North Atlantic Books Yoga for Sleep: The Art and Science of Sleeping Well

In Yoga for Better Sleep: Ancient Wisdom Meets Modern Science, Mark Stephens gives some great information and some excellent advice! He starts his book by telling about what a good night’s sleep is and why it is important. He also talks about the stages that we go through as we sleep. Then, he goes on to describe the various sleep disorders that people may complain about. Finally, he suggests some hows and whys of how to accomplish effective and satisfying sleep. He presents yoga postures and breathing techniques that are, indeed, effective. He even modifies the asanas for those who cannot perform due to old age, restrictions, or poor balance. He concludes by discussing how sleep patterns change throughout our lives.This is an informative and very interesting book. If the reader followed his advice, there would be an improvement in the quality of sleep.I was given a copy of this book in exchange for an unbiased review.

I took a quiet yoga class a couple of years ago that was awesome (I fell asleep in the class twice!) but I had gotten away from the poses. This book had me getting out my set of bolsters and my blankets and having another go. I usually take some CBD/THC tincture to help me sleep and to also stop migraine's (works great) but I like to do other natural things with my body that lend to being peaceful while asleep vs. just zonked out. Enter this yoga book. The explanations are done very well with enough information and theory you can select what works for you. I love that the author represents all sorts of people through real life photo's in the book - that made it a 5 star read. Highly recommended!

I didn’t think that this book addressed the integration of yoga and sleep. It gives an overview of sleep science and it gives an overview of traditional yogic concepts, but there is little that ties the two together. This book offers guidance on yoga postures and meditations, but so many other books offer that too.Rather than Yoga For Better Sleep, I would highly recommend that anyone interested in yoga and its many benefits read Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, by Daniel Goleman and Richard J. Davidson. Altered Traits covers sleep in some detail, as well as other physical and psychological, as well as spiritual, benefits of meditation and yoga. I found it to be much more informative than this book. Altered Traits is co-written by Daniel Goleman, Ph.D, a founder of the concept of emotional intelligence, who spent time in India as a Harvard grad student. Dr. Goleman has been a visiting professor at Harvard and received awards from the American Psychological Association for his journalism.But that’s JustMe.

This book held particular interest for me, as I am both a clinical psychologist and a yoga instructor. Author Mark Stephens is a well-known yoga instructor who has written several prior books geared towards yoga teachers. In contrast, YOGA FOR BETTER SLEEP is a much shorter read (233pp without the appendices and other references) and appears to be more geared to the average person struggling with sleep, including yoga novices.Still, this small book is substantial and well-researched. In the first part, Stephen lays out an overview of sleep science and sleep disorders, connecting this information to classical yogic philosophy. He continues with a discussion of other approaches to sleep, including medications. (With respect to prescription medication, although Stephens concedes that it can sometimes be necessary, he also emphasizes over and over in the book that medication is NOT the best strategy, noting an array of downsides.) Stephens seems to have a sense of humor, as in his introduction, he suggests that the reader may feel free to skip Part 1 if not interested in this background information--or to use this information to put you to sleep!Part 2 is entitled "Yoga Sequences for Better Sleep." The name is a bit of a misnomer, as much of the information presented in this section is more yoga strategies than yoga sequences, including breathwork and meditation. Stephens starts by introducing a "Basic Yogic Sleep Sequence" that can be performed in 30-60 minutes. This sequence is designed for general stress and tension, and Stephens suggests incorporating it within two hours prior to bed. The sequence includes basic yogic breathing methods, a total of six yoga postures (all performed on the floor), and mindfulness-based meditation.In the remaining chapters, Stephens offers yogic sequences to address other specific types of sleep issues. The "Hyperarousal" sequence adds onto the basic one, with a total of 28 postures plus yoga nidra, also designed to be performed just prior to bedtime. Stephens provides excellent instructions for both the postures, which are accompanied by small black-and-white photo illustrations, as well as the yoga nidra progressive relaxation sequence, but I think this sequence would be more awkward to follow from a book (especially given that the yoga nidra script is 8 pages long!). The "Yoga Sequence for Depression or Lethargy" is designed for earlier in the day--morning or early afternoon--to promote daytime energy while promoting nighttime sleep. This sequence includes more active yoga poses, mostly standing, as well as more stimulating breathing techniques. I was surprised by the inclusion of handstand in this sequence--unfortunately, those who are new to yoga and who are depressed are very likely to find this intimidating. [Note: as a clinical psychologist, I also found Stephens' review of depressive disorders to be a bit off.]The last few chapters cover sleep throughout the life cycle. Chapter 7, "Better Sleep for Young and Old," does not include a yoga sequence. Rather, this chapter offers general strategies for approaching healthy sleep (e.g., creating bedtime rituals for kids, avoiding electronics in the bedroom for everyone), with a few more yoga-specific techniques thrown in, such as teaching children to calm themselves through breathing. Information for older adults is included as well: yoga strategies are provided for sleep apnea, a condition more common to older adults, and there is a chair yoga sequence for the elderly or others who may find the preceding practices to be less accessible. Stephens concludes his work with several appendices addressing a detailed classification of sleep disorders, sleep self-assessment, general tips for better sleep (also covered earlier in the book), tips for jet leg/shift work, and additional resources.Overall, I think this book has the potential to be a valuable tool for those struggling with sleep issues. The research regarding sleep is excellent and up-to-date, and the strategies offered, including the yoga techniques, are practical and useful tools. Stephens does often refer readers back to his prior books, and yet the link that he included to his web site for more sleep resources (p.251) turned up a "page not found" for me. I would mainly recommend this book to those open to yoga (and particularly with some prior yoga experience) who would like to learn how the rich and rewarding world of yoga can be applied to improved sleep.

I've taken a lot of yoga classes, and have reaped a lot of benefits; this book is great for beginners to begin a yoga habit for better sleep. Clear directions and illustations.