Good Sleep: Yoga’s Role in Beating Insomnia
practice yoga to help you sleep better
At Flow Yoga Center in Washington, DC, we’re here to help you sleep longer, fall asleep faster, and wake up feeling restored. ;)
Why So Many of Us in DC Are Tossing and Turning
If you’ve ever typed how to fall asleep faster or natural remedies for insomnia into your phone at 2 a.m., you’re not alone. The American Academy of Sleep Medicine says 30–35% of adults deal with insomnia symptoms each year, and the CDC reports more than 17% of us can’t seem to stay asleep most nights.
In a city like DC, it’s no surprise. Long days at the office, late-night events, and the fast pace of city life can leave your mind buzzing long after you’ve closed your laptop or stepped off the Metro.
The good news? A new study shows one of the most effective, natural solutions might be waiting for you right here at Flow.
The Study: Yoga Tops the Charts for Better Sleep
A 2025 systematic review in BMJ Evidence-Based Medicine looked at 22 randomized controlled trials and more than 1,300 participants with insomnia. Researchers compared 13 interventions, from therapy and lifestyle changes to seven types of exercise.
The results were clear: yoga and tai chi were the top performers.
Yoga increased total sleep time by up to two hours 💤
Tai Chi increased total sleep time by about 50 minutes
Walking and jogging helped reduce insomnia severity, but not as much as yoga
Dr. Jennifer Gourdin, a sports medicine physician with Kaiser Permanente in Silver Spring, MD, explained it simply:
“The two forms of exercise they mentioned that gave the most increased sleep time were yoga and tai chi. Both involve gentle movement with mindful breathing.”
Why Yoga Works (and Why We See It Every Day at Flow)
Here in our Logan Circle studios, we hear it all the time — “I’m finally sleeping better.” Just a few classes a week can make a big difference, and we’ve seen so many students go from tossing and turning to feeling completely restored. The best part? Science says it works.
Yoga can help with insomnia by:
Lowering stress hormones like cortisol
Activating your parasympathetic nervous system (your “rest and digest” mode)
Loosening tension that makes it hard to get comfortable in bed
Training your mind to shift away from racing thoughts
Unlike high-intensity workouts, yoga offers gentle, restorative options that prepare you for deep, long-lasting rest.
Our Favorite Sleep-Friendly Classes in DC
If you want to see what the research is talking about, try these Flow classes designed to help you sleep better:
Restorative/Yin Yoga with Crystal Bowl Sound Bath – Deep relaxation that melts away tension.
Feel-Good Vinyasa – Smooth, steady movement to reset your body and mind.
Slow Flow & Meditation – Gentle poses and mindfulness for a calm, grounded evening.
Each class is beginner-friendly and led by our amazing instructors who know how to help you let go of the day and prepare for deep rest.
When you sleep well, everything in your day feels better. Flow Yoga Center can help you get there. Whether you are brand-new to yoga or already an experienced practitioner, we’ll help you create a practice that supports better sleep, more energy, and a calmer mind.
📅 Check our schedule and book your first class today: flowyogacenter.com/schedule
