Why Yoga and Mindfulness Aren't Good Sleep Aids
“Yoga, mindfulness, breathing exercises…. Don't get me started, I've tried it
all! But it doesn't help me sleep. During the classes, when I actually have to
keep my attention on it, I'm completely zen and practically fall asleep. Try
doing the exercises at home to relax nicely before I go to sleep, and
I'm lying there at 3am staring at that stupid ceiling."
Frustrating
It's incredibly frustrating, because during the classes you feel how relaxing it
can be. This is it! you think during one of these classes. This is the answer to
my sleep problem. If I do this at home too, everything will be fine, I'll sleep
again. You download apps like Daily Yoga, Breath and Calm and dive in with full
confidence. Sometimes it really does work. But then there's that moment when it
doesn't, when the relaxed feeling just won't come. Blast it, I must be doing
something wrong! What's going on?
Not a sleep aid
Yoga, mindfulness and breathing exercises… they are not sleep aids. It's
not the case that paying this kind of attention to body and mind makes you
sleep better. That's not how it works with sleep. Sleep is a natural process
that you can't force. Not even with relaxation exercises.
Why not? I hear you thinking. As long as you're sleeping better, there's
nothing wrong. But what if you have a night of poor sleep despite dutifully
doing your exercises? Then you wonder what went wrong, right? It makes
sense, because your brain has made a link: if I do yoga, I sleep. Your brain
panics, because an unsafe situation has arisen; you're not sleeping well.
Your brain becomes more active to look for a solution, which means you
stay awake.
It's about mindset
Don't do yoga, mindfulness or other exercises with the intention of
sleeping better! Do these exercises for what they're meant for… awareness
of your body, being in the here and now. And nothing more. Of course
relaxation can be a result of such an exercise, but that isn't the goal.
Because if there's tension in your body, then it's there. Be honest, isn't
that exactly what your teacher says during class? “If there's tension, feel it.
Breathe into it and let it be there. You don't need to do anything more with it.”
Stop or carry on?
Should you stop or carry on with yoga, mindfulness and breathing
exercises if you want to sleep better? As long as you do these exercises
with the intention of sleeping better, stop doing them. Do you genuinely
enjoy doing them, and are you willing to let in any restlessness or other
sleep disruptors, even if that feels unpleasant? Then I'd say carry on.
You're not using them as sleep aids then, but to learn to notice more
consciously what's going on for you. Without needing to do anything
about it. That can bring relaxation. And relaxation brings you closer to sleep.
Irma Leijten
Sleep expert
all! But it doesn't help me sleep. During the classes, when I actually have to
keep my attention on it, I'm completely zen and practically fall asleep. Try
doing the exercises at home to relax nicely before I go to sleep, and
I'm lying there at 3am staring at that stupid ceiling."
Frustrating
It's incredibly frustrating, because during the classes you feel how relaxing it
can be. This is it! you think during one of these classes. This is the answer to
my sleep problem. If I do this at home too, everything will be fine, I'll sleep
again. You download apps like Daily Yoga, Breath and Calm and dive in with full
confidence. Sometimes it really does work. But then there's that moment when it
doesn't, when the relaxed feeling just won't come. Blast it, I must be doing
something wrong! What's going on?
Not a sleep aid
Yoga, mindfulness and breathing exercises… they are not sleep aids. It's
not the case that paying this kind of attention to body and mind makes you
sleep better. That's not how it works with sleep. Sleep is a natural process
that you can't force. Not even with relaxation exercises.
Why not? I hear you thinking. As long as you're sleeping better, there's
nothing wrong. But what if you have a night of poor sleep despite dutifully
doing your exercises? Then you wonder what went wrong, right? It makes
sense, because your brain has made a link: if I do yoga, I sleep. Your brain
panics, because an unsafe situation has arisen; you're not sleeping well.
Your brain becomes more active to look for a solution, which means you
stay awake.
It's about mindset
Don't do yoga, mindfulness or other exercises with the intention of
sleeping better! Do these exercises for what they're meant for… awareness
of your body, being in the here and now. And nothing more. Of course
relaxation can be a result of such an exercise, but that isn't the goal.
Because if there's tension in your body, then it's there. Be honest, isn't
that exactly what your teacher says during class? “If there's tension, feel it.
Breathe into it and let it be there. You don't need to do anything more with it.”
Stop or carry on?
Should you stop or carry on with yoga, mindfulness and breathing
exercises if you want to sleep better? As long as you do these exercises
with the intention of sleeping better, stop doing them. Do you genuinely
enjoy doing them, and are you willing to let in any restlessness or other
sleep disruptors, even if that feels unpleasant? Then I'd say carry on.
You're not using them as sleep aids then, but to learn to notice more
consciously what's going on for you. Without needing to do anything
about it. That can bring relaxation. And relaxation brings you closer to sleep.
Irma Leijten
Sleep expert