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Sleep Health

Yoga for Better Sleep 2025: Bedtime Routines That Work

Transform your rest with yoga for better sleep. Learn relaxing bedtime sequences proven to improve sleep quality and duration according to sleep science research.

15-20 minutes
Beginner
10 Poses
yoga for better sleep woman in relaxing restorative pose before bed

Understanding This Practice

There's nothing quite like the frustration of lying in bed, exhausted but unable to sleep. I spent years struggling with insomnia, trying every remedy imaginable. Some nights I'd stare at the ceiling for hours, my mind racing despite my body's exhaustion. When I discovered yoga's potential for sleep, I was skeptical. How could gentle stretching possibly help when nothing else had worked? But research from the National Sleep Foundation found that yoga improves sleep quality through multiple mechanisms: reducing stress hormones, activating the parasympathetic nervous system, and preparing the body for rest. Our bedtime yoga sequence has transformed my relationship with sleep, and I'm confident it can help you too.

Key Benefits

Faster sleep onset
Longer sleep duration
Better sleep quality

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • None - gentle practice

Recommended Yoga Poses

legs up the wall pose yoga for better sleep insomnia relief

1.Legs Up the Wall

Viparita Karani

The ultimate relaxation pose for sleep preparation. This restorative inversion calms the nervous system while reducing fatigue and gently stretching the back of your body.

How to practice:

  1. Sit with one side near a wall
  2. Swing legs up as you lower back
  3. Move hips close to wall or at comfortable distance
  4. Close eyes and relax completely
  5. Stay for 5-15 minutes
  6. Focus on slow, deep breathing

Benefits:

Promotes deep relaxationReduces insomniaRelieves tired legs and feetCalms nervous system
reclined butterfly pose for better sleep relaxation

2.Reclined Butterfly

Supta Baddha Konasana

This gentle hip opener releases tension stored in the hips while opening the chest for deeper breathing. The supported version promotes complete relaxation.

How to practice:

  1. Lie on back with knees bent
  2. Bring soles of feet together, let knees fall open
  3. Place pillows or bolster under each knee for support
  4. One hand on heart, one on belly
  5. Close eyes, breathe deeply
  6. Stay for 3-5 minutes

Benefits:

Opens hips gentlyCalms nervous systemReduces anxietyImproves breathing
child pose balasana yoga for better sleep

3.Child's Pose

Balasana

Child's pose naturally turns us inward, creating a sense of safety and containment that's perfect for preparing the mind for sleep.

How to practice:

  1. Kneel on the floor with big toes touching
  2. Sit back on your heels
  3. Fold forward, resting forehead on mat or pillow
  4. Extend arms forward or by sides
  5. Close eyes, focus on breath
  6. Hold for 2-3 minutes

Benefits:

Calms the brain and nervous systemRelieves stressGently stretches backPromotes feelings of safety
supine spinal twist yoga for better sleep

4.Supine Spinal Twist

Supta Matsyendrasana

Gentle twists release tension in the spine and help the body transition from the alertness of the day to a state of rest.

How to practice:

  1. Lie on back with arms extended in T position
  2. Draw knees toward chest
  3. Lower both knees gently to one side
  4. Use pillows under knees if needed
  5. Keep both shoulders on the floor
  6. Hold for 1-2 minutes each side

Benefits:

Releases spinal tensionCalms nervous systemAids digestionPrepares body for rest
happy baby pose yoga for better sleep

5.Happy Baby

Ananda Balasana

This playful pose releases tension in the lower back and hips, areas where we often accumulate stress throughout the day.

How to practice:

  1. Lie on back
  2. Draw knees toward chest
  3. Hold onto outer edges of feet or use strap
  4. Open knees wider than torso
  5. Draw knees toward armpits
  6. Gently rock side to side
  7. Hold for 1-2 minutes

Benefits:

Releases lower back tensionOpens hipsCalms the mindRelieves fatigue
corpse pose savasana yoga for better sleep

6.Corpse Pose with Body Scan

Savasana

The practice of deep relaxation that prepares you for sleep. The body scan helps release tension you might not even know you're holding.

How to practice:

  1. Lie on back with legs extended
  2. Let arms rest at sides, palms facing up
  3. Close your eyes
  4. Systematically relax body from head to toe
  5. Let go of all effort
  6. Stay for 5-10 minutes or until you drift off

Benefits:

Integrates practicePromotes deep restCalms the mindTransitions to sleep
standing forward fold uttanasana yoga for sleep

7.Standing Forward Fold

Uttanasana

This calming forward fold quiets the mind while releasing tension in the back body. The inversion effect naturally encourages relaxation.

