Yoga and Sleep: The Path to Better Nights

One in three Danes has sleep problems. Most reach for screens, medication, or alcohol — all things that make the problem worse. But there's another path, and it starts on the yoga mat.

Why yoga works for sleep

Sleep problems are rarely a sleep problem. They're a nervous system problem. The body is stuck in sympathetic activation (fight-or-flight) and can't switch to the parasympathetic state (rest-and-digest) needed for sleep. Yoga addresses exactly this:

• Activates the parasympathetic nervous system through slow movements and deep breathing
• Reduces cortisol — the stress hormone that keeps you awake
• Increases melatonin — the sleep hormone that regulates your circadian rhythm
• Releases muscle tension — the physical manifestations of stress that make it hard to relax

The perfect evening sequence (15 min)

This sequence is designed to prepare body and mind for sleep. Do it 30-60 minutes before bedtime.

1. Legs Up the Wall (5 min): Lie with legs up against the wall. Close your eyes. This inversion improves venous return and powerfully activates the parasympathetic system.
2. Supported Child's Pose (3 min): With a pillow under the chest. Creates a feeling of safety and protection.
3. Supine Twist (2 min per side): Lying twist with knees to the side. Releases back tension and stimulates digestion.
4. Savasana with 4-7-8 breathing (3 min): Inhale 4, hold 7, exhale 8. This ratio is clinically proven to induce sleepiness.

"I went from lying awake for hours to falling asleep within 15 minutes. The only thing I changed was 15 minutes of yin yoga before bed."

Breathing techniques for sleep

• 4-7-8 breathing: Inhale 4, hold 7, exhale 8. Dr. Andrew Weil calls it "a natural tranquiliser for the nervous system."
• Nadi Shodhana: Alternate nostril breathing for 5 minutes balances the nervous system and calms the mind.
• Bhramari (bee humming): Close ears with fingers and hum on the exhale. The vibration directly stimulates the vagus nerve.

Sleep hygiene + yoga

Combine your yoga practice with these habits:

• No screens 60 min before bedtime — blue light suppresses melatonin
• Cool bedroom (16-18°C) — the body needs to cool down to fall asleep
• Fixed bedtime — your body clock loves consistency
• No caffeine after 2pm — the half-life is 5-6 hours

Try it yourself

Start tonight. You just need a yoga mat and a wall. Check our schedule for evening classes with a restorative focus, or explore our guide to Yoga Nidra — the ultimate sleep-promoting practice.