How Yoga Helps With Sleep

Jennifer Stanley • April 6, 2026

Tips for Talking to Your Mat If You Toss and Turn

Nearly everyone tosses and turns now and then. However, ongoing insomnia can do a number on your physical and mental health. It can spark a vicious cycle, as disturbed rest leads to poor decision-making, which only creates more stress.. 


Multiple studies suggest that yoga helps with sleep. Here’s what the current science says about how you can improve your chances of a solid night’s rest. Plus, learn how to integrate daily practice into your routine. 


How Yoga Helps With Sleep: What the Science Says 

Multiple studies suggest that yoga improves sleep quality and quantity. A 2025 meta-analysis of 57 studies showed the following [1]: 



  • Low-frequency sessions (1 to 2 times per week) yielded significant improvements in insomnia severity. 
  • Medium-frequency sessions (3 to 4 times per week) produced a large mean improvement in sleep quality. 
  • High-frequency sessions (>5 times per week) had the most significant overall impact, although researchers caution the data were limited. 


It’s not the physical activity component of yoga, at least not alone, that works the sleep magic. A randomized controlled trial of OM chanting, pranayama (deep breathing/breathwork) and yoga nidra found that these practices led to statistically significant improvements in blood pressure and sleep quality among participants [2]. All of these “exercises” are performed while you sit or lie still in savasana. 


The magic of yoga for sleep works even in patients with chronic illness. A 6-week yoga program increased activity levels, decreased fatigue and increased sleep quality in patients with multiple sclerosis, according to a 2025 study published by Science Direct [3]. 


Is Yoga the Best Form of Exercise for Sleep? 

If movement isn’t the magical component that makes yoga so helpful for sleep, does that mean it's better than other forms of exercise at encouraging restful slumber? There, the evidence is mixed. 


A 2025 study in China suggests the answer is yes. Researchers at the Harbin Sport University in China analyzed 30 randomized controlled studies spanning more than a dozen countries with over 2,500 participants [4]. They found that high-intensity yoga performed twice per week was the best form of physical activity for poor sleep. Walking was next, followed by resistance exercise. 


However, earlier studies testify to the power of cardiovascular exercise. While high-intensity yoga can get your heart pounding, this 2025 meta-analysis of 22 randomly controlled trials published by the British Medical Journal found that yoga, Tai Chi, walking and jogging have similar impacts on sleep [5]. 


It may be that different approaches work best for, well, different people. Your best bet is to experiment and find the approach that best suits your unique and beautiful body and mind. 


How to Fit a Daily Yoga Practice Into Your Life 

Fortunately, you don’t need much time to fit a daily yoga practice for sleep into your life. Only in Sedona offers 10-minute wind-down routines that are specially designed to encourage a good night’s rest. Add them to your playlist and do them right on your mattress. 


You can also include a flow any time of the day. You’ll find 10-minute morning or anytime flows on our channel or on those hosted by many other wonderful yogis, such as Yoga With Kassandra or Devi Daly. Use them to transition from the office to “home mode” after a tough day, squeeze in a little mindfulness on your lunch break or simply wake up with a gentle stretch. There’s an app for everything these days, including yoga, so use the resources you have creatively to make your practice a welcome break in your day instead of a “to-do.”


Of course, if you’re fortunate to be blessed with more time and resources, spending them on your yoga practice will only improve your overall well-being. How many things in life feel as good as a cozy restorative session without being bad for you? Joining a studio or gym is fantastic if you also crave community and the structure that accompanies leaving your home to participate in this activity.


Going on a retreat is a vacation dream come true for many, and you can DIY if money is tight. We’re admittedly extremely blessed in this regard. However, while there’s some scenery you can find only in Sedona, nearly every location has at least one park where you can touch grass. If not, make friends at your local Habitat for Humanity and look for plant-pot donations and a cheap room divider to create your own miniature urban jungle getaway. 


Combining Your Daily Yoga Practice With Other Sleep Hygiene Tips for Your Best Night’s Rest Yet 

You may do best by combining your daily yoga practice with another form of exercise, alternative sleep hygiene tips, or both. Few things in life come risk-free, but adding a brisk walk or jog to your daily routine, followed by 10 minutes of soothing yoga, is safe and effective for most people. 


Try it in combination with another popular sleep hygiene trick making the social media rounds, the 10-3-2-1-0 sleep rule. This method is more about when you stop certain activities, not add in new ones, making it less cumbersome [6]:


  • Stop consuming caffeine 10 hours before bedtime. 
  • Cease food and alcohol consumption three hours before bed. 
  • Stop working at least two hours before turning in. 
  • Turn off your screens an hour before (maybe read a book—or practice yoga?).
  • Avoid hitting snooze (aim for zero times) in the morning. 


Other hygiene tips that may help you improve your sleep score include: 


  • Adjust your lighting, using blackout curtains, even blackout bed curtains or a face mask if you work night shift. 
  • Dial your temperature down a bit, as many people sleep better when it is slightly cooler. 
  • Digitally detox your bedroom, ditching that bright red glowing alarm clock from 1984 with an analog model. Use your phone as an alarm? Charge it on the opposite side of the room so you aren’t tempted to grab it for impromptu midnight doomscrolling. If you must keep all electronics in your bedroom because roommates, invest in LED blocking tape for all those tiny lights. Although they are pricey, EMF-shielding curtains around the bed offer a possible shared-space solution for sensitive souls. 
  • If you don’t share your bed with pets, try an essential oil diffuser or a few drops of lavender on your pillow. 
  • Make your sleep space inviting and comfortable. Although modern humans seem to view enduring discomfort as some sort of badge of honor (why?), the place where you rest your head should beacon you: “Come. You love it here. This space is designed just for you. Indulge.” 

How Yoga Helps With Sleep

Recent scientific research continues to support the theory that regular yoga practice helps with sleep. Adopting this habit may improve the quantity and quality of your Zzs. 


Tune into one of our wind-down flows tonight or find a creator with whom you resonate and get mindful right on your mattress. You may just reap the reward of a rmore efreshing night’s sleep. 


References: 


[1] Alghosi, Mohammad, et. al. “The effect of chronic yoga interventions on sleep quality in people with sleep disorders: a scoping review.” Frontiers in Neurology. April 29, 2025. Retrieved April 6, 2026, from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12071090/

[2] Boopalan, Deenadayalan, et. al. “Mechanistic insights from neurological studies of OM chanting, pranayama and yoga nidra on sleep quality.” Annals of Neurosciences. October 29, 2025. Retrieved April 6, 2026, from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12571781/

[3] Ozturk, Dilara and Turan, Gulcan Bahsecioglu. “Effect of yoga on sleep quality, fatigue and physical activity levels in patients with multiple sclerosis: A randomized control trial.” ScienceDirect. October 2025. Retrieved April 6, 2026, from: https://www.sciencedirect.com/science/article/abs/pii/S1876382025001490

[4] “Yoga the best medicine to improve sleep: Chinese study.” Medical Brief. April 1, 2026. Retrieved April 6, 2026, from: https://www.medicalbrief.co.za/yoga-the-best-medicine-to-improve-sleep-chinese-study/

[5] Bu, Zhi-jun, et. al. “Effect of various exercise interventions on insomnia patients: a systematic review and network meta-analysis.” n.d. Retrieved April 6, 2026, from: https://ebm.bmj.com/content/early/2025/07/09/bmjebm-2024-113512

[6] “Follow the 10-3-2-1-0 sleep rule for a better night’s rest.” Health. March 29, 2026. Retrieved April 6, 2026, from: https://www.health.com/10-3-2-1-0-sleep-rule-8763555

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