Yoga for better sleep

hauora moe relaxation restoration sleep sleep hygiene wellbeing whakaora yoga Jul 25, 2024

Sleep is not merely a period of inactivity; it's a fundamental pillar of our overall health and well-being, impacting virtually every aspect of our lives.

Here's why sleep is so crucial:

1. Physical Restoration/ Wahakaora Tinana: While we sleep, our bodies undergo essential repair processes. Muscles are repaired, tissues are regenerated, and the immune system is strengthened. Without adequate sleep, these processes are disrupted, leaving us more susceptible to illness and physical fatigue.

2. Cognitive Function/ Wānanga: Sleep plays a vital role in cognitive function, including memory consolidation, learning, and problem-solving. During sleep, the brain processes information from the day, consolidating memories and enhancing learning. Lack of sleep impairs these processes, leading to difficulties in concentration, decision-making, and overall cognitive performance.

3. Emotional Well-being/ Kare-a-roto : Adequate sleep is crucial for emotional regulation and mental health. Sleep deprivation is strongly linked to mood disorders such as depression and anxiety. When we're sleep-deprived, we're more irritable, stressed, and prone to negative emotions. Conversely, getting enough sleep helps regulate emotions, improve mood, and enhance your resilience to stress.

4. Hormonal Balance/ Taurite Taiaki: Sleep plays a crucial role in regulating hormone levels in the body. Adequate sleep supports the balance of hormones involved in appetite regulation, metabolism, stress response, and growth. Disrupted sleep can lead to hormonal imbalances, contributing to weight gain, insulin resistance, and other metabolic disorders.

5. Cardiovascular Health/ Manawa Ora: Chronic sleep deprivation is associated with an increased risk of cardiovascular diseases such as hypertension, heart disease, and stroke. During sleep, the body regulates blood pressure and allows the cardiovascular system to rest and recover. Persistent sleep disturbances can disrupt these processes, putting a strain on the heart and blood vessels.

6. Immune Function/ Pūnaha Awhikiri : Sleep is essential for a healthy immune system. During sleep, the body produces cytokines, proteins that help regulate the immune response. These cytokines play a crucial role in fighting off infections and inflammation. Chronic sleep deprivation weakens the immune system, making us more vulnerable to infections and illnesses.

So sleep is a cornerstone of health, influencing our physical, cognitive, emotional, and immune function.

Prioritising a good night's sleep and ensuring adequate rest each night is essential for overall hauora/well-being and vitality. But how do we do that when so many of us struggle with getting good quality sleep?

Yoga/ Pūāio is a practice that may help, and many people I teach say one of the benefits of Aroha Nui Yoga is improved sleep.

Here are some ways yoga can help you on your journey to better sleep:

1. Stress Reduction/ Āwangawanga kore: Yoga's gentle movements and deep breathing techniques help alleviate stress and anxiety, promoting relaxation essential for falling asleep.

2. Muscle Relaxation/ Ua Tau: Practicing yoga before bed helps release tension in the body, easing muscle stiffness and allowing for a more comfortable sleep.

3. Mindfulness and Meditation/ Hinengaro Tau: Yoga encourages mindfulness and meditation, fostering a calm mental state that prepares you for restful sleep.

4. Regulated Breathing/ Mahi Hā: Controlled breathing exercises practiced in yoga, such as pranayama, can regulate the autonomic nervous system, promoting a state of tranquility conducive to sleep.

5. Improved Sleep Quality/ Moe Tau: Regular yoga practice has been shown to improve overall sleep quality, helping you stay asleep longer and wake up feeling refreshed.

Incorporating yoga into your bedtime routine can make a world of difference in your sleep patterns and overall well-being. There are several poses that make a big difference and ways of practicing too. Forward bends, shavasana, child's pose and legs up the wall are some to try. We practice most of these regularly in class, and you can practice them at home on your own too.

You may need to experiment with what works for you. Our evening classes such as Pūmanawa Yoga for Wellbeing, are primarily focused on downshifting the nervous system, so that you can experience a more relaxed evening. and helping to prepare the body and mind for sleep. Releasing energy can also help with going to sleep, so doing yoga that is at the right pace for you can help with this.

Yoga Nidra/ Rongoā Moemoeā/ Guided deep relaxation can also help ( and we end each class with a deep guided relaxation/ yoga nidra for this reason)

If you are struggling with lack of sleep, practicing yoga nidra, on its own during the day can give you the benefits of sleep.

Just 20 minutes can be helpful. The technique is one of 'de-focusing', similar to sleep, it helps you to process thoughts, events, and emotions. It's easy, enjoyable, and IMHO can be profoundly healing.

There are many other things you can work on to achieve a better night's sleep such as;

switching off your phone at least 1/2 hour before bed
keeping the room at the right temperature ( often a little on the cooler side )
making sure it's dark in your bedroom
keeping your bedroom as a sanctuary, just for sleep
a warm bath or shower before bed
a magnesium supplement if this is right for you
giving yourself a gentle mirimiri or massage
have at least 1/2 hour wind down time before bed and if you have a lot on your mind, write it out in your journal, or make your 'to do' list for the next day - and then let it go!

For me breathing has always been a great help. The breathing practice for relaxation is a full inhalation, followed by a long exhalation. This signals your nervous system to relax. This can be combined with a mantra if you so choose.

I also occasionally use a few drops of lavender oil on my pillow, and have tried magnesium.

It may take a while to find the right practices for you, but it's worth it.

I will expand on the yoga practices next time with some basic instructions on how to do these.

Aroha nui, and pō marie!

Linsey x

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Guided Deep Relaxation/ Rongoā Moemoeā / yoga nidra is an easy to follow audio programme which is a boon for those struggling with their sleep! Good to do during the day when you've not had quality sleep, or some people use it when they wake at night to get themselves back to sleep.