Discover poses and routines that promote deep relaxation and reduce insomnia
Introduction: Tired of being tired? You’re not alone.
We’ve all had those nights — staring at the ceiling, mind racing, body restless, checking the clock every hour. If sleep feels like a luxury instead of a natural part of life, you’re not alone. According to the World Health Organization, nearly 1 in 3 adults report symptoms of insomnia or disrupted sleep patterns.
Sleep is deeply personal and profoundly important — not just for energy, but for emotional resilience, immune health, memory, and even longevity. When sleep suffers, everything suffers.
Here’s some good news: Yoga can help. And no, you don’t need to be flexible, spiritual, or experienced. You just need to start — gently, consistently, and with care.
Why Yoga and Sleep Are So Connected
Yoga isn’t just stretching — it’s a system that calms the mind, regulates the nervous system, and teaches the body how to let go. The deep breathing, mindful movement, and stillness woven into yoga help activate your parasympathetic nervous system — also known as your “rest and digest” mode.
This can:
- Lower cortisol (the stress hormone)
- Slow heart rate
- Reduce muscle tension
- Ease anxious thoughts
- Prepare your body for rest
According to a study published in the journal Alternative Therapies in Health and Medicine, adults with chronic insomnia who practiced yoga for 8 weeks reported significantly improved sleep quality, mood, and daytime functioning.
What Type of Yoga is Best for Sleep?
Not all yoga styles are created equal — especially when it comes to bedtime. You’ll want to avoid high-energy styles like Power Yoga or fast-paced Vinyasa in the evening.
Instead, try:
- Yin Yoga: Slow, deep stretches held for 3–5 minutes to release physical tension.
- Restorative Yoga: Uses props (blankets, bolsters) to support the body in relaxing poses.
- Yoga Nidra: A guided meditation practice known as “yogic sleep” — it mimics the stages of natural sleep and often leaves people feeling deeply rested.
5 Gentle Yoga Poses to Prepare for Sleep
You can try this mini-sequence in bed or on a mat before sleep. Breathe slowly, deeply, and let go of any need to “do it right.” Just soften into the experience.
1. Legs-Up-the-Wall (Viparita Karani)
Relieves tired legs, improves blood flow, and calms the nervous system.
How to:
Lie on your back and place your legs vertically against a wall. You can use a folded blanket under your hips for support.
Hold for: 5–10 minutes
Feel: Calm, grounded, safe
2. Seated Forward Fold (Paschimottanasana)
Releases lower back tension and gently stretches the nervous system.
How to:
Sit on a cushion, legs extended. Fold forward, resting hands on your shins, feet, or floor.
Modify: Bend knees slightly.
Hold for: 2–3 minutes
3. Reclining Butterfly (Supta Baddha Konasana)
Opens the hips and heart, encourages deep breathing.
How to:
Lie back, soles of feet together, knees open wide. Support knees with pillows if needed.
Hold for: 3–5 minutes
4. Supine Twist (Supta Matsyendrasana)
Soothes the spine and massages abdominal organs (great for digestion too!).
How to:
Lying on your back, draw one knee across the body into a twist. Arms stretch out in a T-shape.
Hold each side for: 1–2 minutes
5. Corpse Pose (Savasana)
The ultimate rest pose. Allows your body and mind to fully let go.
How to:
Lie flat on your back, arms and legs relaxed. Focus on your breath or try a body scan meditation.
Hold for: 5–10 minutes
Bonus: Try Yoga Nidra for Deep Restoration
Yoga Nidra is a guided meditation you do lying down — many people report it feels better than sleep. Studies show it can reduce insomnia, anxiety, and PTSD symptoms (PubMed, 2013).
There are many free audio or app-based sessions available. Try listening before bed with low lights, or even in bed.
Common Questions About Yoga and Sleep
💤 “I’ve never done yoga. Can I still try this?”
Absolutely. These poses are gentle and beginner-friendly. You can even do them in bed with pillows or blankets for support.
💤 “What if my mind still races?”
That’s okay. Yoga is not about “clearing” the mind — it’s about noticing, accepting, and softening. With time, your nervous system will learn to settle more easily.
💤 “When should I practice yoga for sleep?”
Anytime in the evening works, but ideally 30–60 minutes before bed. Avoid screens and bright lights afterward for the best effect.
Conclusion: You deserve deep, healing rest
Yoga won’t fix sleep overnight. But over time, it teaches your body how to soften, your breath how to slow, and your mind how to unwind. It gives you back something that modern life often steals — permission to rest.
Whether it’s five minutes of stretching, a bedtime routine, or a Yoga Nidra meditation, every small step matters.
You are not broken. You are simply tired.
Let yoga help you rest — one breath at a time.