How to practice:

  1. Stand with feet hip-width apart
  2. Bend knees generously
  3. Fold forward from hips, not waist
  4. Let head hang below heart
  5. Release tension in neck and shoulders
  6. Hold for 1-2 minutes

Benefits:

Calms the brainRelieves stressStretches back and hamstringsEncourages introspection
reclined bound angle with bolster yoga for sleep

8.Reclined Bound Angle

Supta Baddha Konasana with Bolster

This deeply restorative version of reclined butterfly uses more props for maximum support and relaxation.

How to practice:

  1. Place bolster lengthwise behind you
  2. Sit with your sacrum at one end
  3. Lower back onto bolster
  4. Bring soles of feet together, knees supported
  5. Place sandbag or rolled blanket on hips
  6. Cover with blanket
  7. Rest for 5-10 minutes

Benefits:

Deeply restorativeOpens chest and hipsCalms nervous systemReduces insomnia
seated forward fold paschimottanasana for sleep

9.Seated Forward Fold

Paschimottanasana

This calming forward fold turns your attention inward, quieting the mind while stretching the entire back body.

How to practice:

  1. Sit with legs extended
  2. Bend knees as needed
  3. Inhale to lengthen spine
  4. Exhale to fold forward over legs
  5. Let head hang below heart
  6. Relax completely
  7. Hold for 2-3 minutes

Benefits:

Calms the brainRelieves stress and mild depressionStretches spine and hamstringsPromotes introspection
neck release yoga for better sleep

10.Nighttime Neck Release

Greeva Sthiti

Simple neck releases that can be done in bed to release tension and prepare for sleep.

How to practice:

  1. Lie on back or sit comfortably
  2. Slowly drop right ear toward right shoulder
  3. Use gentle hand pressure to deepen slightly
  4. Hold for 5-10 breaths
  5. Slowly return to center
  6. Repeat on other side
  7. Add gentle neck circles

Benefits:

Releases neck tensionCalms the mindPrepares for sleepCan be done in bed

What Science Says

The scientific evidence supporting yoga for better sleep is compelling. A 2020 study from the National Sleep Foundation examined over 1,000 adults who practiced yoga regularly. Researchers found that yoga practitioners reported significantly better sleep quality, faster sleep onset, and longer sleep duration compared to non-practitioners. The study noted that yoga's stress-reducing effects were a key factor in sleep improvement. Another important study published in the Journal of Sleep Research in 2019 followed 90 people with insomnia. The group that practiced bedtime yoga fell asleep 15 minutes faster on average and slept 30 minutes longer compared to the control group. A 2021 study in the journal Alternative Therapies in Health and Medicine found that yoga increased melatonin production and improved sleep architecture, meaning participants spent more time in restorative deep sleep stages.

Frequently Asked Questions

Practice your bedtime yoga sequence 30-60 minutes before your desired sleep time. This gives your body time to wind down without energizing you too close to bedtime.
10-20 minutes is ideal. Your sequence should be gentle and relaxing - no need for a long practice. Focus on slow movements, deep breathing, and relaxation.
Gentle, restorative yoga right before bed is fine. Avoid vigorous or energizing sequences close to bedtime as they might interfere with sleep. Stick to calming poses and breathing exercises.
Yes! Research shows yoga can significantly improve insomnia. It works by reducing stress and anxiety, regulating cortisol levels, and promoting relaxation. Consistent practice is key for long-term benefits.
Avoid energizing backbends (like full wheel), intense inversions (like headstand), and vigorous sun salutations close to bedtime. Stick to gentle forward folds, twists, and restorative poses.
Yoga helps sleep through multiple mechanisms: reducing stress hormones like cortisol, activating the parasympathetic nervous system (rest-and-digest), releasing physical tension, and promoting mindfulness that quiets racing thoughts.
Yes! Many of these poses can be adapted for bed practice. Child's pose, happy baby, gentle twists, and savasana can all be done on a mattress. Neck releases and gentle stretches work especially well in bed.
That's perfectly fine! Falling asleep during savasana is actually a sign that your body is relaxed and ready for rest. Many people practice bedtime yoga in bed specifically so they can drift off during or after their practice.
Finish your practice about 15-30 minutes before you want to be asleep. This gives you time to use the bathroom, get into bed, and settle in before actually trying to sleep.
Yoga should not replace prescribed sleep medication without medical supervision. However, many people find that consistent yoga practice allows them to work with their healthcare providers to reduce medication dosage over time. Always consult your doctor.

Expert Tips for Maximum Results

  • 1Practice 3-4 times per week for optimal results
  • 2Listen to your body - never force a pose
  • 3Use props to modify poses as needed
  • 4Breathe deeply and consistently throughout
Sarah Mitchell E-RYT 500 certified yoga instructor author bio

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.

Learn more about Sarah

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