Sleep and Yoga: How does it work?

I get a lot of feedback from most students saying “some days I can sleep and others I just wake up and cannot go back to sleep”… When I ask them why, the answer is ‘I am stressed or I feel hot or I don’t know why’.

Usually sleeping well is a combination of several factors: physical fatigue, mental state, emotional wellbeing, routine, nutrition and overall hormonal health. All these factors are interconnected. Getting the right balance between all is vital to having continuous good night sleep.

Now it is different for everyone so we cannot apply the same principles for all, however there is a baseline. And having good night sleep is key to living a life with minimum illnesses. You might be 20 or 30 something and think that it is ok to sleep only 4 hours and then catch up on weekend, but it is not as you are building a gap which will not be easy to fill overtime. If you observe a child, for example, they would sleep at least 10 hours a night. A working adult (from 22) should get about 7 hours sleep a night on average to live long and well. Sleeping helps with memory recovery, focus, immunity and mental stability. Plus, that is when your muscles are recovering and growing from sports and exercise.

There are various sleep improvement yoga sequences you can do to improve your sleep. However, until you tackle all the different variants that affect your sleep, it will continue to be disturbed. Keep reading the blog as soon there will be a post on nutrition linked to sleep disorder and each time I will introduce a new yoga pose for sleep.

To start with you can try these poses before going to bed…

  • Supta Badcharakan Asana, which improves the digestive system and blood circulation to the brain.


  • Supported Child Pose which from numerous benefits, helps you let go of your day – as you are energetically turning your back to the world; as well as releasing tension from your shoulders to the lower back.


  • Legs Up the Wall helps the circulation of both blood and lymphatic fluid.


Performing quietly, restorative poses can help calm your body and mind relieving stress and anxiety.

Also, I will do a special workshop of yoga for sleep in January 28 at Hogarth. If you would like to join, please contact me on

The workshop will be a yoga for sleep sequence, beginners in yoga are also welcomed. The session will be 2 hours long followed by an hour workshop on sleep routine. You will learn key poses to do when you have trouble sleeping and a sleep chart with routine guidelines to take home for long term sleep improvement.

I rest well.  I sleep peacefully and I awaken with joy

Louise Hay

Have a good night,


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