short guided body scan can be done at home and tailored to individual needs. The goal is not perfection, but consistency and awareness. An experienced Yoga Teacher can give you the tools you need to improve your sleep patterns.

Yoga offers a reminder that quality sleep is essential to long-term health. By slowing down, breathing deeply, and listening to the body, yoga provides a natural pathway to better sleep at any age.