Know the Benefits of Yoga to Improve Sleep Quality

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Know the Benefits of Yoga to Improve Sleep Quality
Know the Benefits of Yoga to Improve Sleep Quality

Yoga is a sport that combines physical activity, breathing exercises, stretching and meditation. There are so many he alth benefits of yoga that you can get, one of which is to improve sleep quality

If you are someone who often suffers from insomnia or may find it difficult to get quality sleep, try starting now to incorporate yoga into your nightly routine. The reason is, yoga is proven to improve the quality and duration of sleep, you know.

Know the Benefits of Yoga to Improve Sleep Quality - Alodokter

Benefits of Yoga to Improve Sleep

Based on the type of exercise you do, here are the reasons why yoga is beneficial for improving sleep quality:

Breathing exercises

One of the most important aspects of yoga is breathing exercises. This is done by inhaling deeply through your nose for a count of 4, holding your breath for a count of 7, and exhaling slowly through your mouth for a count of 8.

Well, if you do it regularly, you will get used to doing this in your daily activities to be more relaxed, especially when you are in a state of anxiety or panic. According to research, doing breathing exercises regularly can make the body relax, so that the quality of sleep can improve.


When doing yoga, you will also be trained to do meditation, by focusing your attention and awareness on what you are doing.

Meditating has been shown to increase the production of melatonin hormone levels. This is a hormone that functions to regulate sleep patterns, so that the quality of sleep can also increase.

Physical activity

Not a few people avoid physical activity at night. In fact, a number of studies show that doing light to moderate exercise, such as yoga, regularly at night will not interfere with sleep, you know. On the contrary, it can actually help improve the quality of your sleep.

That's because physical activity can increase the production of natural stress-reducing hormones, believe the endorphins. That way, your body will feel relaxed and your mood will improve, so you can sleep more soundly.

Best Types of Yoga to Improve Sleep

Indeed there are many types of yoga that you can try, but not all types of yoga have the same benefits for improving sleep quality, yes. Well, below are some of the most suitable types of yoga for you to do before bed:

1. Bridge pose

The bridge pose is one of the easiest yoga poses for you to try before going to bed. In addition to improving the quality of sleep, bridge pose is also useful for training the abdominal muscles, hips, hamstrings, and buttocks. Below is how to do the bridge pose:

  • Lie on your back with your feet together.
  • Put your arms beside your body.
  • Bend your knees and straighten your back.
  • Tighten your abs and buttocks.
  • Raise your hips until they are in a straight line with your knees and shoulders.
  • Hold the position for 5-10 seconds while breathing slowly.
  • Lower your hips to the starting position.

2. Pose legs up the wall

Pose legs up the wall is also one of the yogas that you can try before going to bed. Not only does this make you sleep better, this pose can also reduce fatigue and sore feet after a day of activities. The way to do it is:

  • Lie on your back facing the wall with your knees bent.
  • Position the buttocks as close to the wall as possible.
  • Raise your feet to the wall.
  • Raise your hips, then place a pillow under your back.
  • Regulatory breathing slowly.
  • Hold the position for 2-3 minutes.

3. Corpse pose

Corpse pose you can do at the end of your yoga practice at night, as a meditation. To do this pose, you simply lie on your back with your feet apart and your palms facing up.

Then, slowly hold your breath and feel each inhalation, until you feel completely relaxed from head to toe.

In addition to the three types of yoga above, you can also use laughing yoga to make your sleep quality better. Well, keep in mind, the benefits of yoga to improve the quality of sleep can only be obtained optimally if you do it regularly and consistently, yes.

Besides doing yoga, you can also do other ways to help improve sleep quality, such as reducing caffeine consumption, setting the same bedtime every night, and taking a warm bath before going to bed.

If you have been doing yoga regularly but your sleep quality has not improved, don't hesitate to consult a doctor, so that your complaint can be handled further.

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