Sleep is essential for health, but many people struggle with falling asleep or staying asleep. Stress, screen time, and daily worries can make it hard to relax.
Yoga is a natural solution. It calms the nervous system, releases tension, and prepares the body for restful sleep. In this guide, you’ll learn the best yoga poses, breathing exercises, and nighttime habits to improve sleep quality.
1. How Yoga Helps with Sleep
Yoga is more than just stretching. It affects the body and mind in ways that promote better sleep:
- Reduces stress and anxiety – Slow breathing and movement calm the nervous system.
- Releases muscle tension – Gentle poses relax tight muscles from daily activities.
- Regulates the nervous system – Yoga lowers cortisol (stress hormone) and increases melatonin (sleep hormone).
- Improves breathing – Deep breathing slows the heart rate and signals relaxation.
- Encourages mindfulness – Yoga helps clear the mind, reducing racing thoughts at night.
Even 10–15 minutes of yoga before bed can help you fall asleep faster and sleep more deeply.
2. Best Yoga Poses for Sleep
The following poses focus on relaxation and stress relief. Practice them slowly and gently, holding each pose for 1–3 minutes.
1. Child’s Pose (Balasana)
Calms the nervous system and stretches the back.
How to do it:
- Sit on your heels, knees wide apart.
- Stretch your arms forward, resting your forehead on the mat.
- Breathe deeply, relaxing your shoulders.
Tip: Place a pillow under your chest for extra comfort.
2. Legs Up the Wall (Viparita Karani)
Improves circulation and reduces stress.
How to do it:
- Sit close to a wall and swing your legs up.
- Rest your back on the floor, arms relaxed.
- Close your eyes and breathe deeply.
Tip: Place a folded blanket under your lower back for support.
3. Reclining Butterfly Pose (Supta Baddha Konasana)
Opens the hips and promotes deep relaxation.
How to do it:
- Lie on your back, bringing the soles of your feet together.
- Let your knees drop open.
- Rest your hands on your belly or chest.
Tip: Use cushions under your knees if you feel tension.
4. Seated Forward Fold (Paschimottanasana)
Stretches the spine and calms the mind.
How to do it:
- Sit with legs extended forward.
- Reach for your feet while keeping your back straight.
- Relax your head and breathe deeply.
Tip: Don’t force the stretch—let gravity do the work.
5. Supine Twist (Supta Matsyendrasana)
Releases tension in the back and improves spinal flexibility.
How to do it:
- Lie on your back, bending your knees.
- Drop your knees to one side while keeping shoulders on the floor.
- Hold and repeat on the other side.
Tip: Gently turn your head to the opposite direction for a deeper stretch.
6. Corpse Pose (Savasana)
The final pose for full-body relaxation.
How to do it:
- Lie flat on your back with arms by your sides.
- Close your eyes and focus on your breath.
- Stay in this position for 5–10 minutes.
Tip: Use a weighted blanket for extra comfort.
3. Breathing Techniques for Better Sleep
Breathing exercises, or pranayama, help slow the mind and body. Here are two simple techniques to try before bed:
1. 4-7-8 Breathing
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale for 8 seconds
- Repeat 5 times
This technique activates the parasympathetic nervous system, helping you relax.
2. Alternate Nostril Breathing (Nadi Shodhana)
- Close your right nostril and inhale through the left.
- Close the left nostril and exhale through the right.
- Repeat for 2–3 minutes.
This balances energy and calms the mind.
4. Creating a Nighttime Yoga Routine
A consistent bedtime routine improves sleep quality. Try this 20-minute sequence before bed:
- Gentle Stretching (5 minutes) – Forward folds, seated twists.
- Relaxing Poses (10 minutes) – Child’s Pose, Legs Up the Wall.
- Breathing Exercises (5 minutes) – 4-7-8 breathing or Alternate Nostril Breathing.
- Savasana (Final Relaxation) – Lie still and let go of tension.
Doing this every night signals your body that it’s time to sleep.
5. Other Tips for Better Sleep
Yoga works best when combined with good sleep habits. Follow these tips for a deeper and more restful sleep:
1. Avoid Screens Before Bed
Blue light from phones and TVs disrupts melatonin production. Try reading a book instead.
2. Keep Your Bedroom Cool and Dark
A temperature of 18–22°C (64–72°F) helps the body relax. Use blackout curtains or an eye mask if needed.
3. Reduce Caffeine and Sugar in the Evening
Caffeine stays in the body for hours. Switch to herbal tea like chamomile or lavender before bed.
4. Stick to a Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This regulates your internal clock.
5. Create a Relaxing Atmosphere
- Use lavender essential oil to promote relaxation.
- Play calm music or nature sounds.
- Practice gratitude or journal about your day before bed.
6. How Long Until You See Results?
If you practice yoga for sleep consistently, you may notice changes within a few days to a week:
– Falling asleep faster
– Fewer nighttime awakenings
– Feeling more refreshed in the morning
The key is to stay consistent and combine yoga with other healthy sleep habits.
How Evening Yoga Helped Me Let Go of Restless Nights
For years, I struggled with sleep. I wasn’t dealing with insomnia exactly, but my mind would race the moment I got into bed. I’d replay conversations, think about tomorrow’s to-do list, or worry about things completely out of my control. I tried cutting caffeine, using white noise, even sleeping apps—but nothing created a lasting change.
That’s when I came across the idea of a gentle yoga routine before bed. At first, I was skeptical. I didn’t see how a few stretches could quiet the mental noise I was used to. But I told myself I’d try it for one week—just ten minutes a night.
The difference was subtle at first. I noticed I was breathing more slowly as I moved through the poses. My body started releasing tension I hadn’t realized I was carrying all day. And maybe the most surprising part? My thoughts began to slow down too. I wasn’t pushing them away—I was just giving them less space.
Now, evening yoga has become my favorite part of the day. It signals to my body that it’s time to rest, and to my mind that it’s safe to let go. I may still have busy days and stressful moments, but I no longer carry them into my nights.
Final Thoughts
Yoga is a natural and effective way to improve sleep. By practicing relaxing poses, breathing exercises, and good nighttime habits, you can create the perfect environment for deep rest.
Try this routine tonight, and wake up feeling refreshed and energized!