How many nights have you found yourself staring at the ceiling, mind racing despite your exhausted body? You’re not alone. Sleep troubles have become so common that we’ve almost accepted them as part of life. But what if there was another way that doesn’t involve pills or gadgets, but involved simple knowledge and basic practices?
What Sleep Really Means in Yoga?
Dr. R. S. Bhogal recently shared some insights on sleep. He said that sound sleep is essential before yoga practice, and sound yoga practice is beneficial before sleep. This is a cycle where each supports the other.
We’ve all experienced this. Those mornings after a terrible night’s sleep when even simple asanas feel impossible. Or conversely, how a good yoga session seems to prepare our entire system for rest.
The Three Pillars of Immunity
The Ministry of Ayush has identified three key components for developing immunity: Ahar (diet), Vihar (exercise/yoga), and Nidra (sleep). This ancient framework becomes even more relevant today as we understand how interconnected our physical, mental, and spiritual health truly are.
The Role of Awareness in Sleep
Yogic philosophy speaks of three types of awareness that influence our sleep quality:
Bahirakash – our awareness of the external environment, Antarakash – our internal awareness of bodily sensations and Chittakash – our awareness of consciousness itself
Developing these layers of awareness through yoga practice creates the foundation for naturally transitioning into sleep. When we can witness our thoughts and sensations without attachment, the mind naturally settles into the quietude necessary for rest.
A Simple Practice You Can Try Tonight
Here’s something you can do right now, no special equipment needed:
The Eye Closure Technique
Sit on your bed and let your eyes relax. Don’t try to control your blinking—just notice it happening. Now shift your attention to how your body feels from the inside. Go back and forth: notice the blinking, then notice your body, then back to blinking.
Eventually, your eyes will want to close naturally. When they do, feel that calmness behind your closed eyelids. Let it spread across your face, then through your whole body.
When You Lie Down
Keep that same gentle awareness of your whole body. If you wake up at 3 AM with your mind spinning, come back to this whole-body awareness. Give your nervous system the permission to let go. It works because you’re not fighting your thoughts, you’re simply shifting your attention to something more fundamental like the felt sense of being in your body.
Why Your Mind Won’t Quiet Down
Here’s what generally happens when you can’t sleep: your mind is still processing the day. Yoga calls these mental patterns kleshas—the attachments, worries, and reactions that keep cycling through our consciousness. It’s like having too many browser tabs open in your mind. Yogic practices don’t just treat the symptom (lying awake). They address why your mental computer won’t shut down in the first place.
A Holistic Approach
True yogic management of sleep extends beyond bedtime practices. It involves:
- Understanding the impermanent nature of all experiences
- Regular pranayama and meditation practice
- Maintaining awareness of the biological rhythms that govern our sleep-wake cycles
- Creating an environment conducive to rest and rejuvenation
The Path Forward
As we navigate the challenges of modern life, the ancient wisdom of yoga offers us tools that are both practical and profound. Better sleep is not just about feeling rested—it’s about creating the conditions for optimal health, mental clarity, and spiritual growth.
The journey toward better sleep through yoga begins with a single breath, a moment of awareness, a willingness to look within. In this space of conscious attention, we discover that the path to rest is also the path to awakening.
Whether you’re a seasoned practitioner or just beginning your yoga journey, remember that each practice session is an investment in your overall wellbeing. The quality of your sleep reflects the quality of your consciousness during waking hours, and both can be transformed through dedicated practice.
Sleep well, wake refreshed, and carry the peace of deep rest into every moment of your day.
~ Written by Ritika S