A few weeks ago, I went to bed close to 2 am after completing a yoga programme. Dinner had been late, and I did not get home until well past midnight. My alarm went off at 5:30 am, and within minutes, I was teaching a 90-minute yoga session. The rest of the day unfolded with meditation, household chores, my dental practice and an evening engagement.
Years ago, such a schedule would have left me exhausted. Today, it does not—not because I need less sleep, but because I have learned how to rest.
Ironically, I now meet people who have the opposite complaint. They tell me, “Doctor, I am exhausted, but I just can’t sleep.”
So I ask a simple question: What exactly is tired?
Almost everyone replies, “My mind.” Hardly anyone says, “My body.”
That distinction, I believe, explains much of what we are experiencing with sleep today.
Why Are We Tired but Unable to Sleep?
Over the past few years, our lives have changed dramatically. We sit for hours and spend much of the day in front of screens. Even for short distances, we are more likely to drive than walk. Our bodies hardly move, while our minds rarely stop.
We answer emails, attend meetings, scroll through social media and carry unfinished conversations into bed. Mental fatigue has become common, while physical exertion has reduced.
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From a yogic perspective, restful sleep is supported by a balance between physical activity and mental calm. When the body remains inactive and the mind continues to be stimulated, winding down at night can become difficult—even when we feel exhausted.
Sleep does not begin when we turn off the lights. It begins with how we end the day.
How Sleep Hygiene Can Help You Wind Down
I encourage people to create a gentle transition into the night rather than expecting the mind to switch off instantly.
A few simple habits can help:
- Eat a light dinner and, where possible, avoid eating too close to bedtime.
- Take a short, gentle walk after dinner if it feels comfortable.
- Dim the lights as bedtime approaches.
- Put away phones and other screens before going to bed.
- Try to maintain a consistent sleep and wake-up schedule.
- Give yourself time to unwind instead of carrying work directly into bed.
These habits form part of what is commonly known as sleep hygiene. Just as an aircraft does not land the moment it begins its descent, the mind also needs time to slow down.
Balancing Action and Rest Through Yogic Wisdom
Gurudev Sri Sri Ravi Shankar often speaks about balancing pravritti, or action and engagement with the world, with nivritti, or turning inward and resting.
Explaining the attitude of nivritti, Gurudev says:
“There are two attitudes that we have to pay attention to. One is, when we go inward, we say, ‘Everything is okay; anyway, not a blade of grass moves without Divine intervention. God has kept us like this, so let it be.’ This is the attitude you must have when you have to go inward (Nivritti).”
On pravritti, or engaging with work and action, he says:
“When you have to come out and work (Pravritti), then seek perfection in even small details. Whenever you see imperfection, you have to pay attention to how you can correct it. Find out ways to improve on all the things. So while acting, see where you can bring improvement and what you can change. When you retire into meditation, say that everything is perfect; only then can you go inwards.”
Modern life celebrates pravritti but often neglects nivritti. Even after work ends, our minds remain stimulated by phones, television and endless notifications. The body lies down, but the mind keeps working.
Learning to shift from activity to rest is an important part of preparing for sleep.
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Letting Go: The Yogic Principle of Vairagya
Another yogic principle that can help us unwind is vairagya, or the ability to let go.
We carry worries, ambitions and unfinished tasks into bed, then expect the mind to become quiet instantly. It rarely does.
Letting go does not mean ignoring responsibilities. It means recognising that bedtime is not the time to solve every problem or replay every conversation. We can return to those concerns the next day, when we are better rested.
A simple practice is to pause before bed, acknowledge what is on your mind and consciously give yourself permission to set it aside for the night.
How Meditation Can Support Restful Sleep
Yoga has also transformed my understanding of the relationship between sleep and meditation.
Gurudev explains that in deep sleep, we naturally drop our tadatmya—our identification with the body, our name, our roles and the identities we carry through the day. Meditation can lead us towards a similar sense of stillness, but with awareness.
Both experiences remind us that profound rest begins when we loosen our grip on the thoughts and identities that occupy our minds.
To help practitioners consciously release their identities and expectations before meditation, Gurudev offers three simple reminders:
“I am nothing. I want nothing. I do nothing.”
As we let go of expectations and mental activity, the mind may begin to settle.
Meditation is not merely a relaxation technique. It is a practice that trains attention to turn inward. Throughout the day, our awareness is constantly drawn outward—to conversations, responsibilities, screens and notifications. During meditation, we gently reverse that movement.
The breath may become calmer, the senses settle and thoughts can begin to lose their intensity. This can create a sense of rest that is often missing from our busy lives.
I notice the value of my own practice whenever I miss it. My mind feels heavier, and fatigue seems to accumulate more quickly.
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Simple Daily Movement to Help You Sleep Better
People often expect me to prescribe complex yogasanas (yoga postures) to tire the body. Instead, I begin with simple everyday habits.
Walk more. Take the stairs. Find opportunities to move throughout the day. If sitting cross-legged on the floor is comfortable and suitable for you, it can also be one way to incorporate movement and traditional habits into daily life.
Modern comforts have made life easier, but they have also reduced the natural movement that was once part of everyday living. Individually, these changes may seem small, but together they can contribute to a more sedentary lifestyle.
Regular physical activity supports overall health and may also help improve sleep. The key is consistency rather than exhausting yourself with intense exercise late at night.
Which Yogic Practices Can You Try Before Bed?
If someone asks me to recommend one yogic practice, I often suggest Surya Namaskar as a simple way to incorporate movement into the morning routine. Seven or eight rounds may be a manageable starting point for some healthy adults, depending on their fitness and physical condition.
For relaxation, gentle breathing practices such as Nadi Shodhana (alternate-nostril breathing), Bhramari (humming-bee breathing) or Ujjayi breathing may also help some people feel calmer.
These practices should be performed gently and comfortably. Anyone with a medical condition, breathing difficulty or other health concerns should seek guidance from a qualified instructor or healthcare professional before starting.
The aim is not to force sleep through exercise or breathing. It is to create conditions that allow the body and mind to settle.
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Sleep Is Something We Allow, Not Force
In my experience, peaceful sleep is not something we force; it is something we allow.
When the body has had adequate movement, the evening routine is calm, the breath is relaxed and the mind has learned to let go, sleep may come more naturally.
And when we wake after sufficient, restful sleep, we do not simply feel refreshed. We feel better prepared to live fully.
A note on persistent sleep difficulties: If trouble falling or staying asleep continues, affects your daily functioning or occurs frequently, consult a healthcare professional. Yoga and meditation may complement healthy sleep habits, but they are not a substitute for evaluating ongoing insomnia or other sleep disorders.
(This article is authored by Dr. Rohit Sabharwal. He is a relaxation expert, yoga teacher, wellness coach and corporate leadership trainer. He is an international faculty member of The Art of Living and a follower of spiritual leader Gurudev Sri Sri Ravi Shankar. He has trained thousands of people through breathing techniques, yoga, meditation and leadership programmes.)
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