I really enjoy yoga\u2014but I have a very inconsistent relationship with it. When I\u2019m in a groove and practicing regularly, I feel great; I feel more relaxed, centered, and overall good (not to mention flexible!). But it doesn\u2019t take much for me to get out of that groove\u2014and when I do, it can be months before I even look at my mat again.<\/p>\n\n\n\n
That\u2019s why, every year, I do a 30-day yoga challenge; it\u2019s a way to get myself back into the swing of things with yoga\u2014and while it doesn\u2019t always stick, it\u2019s always a great way to reconnect with my practice.<\/p>\n\n\n\n
And while past years have been more general, this year, I went into my 30-day challenge with a specific goal: to practice yoga before bed<\/a>\u2014and use it to get better sleep.<\/p>\n\n\n\n So, what happened? Did making yoga a part of my pre-bedtime routine ultimately help me catch more (and higher quality!) Z’s?<\/p>\n\n\n\n A 30-day yoga challenge is\u2026well, exactly what it sounds like. It\u2019s a commitment to practice yoga daily for 30 consecutive days.<\/p>\n\n\n\n Yoga challenges can be based on different goals; for example, you might build your challenge around practicing a specific type of yoga for 30 days, practicing for a certain amount of time each day, or mastering a specific move, like crow pose or a full forward fold.<\/p>\n\n\n\n But as mentioned, for my 30-day challenge, I decided to focus on incorporating yoga into my sleep routine\u2014and (hopefully) getting better sleep as a result.<\/p>\n\n\n\n I was pretty loose with my requirements. I didn\u2019t get hung up on what I practiced or for how long; instead, the main goal was to practice close to bedtime\u2014and to do so every day for the 30 days.<\/p>\n\n\n\n While everyone is different, there are several 30-day yoga challenge benefits you might experience when you tackle this kind of endeavor.<\/p>\n\n\n\n For example, if you practice yoga consistently for 30 days, you may:<\/p>\n\n\n\n I know that I experienced all of these benefits over the 30 days I practiced. For example, after about a week or so, I noticed that certain postures were easier, and I had to bend my knees less in downward dog. <\/p>\n\n\n\n I found myself better able to handle day-to-day annoyances that otherwise would have made me feel frustrated. I felt less anxious and more energetic. It was also a fun time to connect with myself (when I practiced alone) and my husband (who often practiced with me).<\/p>\n\n\n\n And, as I had hoped, I got better sleep.<\/p>\n\n\n\n In my experience, my 30-day yoga challenge definitely helped me sleep better\u2014and for good reason.<\/p>\n\n\n\n \u201cThe essence of bedtime yoga lies in its power to foster a synergy between the mind and body through relaxation techniques, which eventually leads to improved sleep quality,\u201d says Joanne Highland, a 500+ hour certified yoga teacher from Online Yoga Planet<\/a>. \u201cIt accomplishes this by ridding the body of residual energy, calming the nervous system, slowing the heart rate<\/a>, and promoting deep breathing<\/a>, which are beneficial for inducing sleep.\u201d<\/p>\n\n\n\n The biggest impact yoga had on my sleep was helping me get to a place where I was ready to fall asleep<\/a>. It can be really challenging for me to doze off; I\u2019m the kind of person who gets into bed and tosses and turns for an hour (or more) before fading into sleep. <\/p>\n\n\n\n But I noticed when I practiced yoga shortly before bedtime, I felt much more ready for sleep\u2014and generally drifted off in a few minutes (which, for me, is a major improvement).<\/p>\n\n\n\n Now, it is important to note that I didn\u2019t experience perfect sleep every night. It took a bit of trial and error before I figured out the best way to practice to improve my sleep. And a big part of that came down to the style of yoga I incorporated into my pre-bedtime routine.<\/p>\n\n\n\n When I did any yoga that was super active (like vinyasa flow), I found that it made me feel awake and energized\u2014which isn\u2019t exactly the vibe you want when you\u2019re trying to go to sleep.<\/p>\n\n\n\n \u201cPractices like power yoga, ashtanga, and vinyasa\u2026are quite vigor-intensive, reduce relaxation, and hence can disrupt the preparation for sleep due to their heart rate boosting nature,\u201d says Highland. \u201cIt’s advisable to avoid these types of yoga before bedtime.\u201d<\/p>\n\n\n\n Instead, it was when I slowed things down with my practice that I was able to unwind and fall asleep more easily.<\/p>\n\n\n\n Highland agrees, recommending restorative and yin as the ideal pre-bedtime yoga styles. \u201cThese styles emphasize deep relaxation and involve slower, more prolonged postures that gently stretch connective tissues, inviting a state of relaxation that may be conducive to sleep,\u201d says Highland.<\/p>\n\n\n\n Not everyone has the time, space, or desire to practice yoga every day. And that\u2019s OK! You don\u2019t have to practice daily to reap the benefits of yoga (including better sleep!); you just need to build a regular practice that works for you.<\/p>\n\n\n\n What, exactly, does that look like?<\/p>\n\n\n\n No two bodies are the same\u2014and, as such, people will have different results when practicing yoga for 30 days. However, some benefits you may experience include improved sleep, decreased anxiety, increased flexibility, and increased resilience.<\/p>\n\n\n\n Again, everyone is different\u2014but many people experience immediate benefits from yoga (for example, feeling calmer or more present).<\/p>\n\n\n\n Yoga isn\u2019t the right fit for everyone\u2014and before you start practicing, it\u2019s important to get the green light from a professional. \u201cIt’s always best to consult with a healthcare provider or a certified yoga instructor to ensure yoga practices align with personal health status and sleep requirements,\u201d says Highland.<\/p>\n\n\n\nWhat is a 30-day yoga challenge? <\/h2>\n\n\n\n
The benefits of a 30-day yoga challenge <\/h2>\n\n\n\n
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Can a 30-day yoga challenge help you sleep better? <\/h2>\n\n\n\n
How to build a regular yoga practice <\/h2>\n\n\n\n
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FAQs <\/h2>\n\n\n\n
What happens to your body when you do yoga for 30 days? <\/h3>\n\n\n\n
How quickly do you see benefits from yoga? <\/h3>\n\n\n\n
Are there any potential risks or downsides to a 30-day yoga challenge? <\/h3>\n\n\n\n