Yoga poses and exercises for better sleep: What works and what doesn't – Agency

How exercise affects sleep

According to Suhas Shubhakaran, co-founder of Oxymed, “Exercise has a powerful impact on sleep by helping regulate the body’s internal clock, known as the circadian rhythm. Physical activity increases the production of adenosine, a sleep-promoting chemical, and reduces stress hormones like cortisol, which can interfere with sleep. Regular exercise can also help alleviate conditions like insomnia, anxiety, and depression, which are often linked to sleep problems.”

Yoga poses for better sleep

Legs up the wall pose (Viparita Karani)
Lie on your back with your legs extended over a wall or the headboard of your bed in this pose. This gentle inversion promotes relaxation and helps relieve tired legs and swollen ankles.
Child's Pose (also known as Balasana)
Sit on your heels, bend your knees and stretch your arms out in front of you. Rest your forehead on the floor. Child's Pose is a relaxing pose that opens the lower back and relaxes the mind.
Sitting Forward bend (Paschimottanasana)
Bend forward from the hips and reach your hands toward your toes as you sit with your legs stretched out in front of you. This pose encourages relaxation by stretching the hamstrings and spine.
Alternate Breathing through the nose (Nadi Shodhana)
Inhale and exhale through one nostril while using your thumb and ring finger to alternately block the other. Calmness and balance can be achieved by using this balanced breathing technique.
Mindfulness and Meditation
One of the most effective techniques for calming your mind and reducing stress is meditation. Spend a short time meditating before you go to sleep. You can pay attention to your breathing, a calm mantra, or simply observe your thoughts objectively. This mindfulness exercise can reduce anxiety and promote a calm inner state that makes it easier to fall asleep.

What to know before exercising to sleep

Timing the exercise
When you exercise is just as important as the type of exercise you do. For most people, exercising in the morning or early afternoon is ideal for promoting better sleep. Morning exercise can help regulate your circadian rhythm, making it easier to fall asleep at night. Exercising in the afternoon can also be effective, as it can help you relax after a busy day.
What to avoid
1. High-intensity exercise before bed: While exercise is generally good for sleep, high-intensity workouts close to bedtime can have the opposite effect. Activities like intense cardio or weight lifting can increase your heart rate and adrenaline levels, making it harder to fall asleep. If you prefer to exercise at night, try to finish at least two to three hours before bedtime.
2. Inconsistency: For exercise to be beneficial for sleep, it must be consistent. Sporadic or irregular workouts are less likely to have a positive effect on sleep. Aim for at least 30 minutes of moderate exercise most days of the week for the best results.
3. Overtraining: Exercising too much can also negatively impact sleep. Overtraining causes increased cortisol levels, which can disrupt sleep patterns. It's important to balance exercise with adequate rest and recovery.

Other factors to consider
Exercise is only one part of the puzzle for better sleep. Other factors, such as diet, stress management, and sleep environment, also play a crucial role. A healthy diet, stress-reduction techniques such as meditation or deep breathing, and a comfortable, quiet sleep environment can complement the benefits of regular exercise.
Dr Naveen Ailawadi, Pulmonologist and Sleep Specialist, Max Hospital Shalimar Bagh, Delhi, adds, “For those suffering from sleep apnea, regular exercise is beneficial but it should be combined with CPAP therapy for optimal results. While CPAP keeps the airways open, exercise improves overall health and helps reduce the symptoms of apnea. Factors like diet, stress management, breathing exercises and sleep environment also play an important role in achieving better sleep.”
In conclusion, incorporating regular exercise into your routine can significantly improve the quality of your sleep, but it is essential to choose the right type of exercise and do it at the right time. Aerobic activities, strength training, yoga, pilates, Tai Chiand breathing exercises are great options for improving sleep. However, it is important to avoid high-intensity workouts close to bedtime and maintain a consistent exercise program. By combining exercise with other healthy habits, you can enjoy better sleep and, as a result, better overall health.