Shineoria

Yoga is often praised for boosting energy, but many practitioners—especially beginners—find themselves unexpectedly drowsy after practice. If you’ve ever wondered, “Why does yoga make me sleepy?” this guide explains the science behind it and provides practical solutions to balance your energy.

Why Yoga Makes You Sleepy?

1. Activates the Parasympathetic Nervous System

Why It Makes You Sleepy:

• Yoga stimulates the parasympathetic nervous system (PNS), which controls rest, digestion, and recovery.
• Slow, deep breathing (like in Hatha or Yin Yoga) signals the brain to lower cortisol (stress hormone) and increase relaxation.
• Poses that trigger this:
  • Child’s Pose (Balasana) – Calms the mind
  • Legs-Up-the-Wall (Viparita Karani) – Reduces heart rate
  • Corpse Pose (Savasana) – Deep relaxation

How to Counteract Sleepiness:

✔ Shorten Savasana (2-3 minutes instead of 5-10).
✔ Add stimulating breaths (Kapalabhati or Bellows Breath).
✔ Choose energizing poses (Backbends like Cobra or Wheel Pose).

2. Releases Pent-Up Stress & Tension

Why It Makes You Sleepy:

• Chronic stress keeps the body in “fight-or-flight” mode, masking fatigue.
• Yoga releases muscle tension and mental stress, allowing real tiredness to surface.
• Common in:
  • Hip-openers (Pigeon Pose) – Emotional release
  • Forward Folds (Paschimottanasana) – Soothes the nervous system

How to Counteract Sleepiness:

✔ Journal after yoga to process emotional releases.
✔ Move gently post-practice (walking, light stretching).
✔ Hydrate well (dehydration worsens fatigue).

3. Lowers Blood Pressure & Heart Rate

Why It Makes You Sleepy:

• Gentle yoga (Restorative, Yin) slows the heart rate, mimicking pre-sleep relaxation.
• Blood pressure drops, increasing calmness (great for anxiety, but can cause drowsiness).

How to Counteract Sleepiness:

✔ Try Power Yoga or Vinyasa to keep heart rate up.
✔ End with cooling (not relaxing) breaths (Sheetali Pranayama).
✔ Splash face with cold water post-session.

4. Dehydration or Low Blood Sugar

Why It Makes You Sleepy:

• Yoga detoxifies via sweat, and dehydration = fatigue.
• Practicing on an empty stomach can cause blood sugar crashes.

How to Counteract Sleepiness:

✔ Drink electrolytes (coconut water, lemon water).
✔ Eat a light snack (banana, nuts) 30 mins before yoga.
✔ Avoid hot yoga if prone to dizziness.

5. Deep Breathing (Prānāyāma) Increases Relaxation

Why It Makes You Sleepy:

• Slow breaths (Nadi Shodhana, Bhramari) activate the vagus nerve, lowering stress.
• Over-breathing (hyperventilation) in intense pranayama can cause lightheadedness.

How to Counteract Sleepiness:

✔ Balance calming breaths with energizing ones (Kapalabhati).
✔ Practice breathwork seated (not lying down).

6. Time of Day Matters

Why It Makes You Sleepy:

• Evening yoga naturally aligns with circadian rhythm (preparing for sleep).
• Morning yoga can feel energizing—unless it’s too slow.

How to Adjust:

✔ AM Routine: Dynamic flows (Sun Salutations).
✔ PM Routine: Yin Yoga for better sleep.

FAQ

1. Is it normal to feel sleepy after yoga?

Yes! Especially if you:

• Did a slow, relaxing style (Yin, Hatha)
• Were sleep-deprived before practice
• Released deep tension

2. Why do I feel tired after yoga but energized after gym workouts?

• Gym workouts spike adrenaline (stimulating).
• Yoga reduces cortisol (calming).

3. How can I do yoga in the morning without feeling sleepy?

• Avoid long Savasana (keep it under 3 mins).
• Include backbends & twists (energizing).
• End with Kapalabhati breath (30 seconds).

4. Can yoga help with insomnia?

Absolutely! Try:

• Evening Yin Yoga
• Legs-Up-the-Wall Pose
• 4-7-8 Breathing before bed

5. Should I stop yoga if it always makes me tired?

No—adjust your routine!

• Swap to morning Power Yoga.
• Eat a protein-rich snack post-session.
• Check for dehydration or low iron.