How Yoga Can Give You Up to 2 Extra Hours of Sleep

Why Sleep Quality Matters—and How Yoga Helps

A recent analysis of 22 clinical trials involving over 1,300 participants revealed that practicing yoga can increase total sleep time by nearly 2 hours, improve sleep efficiency by around 15%, cut down night-time awakenings by ~60 minutes, and help you fall asleep faster Telegraph+4Ground News+4Telegraph+4The Sun.

Yoga does more than stretch your body—it calms the mind. Through mindful breathing and gentle movements, it reduces anxiety, lowers stress hormones like cortisol, and supports hormone rhythms like melatonin—all essential for quality sleep .

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Yoga vs. Other Gentle Sleep Helpers

Yoga stands out among low-impact exercises. The study also found Tai Chi, walking, and jogging benefit sleep—but yoga led the pack in total sleep gains.

While all promote sleep through stress reduction and increased physical activity, yoga’s unique combination of breath control, body-awareness, and meditation creates a deeper mind-body shift.

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Ideal Yoga Practices for Restful Nights

Incorporate these steps into your nightly routine—about 30–60 minutes before bed:

1. Gentle Breathwork (Pranayama):
   • Lengthened inhales/exhales calm your nervous system

2. Soothing Poses:
   • Legs Up the Wall (Viparita Karani)
   • Standing Forward Bend (Uttanasana)
   • Child’s Pose (Balasana)

3. Yoga Nidra (“Yogic Sleep”):
   • A 20–30-minute guided session can mimic 2–4 hours of deep sleep.

4. Final Relaxation:
   • Finish in Corpse Pose (Savasana), focusing on peaceful breathing.

Tip: Avoid intense workouts right before bed—opt for lighter yoga or breathwork to prevent overstimulation.

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Sample 20-Minute Sleep-Boost Yoga Routine

• 5 min: Seated deep breathing (4–6 seconds in/out)

• 5 min: Forward Bend → transition to Legs Up the Wall

• 5 min: Gentle pose of choice (e.g., Child’s Pose or Supported Bridge)

• 5 min: Yoga Nidra or Savasana with silent awareness