Yoga As A Holistic Intervention For Improving Sleep And Mental Health: Evidence-Based Review

Abstract

Sleep disturbance and mental health conditions like stress, anxiety, and depression are very common and frequently co-occurring conditions that have an impact on general wellbeing and quality of life. Yoga, a mind-body practice that incorporates meditation, breathing exercises (pranayama), and physical postures (asana), is being investigated more and more as a non-pharmacological sleep and mental health aid. The purpose of this study is to compile the most recent data on the effects of yoga on psychological health and sleep quality from systematic reviews and randomized controlled trials (RCTs). Up until November 2025, searches were performed using terms associated with yoga, sleep, and mental health in PubMed, Embase, the Cochrane Library, and PsycINFO. Most studies show that yoga therapies significantly enhance subjective sleep quality (measured by PSQI and ISI) and reduce feelings of anxiety and depression, especially in women, older persons, and clinical populations. Reduced physiological arousal, autonomic nervous system modulation, lower cortisol levels, and improved mindfulness and relaxation are some of the suggested explanations. All things considered, yoga seems to be a secure and helpful supplemental treatment for enhancing sleep and mental health results. To prove long-term effectiveness, however, additional thorough studies using standardized procedures and objective sleep measurements are required.