Yoga Wisdom for Better Sleep

I don’t know about you, but recovering from Daylight Savings was tough for me this year. I was discombobulated for a week! As if that wasn’t enough, I also got hit with a nasty bout of poison ivy, then I jammed my finger in a fall—so let’s just say sleep has been challenging and fitful these days. And I know I’m not alone in this.

Whenever I work with clients, sleep always comes up—because it impacts everything! Our mood, digestion, energy, and even relationships are all affected by how well we rest. And so many things can knock us out of our rhythm: travel, illness, unexpected guests, new work projects… Like they say, the only constant in life is change.

That’s why self-compassion is key. When life throws us off, we don’t need to panic—we simply hop back on that routine train as soon as possible. Shaking things up from time to time is good for you! But over time, regularity is what regulates your nervous system. And a regulated nervous system makes it easier to fall asleep and stay asleep.

When we lack sleep, our thoughts and moods can spiral, making life seem more challenging and negative than it actually is. But when we’re in harmony—when life resonates with our innate joy and spirit—everything feels better. Our relationships, digestion, and yes, our sleep all improve.

Anodea Judith describes this beautifully in Eastern Body, Western Mind:

“It is my belief that sleep puts us back in harmony with our own resonance. When we sleep, our heart rate, breathing, and brain waves all settle into a deep, rhythmic entrainment.”

Entrainment is when our body’s rhythms sync up with external forces—like how our breathing and heart rate naturally slow down when we relax. It’s a reset, a way to come back to ourselves…

🎧 Listen to this week’s Chakra Savvy podcast Episode 56 Yoga Wisdom for Better Sleep for my thoughts on the Trouble with Sleep Trackers + How to Use the Ayurvedic Clock to Help You Sleep.

💪 When times get tough and change is constant, we have to double down on our practices!

So now I offer you some of my favorite practical tools for better sleep. You probably already know the basics—no caffeine late in the day, no screens before bed, etc. But here are some lesser-known yoga and Ayurveda-based evening practices that can make a big difference:

1️⃣ Long Exhales – A longer exhale signals safety to your nervous system, helping you unwind. Try it when you turn off the lights and you’re head hits the pillow. You can count or do a mantra--just make your exhale longer than your inhale.

2️⃣ Gentle Evening Stretches – Try legs up the wall, wide-legged forward folds, or paschimottanasana to shift into relaxation mode. (My online course AM/PM is perfect for this!)

3️⃣ Ayurvedic Foot Massage – A warm oil massage on the feet calms vata energy and promotes deep rest. Watch this VIDEO

4️⃣ Worry Journal – If your mind races at night (pitta alert!), do a quick brain dump before bed. Write down your thoughts, then close the journal and let them go.

5️⃣ Almonds Before Bed – If you wake up due to a blood sugar drop, a small handful of almonds can help stabilize energy levels overnight.

6️⃣ Savasana & Breath Mantra – If you can’t sleep, don’t stress—just do savasana. Lie still, focus on your breath, and on every exhale, silently say “sleep.” This simple mantra can help guide your body into deep rest. (This one I learned from my mom--and it works!)

7️⃣ Spiritual Practice in Bed – Can't sleep? Might as well pray. Keep your heart and mind focused on the divine. You could even recite a simple prayer like “Now I lay me down to sleep, I pray the Lord my soul to keep.” (No need for the second verse!) Match the words to your breath and let your awareness rest in that sacred space.

So which sleep tool speaks to you?

🧐 Want some help deciding which practices are best for you? Try Yoga Therapy. Want me alongside you for the long haul as you take steps to achieve your life goals? Try Whole Life Alignment.

May you get a very, very good night’s sleep.

Much love