In this article, we’ll explore how the ancient practice of yoga can help older adults living with insomnia improve their sleep quality and provide tips on getting started.
Insomnia is a common and often debilitating issue among older adults, impacting their sleep quality as well as their overall health and well-being. According to a review in the Cleveland Clinic Journal of Medicine, insomnia affects up to one-third of the adult population worldwide, with older adults being particularly vulnerable. As many as 50% of older adults report difficulties in initiating or maintaining sleep, and 12% to 20% meet the criteria for insomnia disorder.
The consequences of poor sleep can be far-reaching, increasing the risk of cardiovascular disease, depression, and morbidity. As we discussed in a previous post, a Helsinki Health Study shows that insomnia symptoms are also linked to worse cognitive function down the line. The good news is that the same Finnish study indicates that early intervention in tackling insomnia symptoms can prevent cognitive decline. This makes finding effective solutions for better sleep essential for enhancing the quality of life in older populations.
The science behind yoga and better sleep
Numerous studies have investigated the impact of the ancient practice on sleep quality, with promising results. In fact, a growing body of research suggests that yoga can greatly improve sleep quality by promoting relaxation, reducing stress, and balancing the body’s autonomic nervous system.
A study published in the National Library of Medicine provides one of many compelling reasons to start yoga. In a clinical trial, scientists found that insomniacs who began practicing yoga reported better sleep efficiency, total sleep time, total wake time, sleep onset latency, wake time after sleep onset, number of awakenings, and total sleep quality after 8 weeks of practice. Moreover, research from the Harvard School of Medicine shows that the ancient practice can help relieve chronic pain, a common comorbid condition among older adults with insomnia.
Meanwhile, a systematic review from the Psychoneuroendocrinology journal indicates that adults who participate in the ancient practice regularly experience improvements in their sleep patterns. This was attributed to yoga’s ability to lower levels of cortisol, the body’s primary stress hormone. By engaging in yoga, older adults can activate the parasympathetic nervous system, which helps the body to relax and enter a state conducive to sleep.
How older adults can start practicing yoga
For older adults interested in incorporating yoga into their routine, it is important to start slowly to avoid injury and ensure maximum benefits. Here are some tips for getting started:
Begin with gentle classes
It’s essential to start with beginner-friendly yoga classes or sessions specifically designed for older adults. Many yoga studios and online platforms offer classes that focus on slow, gentle movements, stretching, and breathing exercises. For example, the AARP has free yoga lessons for beginners in their 50s and 60s taught by certified yoga instructor Lorrie Lynch. In a short 5-minute session, she covers some basic poses while explaining how each pose benefits the mind, body, and spirit.
Create a relaxing bedtime routine
Integrating yoga into a calming pre-sleep routine can be highly effective. Gentle yoga poses like child’s pose, legs up the wall, or corpse pose (savasana) can signal to the body that it’s time to wind down for sleep. You can combine this with pranayama or controlled breathing. Learning to breathe deeply calms the nervous system and prepares the body for rest. Even a few minutes of conscious breathing before bed can make a difference.
Consult with a healthcare provider
Before starting any new physical activity, it’s always wise to consult with your doctor, especially if you have any pre-existing health conditions. They can offer guidance on what types of yoga poses are most appropriate and safe, allowing you to harness yoga’s benefits without putting your body at risk.
This article was written for WHN by RUTH ANN JOHN, a freelance writer who enjoys writing about health, wellness, and sustainability. When she’s not typing away at her keyboard, you can find her completing an oil painting or doing DIY projects.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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References/Sources/Materials provided by:
https://www.ccjm.org/content/92/1/43
https://worldhealth.net/news/insomnia-midlife-may-manifest-cognitive-problems-retirement-age/
https://daydreaminginparadise.com/5-reasons-why-you-should-start-doing-yoga-today/
https://www.sciencedirect.com/science/article/pii/S0306453022001846
https://www.aarp.org/videos/health/fitness/5376433851001
https://worldhealth.net/news/yoga-nidra-may-improve-sleep-and-memory/
https://worldhealth.net/news/serenity-yoga-aging-and-overall-health/
