Yoga for Better Sleep: 4 Asanas to Try Before Bed

Struggling with poor sleep, restlessness, or insomnia? Your bedtime routine might need an upgrade! Instead of scrolling through your phone at night, try yoga before bed to relax your body, calm your mind, and improve sleep quality naturally.

These 4 simple yoga asanas (poses) help relieve stress, anxiety, and muscle tension, preparing your body for a deep and restful sleep.

How Does Yoga Improve Sleep? 🧘‍♀️

Reduces stress & anxiety 🧠
Relaxes muscles & relieves tension 💆‍♂️
Promotes deep breathing & mindfulness 🌿
Balances melatonin levels 🌙
Improves sleep duration & quality ⏳

💡 Practicing just 10–15 minutes of bedtime yoga can make a big difference!

4 Best Yoga Poses for Deep Sleep 🌙

1. Balasana (Child’s Pose) – Ultimate Relaxation

✔ Why It Works:

Calms the nervous system and releases tension from the back and shoulders.
Gently stretches hips, spine, and thighs, preparing the body for rest.

✔ How to Do It:
1️⃣ Sit on your knees, keeping your big toes touching.
2️⃣ Lower your chest to the floor and extend your arms forward.
3️⃣ Rest your forehead on the ground and breathe deeply.
4️⃣ Hold for 1–2 minutes while focusing on slow breathing.

✅ Best for: Relaxation, stress relief, and calming the mind.

2. Viparita Karani (Legs Up the Wall Pose) – Eases Fatigue

✔ Why It Works:

Improves blood circulation and reduces swelling in the legs.
Helps relieve tiredness, anxiety, and mild headaches.

✔ How to Do It:
1️⃣ Lie on your back and place your legs against a wall.
2️⃣ Keep your arms relaxed by your sides.
3️⃣ Breathe slowly and hold for 5–10 minutes.

✅ Best for: Reducing stress, improving circulation, and relaxing the nervous system.

3. Supta Baddha Konasana (Reclining Butterfly Pose) – Releases Tension

✔ Why It Works:

Gently opens the hips and chest, relieving built-up tension.
Encourages deep relaxation by reducing cortisol (stress hormone) levels.

✔ How to Do It:
1️⃣ Lie on your back and bring the soles of your feet together.
2️⃣ Let your knees fall outward and relax your arms at your sides.
3️⃣ Breathe deeply for 2–5 minutes.

✅ Best for: Relieving stress, tension, and improving emotional balance.

4. Shavasana (Corpse Pose) – The Sleep Inducer

✔ Why It Works:

Calms the entire body and mind, preparing you for deep sleep.
Encourages full-body relaxation and improves breathing patterns.

✔ How to Do It:
1️⃣ Lie flat on your back with arms by your sides.
2️⃣ Close your eyes and focus on slow, deep breathing.
3️⃣ Stay in this pose for 5–10 minutes.

✅ Best for: Reducing anxiety, improving mindfulness, and promoting restful sleep.

Bonus Tips for Better Sleep 💤

✔ Dim the lights 30 minutes before bedtime.
✔ Avoid phones & screens at least 1 hour before bed.
✔ Drink herbal tea or warm milk for added relaxation.
✔ Practice deep breathing or meditation after yoga.
✔ Keep a consistent sleep schedule every day.

Frequently Asked Questions

Q: How long before bed should I do yoga?

A: Ideally, 30–60 minutes before bedtime for best results.

Q: Can yoga replace sleep medications?

A: While yoga improves sleep naturally, consult a doctor before stopping medications.

Q: Can beginners do these yoga poses?

A: Yes! These poses are beginner-friendly and safe for all ages.

Q: How many times a week should I practice bedtime yoga?

A: 4–5 times a week is enough to see improvements in sleep quality.

Q: Can I do these poses in bed?

A: Yes! Child’s pose, reclining butterfly, and corpse pose can be done on a soft mattress.

Conclusion

If you struggle with poor sleep, stress, or anxiety, try these 4 yoga poses before bed for deep relaxation and restful sleep. Just 10–15 minutes of gentle stretching and deep breathing can make a huge difference in how well you sleep.

🌙 Turn bedtime into a peaceful ritual with yoga!