yoga and sleep

Yoga is a form of meditative movement that combines attentiveness and focused breathing with physical exercise. The practice began over 3,000 years ago and is grounded in lndian philosophy', however there are many schools or types of yoga. Each variation emphasizes different postures or exercises, breathing techniques, and meditation practices.

There are many positive effects yoga can have on wellness, including improved mental and emotional health and stress, relief of some types of pain, weight loss, and improved sleep. This article focuses on the relationship between yoga and better sleep.

Over 55% of yoga practitioners report improved sleep and over 85% report reduced stress. Many studies demonstrate that yoga can improve sleep for a variety of different populations. These studies typically focus on one's quality of sleep rather than the quantity, as increased amounts of sleep do not necessarily correlate with quality sleep and overall wellbeing. While the definition of quality sleep varies among sleepers, it usually includes feeling energized for the day and a lack of disturbances.

Yoga has been shown to help benefit all age ranges and improve sleep. From children to the elderly, yoga provides numerous health and sleep benefits.

For instance, sleep disorders are common among children with Autism Spectrum Disorder. Yoga as a behavior intervention can lessen stress for children with ASD and improve their mental health, which can help with sleeping difficulties. It can also help parents and subsequently the well-being of the whole family.

Adult women in particular often have more difficulty sleeping than men. Studies have demonstrated that yoga can benefit many subpopulations of women. For example, pregnant women who practice yoga have reduced sleep disturbances in addition to reduced prenatal anxiety and depression. Women in menopause who practice yoga have also found similar outcomes; they have improved sleep and reduced depression and anxiety .

Elderly populations also often report having sleep disturbances. These disturbances range from snoring to insomnia to restless leg syndrome (RLS), which can affect one's overall quality of life. Preliminary research has shown that elderly people who do yoga regularly have both improved quality of sleep and improved overall quality of life.

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There are many ways that yoga can help improve the quality of sleep:

• Mindfulness: This is a practice of judgment-free awareness in the moment. Mindfulness is a common component of many types of yoga. Mindfulness can increase melatonin levels in adults.
• Breathing awareness and regulation: These are also elements of yoga. Deep breathing is a relaxation technique that can induce sleep.
• Regular exercise: Frequent movement is an important element of sleep hygiene. Moderate exercise several times a week can improve overall sleep.
• Weight loss: While weight loss may not be the primary goal for some yoga practitioners, losing weight can have positive effects on sleep. Weight loss can reduce or eliminate a variety of sleep problems, such as sleep apnea.