Yoga for Sleep: Bedtime Routine & Best Poses

If you're reading this at 2am with a racing mind, yoga might be exactly what you need. Research shows that a regular yoga practice improves sleep quality, reduces the time it takes to fall asleep, and increases total sleep duration — without the side effects or dependency of sleep medication.

But not all yoga helps sleep. A vigorous vinyasa flow at 10pm will keep you up, not calm you down. The key is choosing the right practices at the right time. Here's what works.

Why Yoga Helps Sleep

• Activates the parasympathetic nervous system — forward folds, inversions, and slow breathing shift your body from "fight or flight" to "rest and digest."
• Reduces cortisol — research shows yoga lowers cortisol (stress hormone) levels, which peak in the evening for insomniacs.
• Releases physical tension — the body stores stress in the hips, shoulders, and jaw. Yoga releases these holding patterns.
• Quiets the mind — focusing on breath and sensation interrupts the racing thoughts that prevent sleep.
• Regulates the nervous system — regular practice improves HRV (heart rate variability), a key marker of sleep readiness.

20-Minute Bedtime Yoga Routine

Do this sequence in bed or on a mat beside your bed, 30-60 minutes before sleep. Keep the lights dim. No screens after you start.

1. Seated Breathing (2 min) — Cross-legged, eyes closed. 4-count inhale, 8-count exhale. 8 rounds.
2. Seated Forward Fold (3 min) — Legs extended, fold gently forward. Rest your head on a pillow if needed.
3. Reclined Butterfly (3 min) — Lie back, soles of feet together, knees open. Bolster or pillows under knees.
4. Supine Twist (each side) (3 min) — Knees to one side, arms spread. 90 seconds each side.
5. Legs Up the Wall (5 min) — The single best yoga pose for sleep. Lie on your back with legs resting up against the wall. Close your eyes.
6. Supported Child's Pose (2 min) — Bolster or pillow between your legs, fold forward and rest.
7. Savasana (2 min) — Final relaxation. If you fall asleep here, perfect.

8 Best Yoga Poses for Sleep

1. Legs Up the Wall (Viparita Karani)

The gold standard sleep pose. Lie on your back with legs resting vertically against a wall. Drains lymphatic fluid from the legs, calms the nervous system, and induces a deeply relaxed state. Stay 5-15 minutes.

2. Reclined Butterfly (Supta Baddha Konasana)

Lie on your back, soles of feet together, knees open. Opens the hips and groin — areas where stress accumulates. Place pillows under your knees if the stretch is too intense.

3. Seated Forward Fold (Paschimottanasana)

Forward folds are naturally calming — they compress the abdomen and stimulate the vagus nerve. Fold gently; the stretch should feel soothing, not intense.

4. Supine Twist (Supta Matsyendrasana)

Lying on your back, drop both knees to one side. Releases tension in the lower back and spine. Deeply relaxing when held for 1-2 minutes per side.

5. Happy Baby (Ananda Balasana)

Lie on your back, grab the outer edges of your feet, knees wide toward armpits. Gently rock side to side. Releases the lower back and hips with childlike ease.

6. Child's Pose (Balasana)

Kneel, fold forward, arms extended or beside your body. Resting the forehead on the mat stimulates the "third eye" point, which activates calming reflexes. Use a pillow for support.

7. Standing Forward Fold (Uttanasana)

Stand, fold forward, let your head hang heavy. Grab opposite elbows and sway gently. The inversion brings blood to the brain and induces calm. 1-2 minutes.

8. Corpse Pose (Savasana)

The final pose. Lie flat, palms up, eyes closed. Let everything release. If you add a yoga nidra recording here, you'll likely fall asleep within minutes.

Yoga Nidra for Sleep

Yoga nidra ("yogic sleep") is the most powerful yoga-based sleep technique. It's a guided relaxation practice done lying in Savasana that systematically takes you through stages of deep relaxation, often inducing sleep before the recording ends.

Research shows yoga nidra reduces insomnia severity by 40-50% and reduces the time to fall asleep to under 10 minutes for regular practitioners. It's particularly effective for people whose insomnia is driven by an overactive mind.

The best yoga nidra for sleep is available on Calm (Sleep Stories + yoga nidra), Insight Timer (free), and Alo Moves.

When NOT to Do Yoga Before Bed

• Avoid vigorous vinyasa or power yoga within 2 hours of bedtime — it raises heart rate and body temperature
• Avoid intense backbends (wheel, camel) — these are energising, not calming
• Avoid hot yoga in the evening — elevated body temperature interferes with sleep onset
• Avoid handstands/arm balances — too stimulating for the nervous system before bed

Best styles for sleep: Restorative yoga, yin yoga, and gentle Hatha.

Best Apps for Bedtime Yoga

FAQs

How long before bed should I do yoga?

30-60 minutes before you want to sleep. Gentle poses can be done in bed immediately before sleep. The routine above transitions naturally into sleep.

Can I do yoga in bed?

Yes — most of the sleep poses (reclined butterfly, supine twist, legs up the wall, savasana) work in bed. A softer surface is fine for restorative poses.

How quickly will yoga improve my sleep?

Many people notice improvement after the first session. Research shows consistent benefits after 2-4 weeks of regular practice. The bedtime routine works cumulatively — your body learns to associate the sequence with sleep.

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