These yoga exercises give you a better night’s sleep
These yoga exercises give you a better night’s sleep

That yoga is good for you is proven by many scientific studies. It not only improves the overall body posture, it also ensures a good night’s sleep. But sometimes it is a challenge to sleep well when we are so busy. Therefore, in this blog an overview of yoga exercises that help you get a better night’s sleep.

Relax the shoulder, neck and back

Unnoticed during the day, tension builds up in the shoulders, neck and back. Especially with office work. Cramped muscles make it difficult to sleep well. Release that tension with this exercises routine

Sun Salutation

The Sun Salutation is an ideal exercise as a warming up for all muscles, tendons and joints. Starting your day with the sun salutation helps you to guard your focus. At the end of the day this is a nice way to relax the body so you can get to sleep with more ease. 

Relaxation exercise

Just empty the head completely and think of nothing. It is often easier said than done. This exercise helps clear the head and provide a deep and relaxed sleep. Find a quiet place or lie down on your bed or couch, close your eyes and listen to this relaxation exercise.


This yoga exercise is said to be the easiest to perform, but the most difficult is to fully master. Other yoga posture requires an (active) effort of muscles, tendons and joints. Savasana is also called the “Corpse pose” and the starting point is to release all tension completely in every part of the body and make the head completely empty of all thoughts. This makes Savasana the most challenging pose for every yogi. By practicing Savasana regularly you promote a good night’s sleep.


Music has been known for some time that it can be relaxing for the human body. Scientists from Mindlab in the United Kingdom did research and came to a surprising discovery. The music track ‘Weightless’ by Marconi Union has a great relaxing effect. The secret of the number? “It has a rhythm that starts at 60 beats per minute and slowly slows down to 50 beats per minute,” said Lyz Cooper of the British Academy of Sound Therapy. “While you’re listening, your heartbeat slows down until it’s right with that beat. This in turn leads to a reduction in blood pressure. Because there is no repetitive melody in it, your brain can turn off completely, because they do not try to predict what will happen next. “Listening to this song before going to sleep will ensure a relaxed night’s sleep. Listen to the song here and experience the peace.


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Esther writes blogs for NiceDay and shars practical and interesting yoga tips and tricks that will truly benefit you. Her goal is to help you use practical yoga for a healthier and happier life. In 2018 Esther was the first yoga teacher that introduced online yoga classes in Europe. You can follow her classes online from any place or on any time you like. Want to know more? Have a look at her live online yoga studio:

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