Yoga for Insomnia & Sleeplessness

Program Synopsis – Insomnia & Sleeplessness

Insomnia is a common sleep disorder in Singapore, with a local reported rate of 15.3%. A recent local study also found that 13.7% of older adults aged 60 and above, were reported to experience insomnia.

Singaporeans are amongst the most sleep deprived nation worldwide. In fact, Singapore is the 3rd most sleep-deprived of the 43 cities profiled in a report published recently. Only in Tokyo and Seoul the people sleep lesser.

Not sleeping enough and not sleeping well is not okay. Chronic sleep deprivation, whatever the reason, will significantly affect your health, work performance, safety, and general sense of well-being.

Some Causes of Insomnia

Insomnia and sleep disorders can have various causes and contributing factors. Here are some common causes and factors associated with these sleep problems:

Stress and Anxiety: Stressful life events, work-related pressures, relationship issues, or financial worries can lead to difficulty falling asleep or staying asleep. Anxiety disorders, such as generalized anxiety disorder or post-traumatic stress disorder (PTSD), can also disrupt sleep patterns.

Poor Sleep Habits: Irregular sleep schedules, inconsistent bedtime routines, excessive daytime napping, or engaging in stimulating activities close to bedtime (such as using electronic devices or consuming caffeine) can interfere with the body's natural sleep-wake cycle.

Medical Conditions: Certain medical conditions can contribute to sleep problems. Examples include chronic pain conditions like arthritis or fibromyalgia, respiratory disorders like sleep apnea, gastrointestinal disorders like acid reflux, hormonal imbalances, neurological conditions, and mental health disorders.

Medications and Substances: Certain medications, such as antidepressants, corticosteroids, or medications that affect the central nervous system, can disrupt sleep patterns. Additionally, substances like caffeine, nicotine, and alcohol can interfere with sleep quality and duration.

Environmental Factors: External factors in the sleep environment can impact sleep quality. These include excessive noise, uncomfortable room temperature, an uncomfortable mattress or pillow, or excessive light exposure.

Shift Work or Jet Lag: Irregular work schedules, particularly night shifts or rotating shifts, can disrupt the body's natural sleep-wake cycle. Traveling across different time zones can also lead to temporary sleep disturbances known as jet lag.

Sleep Disorders: Various sleep disorders can cause disruptions in sleep. Examples include sleep apnea, restless legs syndrome (RLS), narcolepsy, and parasomnias like sleepwalking or night terrors.

How We Help Our Clients

Our Program is based on certain yoga postures and routines with the aim of helping clients sleep better. Here are some ways in which yoga can contribute to healthy sleep:

Stress Reduction: Our Program incorporates relaxation techniques, such as deep breathing, meditation, and mindfulness. These practices can help activate the body's relaxation response, reducing stress levels and promoting a sense of calmness. By managing stress, clients can help alleviate one of the common causes of insomnia.

Physical Activity: Engaging in regular physical activity, including yoga, can promote better sleep. Our Program involves gentle movements, stretches, and poses that can help release tension in the body and promote relaxation. Physical activity through yoga can also help regulate the body's energy levels and promote a more restful sleep.

Mind-Body Connection: Our Program emphasizes the connection between the mind and body. Clients can develop a greater awareness of their thoughts, emotions, and physical sensations. This increased mind-body connection can help clients recognize and address any underlying psychological factors that may contribute to sleep disorders.

Relaxation Techniques: Our Program incorporates various relaxation techniques, such as progressive muscle relaxation and guided imagery. These techniques can help clients relax their bodies and minds, preparing them for a restful sleep.

Breath Awareness: Breath awareness is part of our Program. By practicing deep breathing exercises, clients can activate the body's relaxation response and calm the nervous system. This can help reduce anxiety and promote better sleep.

Establishing a Bedtime Routine: Incorporating our Program into a bedtime routine can signal to the body that it's time to wind down and prepare for sleep. Engaging in a gentle yoga practice before bed can help relax the body and mind, creating a conducive environment for sleep.

Who Should Sign Up for This Program?

Typically, clients who signed up for this Program fall into 2 categories.

  1. Clients who want to sleep better and longer, and
  2. Clients who are suffering from insomnia and looking for an alternative way to have restful sleep in their daily lives.

Duration of Program

Approximately 1 hour (60 minutes) per session.

  • Breathing and Joint Loosening Exercises (15 min),
  • Asanas (30 min), and 
  • Relaxation and Meditation (15 min) 

    Program Frequency

    Recommended 3 (Three) times a week with at least 1 (One) day of rest between sessions.

    Program Intensity

    Gentle and Easy

    Program Methodology

    All clients shall go through our initial assessment before start of our Program, this is then followed by our monthly assessment, and lastly, our final assessment at the end of our Program.

    Our Program is proprietary, and it is designed to run on a Systematic and Progressive manner. However, depending on the medical conditions and progress of clients, our Program allows modifications to be made without affecting the benefits to clients.

    Program Contents

    Our Program is aimed at helping clients prevent or manage insomnia caused by the following.

    1. Hyperarousal, and
    2. Chronic Stress, Anxiety, Depression, or Lethargy.

    Program Director

    A Certified Program Director shall be assigned to you once your purchase of this Program is confirmed. Our Program Director shall teach our proprietary Program on a step-by-step basis to our clients so that they could practice our Program at home for lasting results even after our Program has ended. It is a lifetime skillset that we are imparting to our clients for their health and wellness.

    Program Disclaimer

    We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

    Please Read Before Purchasing

    By purchasing this Program, you agree to our Terms and Conditions and Release of Liability in all its entirety.


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