The Ultimate Nighttime Ritual for Restful Sleep

Struggling to fall asleep or wake up feeling unrested? You're not alone. Millions of people battle insomnia, restless nights, and racing thoughts. The good news? Yoga offers a natural, effective solution. This ancient practice isn't just about flexibility — it's a powerful tool for calming the mind and preparing the body for deep, restorative sleep.

Why Yoga Helps You Sleep Better

Yoga activates the parasympathetic nervous system — your body's "rest and digest" mode — which helps:

• Reduce stress and anxiety

• Lower cortisol levels

• Relax tense muscles

• Slow down racing thoughts

• Improve sleep quality and duration

Unlike sleep aids, yoga works holistically, addressing both physical tension and mental unrest.

Best Yoga Poses for Sleep and Relaxation

The following poses are great to do just before you hit the hay. You don’t even need a mat for these. Do them in bed!

1. Child’s Pose (Balasana)

• Calms the nervous system

• Encourages deep breathing

• Relieves tension in the back and shoulders

2. Legs-Up-the-Wall (Viparita Karani)

• Reduces swelling in the legs

• Improves circulation

• Eases symptoms of insomnia

3. Reclined Butterfly Pose (Supta Baddha Konasana)

• Opens the hips

• Promotes emotional release

• Supports relaxation

4. Seated Forward Bend (Paschimottanasana)

• Stretches the spine and hamstrings

• Soothes the mind

• Encourages introspection

→ this one might be better to do on the floor, or with a bunch of pillows underneath your sitbones. 

5. Corpse Pose (Savasana)

• Final resting pose

• Integrates the benefits of your practice

• Signals the body to sleep

Breathing Techniques to Enhance Relaxation

Pairing breathwork with gentle movement amplifies the calming effects. Slow down your thinking mind by observing the effects (sensations) of a breathing technique. Move your awareness from mind to body. 

• Box Breathing: Inhale, hold, exhale, hold — each for 4 counts

• Bhramari (Bee Breath): Hum while exhaling to soothe the mind

• Yogic Belly Breathing: Deep diaphragmatic breaths to slow the heart rate

How to Create a Bedtime Yoga Routine

• Practice 30–60 minutes before sleep

• Use dim lighting or candles

• Avoid stimulating poses like backbends or inversions

• Play a relaxing play list. Make it a ritual and your body will start to recognize the pattern: it’s sleepy time now!

• Stay consistent — your body will begin to associate yoga with sleep

Have you heard of Yoga Nidra? 

You can find guided Yoga Nidra sessions on apps like Spotify, Youtube & iInsight Timer. Yoga Nidra is a guided meditation technique (also called Yogic Sleep) that leads you into a state of deep relaxation between wakefulness and sleep. The goal isn’t actually to fall asleep, but often this happens.

• Reduces stress

• alleviates pain

• Minimizes anxiety

• Relieve insomnia symptoms