Bedtime Yoga: 10 Best Poses for Better Sleep, How to Start, and Your Nightly Routine

A packed schedule leaves little time to wind down before bed. A chaotic bedtime routine can leave you feeling restless and lead to poor sleep, stress, and anxiety.

Fortunately, you don’t need to follow a laundry list of practices to help you relax and get a great shut-eye. Doing a few tried and true yoga poses before bed can switch your nervous system to a parasympathetic state and help you sleep better.

Some products, such as Somulin, the best sleep supplement, pair perfectly with yoga to help you achieve a more restful sleep.

What Is Bedtime Yoga?

“Yoga” refers to a set of physical, mental, and spiritual practices originating in ancient India. Yoga is meant to help an individual still the mind, strengthen the physical body, and experience self-realization.

You are most likely familiar with the Westernized version of yoga that heavily emphasizes physical practices, also called “asana.” You would perform asanas when attending a yoga class at a studio.

If you’re new to yoga or struggling with sleep, now is the perfect time to try it. Specific asanas, or yoga postures, can be beneficial for encouraging a deep state of relaxation and improving sleep quality.

Let’s explore the benefits of doing yoga before bed, along with some easy poses to improve the quality of your sleep and life.

Why Bedtime Yoga Works: The Science Behind It

• Incorporating a relaxing yoga practice into your nighttime routine may improve the quality and duration of your sleep — this is especially beneficial for people who sleep lightly have insomnia or have limited time to sleep.
• The parasympathetic activation mechanism — bedtime yoga includes gentle yoga poses and breathing exercises that shift your mind into rest mode and relaxes the body.
• Yoga promotes peace of mind and builds a sense of wellbeing feelings of calmness and a positive outlook on life — yoga practices inhibit the areas responsible for anxiety anger and rage and activate the median forebrain and other areas of rewarding pleasure centres that contribute to a state of bliss and pleasure.
• Regular yoga practice increases blood flow and releases endorphins that help you get restful sleep.
  
• Forward folds vs backbends — poses that are considered forward folds are usually calming while backbends tend to be energising — poses held for a longer time such as legs up the wall can be calming because they activate the parasympathetic nervous system.

A Complete Beginner Bedtime Yoga Routine

Benefits of a Bedtime Yoga

Here’s a breakdown of the most reported benefits of yoga before bed.

Alleviates Insomnia: Slow and controlled yoga movements calm the nervous system. A calm nervous system is vital to great sleep.

A study^[1] on older adults found that adding a daily yoga routine improved their sleep and overall quality of life. Another study^[2] on patients with chronic insomnia disorder found that individualized yoga practices improved their sleep quality, and reduced their anxiety, depression, and fatigue.

Weight Loss: Good quality sleep is essential for optimal metabolic function. Chronic sleep problems are associated with poor weight management and appetite control.^[3]

You’re one step closer to better metabolic and hormone balance by improving your sleep quality through yoga.

Aside from improving metabolic function, following a daily yoga practice is proven to encourage other healthy lifestyle changes that support weight loss.^[4] You may find that incorporating a bedtime yoga practice inspires you to eat healthier and engage in other enjoyable physical activities.

Improves Sleep Quality and Quality of Life: As mentioned in some of the studies above, yoga improves sleep quality. Research also shows that yoga can improve your overall quality of life.

A meta-analysis^[5] found that yoga was a supportive intervention for improving health-related quality of life and reducing fatigue, sleep disturbance, and mental health symptoms in breast cancer patients.

Yoga’s positive effects on quality of life aren’t exclusive to those recovering from chronic diseases. It can benefit everybody. Research^[6] shows that, in general, incorporating yoga can enhance muscular strength, promote flexibility, improve respiratory and cardiovascular function, and reduce stress, anxiety, and chronic pain.

Promotes Relaxation: Doing yoga before bed supports better sleep as it promotes relaxation. Practicing yoga encourages slow breathing and brings awareness to different body parts to relieve tension.

It can be hard to relax when you are in pain. A common bedtime complaint is neck pain. In addition to yoga poses for better sleep, we’ll drop some good yoga poses for neck pain below.

How To Create A Bedtime Yoga Routine?

To create a bedtime yoga routine, reflect on your body’s needs and what is attainable. You can start by doing five poses for one minute each. This means your bedtime yoga routine could take as little as five minutes.

If your schedule allows for more flexibility, you can perform poses longer to give your body extra time to relax and slip into a parasympathetic state.

If chronic pain is preventing you from getting good sleep, you can incorporate certain yoga poses for neck pain. Good yoga poses for neck pain include:

• Cat and cow pose (Marjaryasana/Bitilasana)
• Puppy pose (Uttana Shishosana)
• Child’s pose (Balasana)
• Thread the needle pose (Urdhva Mukha Pasasana)
• Ear-to-shoulder pose (Sukhasana)

10 Best Bedtime Yoga Poses for Better Sleep

1. Child's Pose (Balasana) One of the most popular and beneficial yoga poses — Child's Pose is a tabletop position pose. 

How to:

1. Begin on hands and knees (tabletop position)
2. Sink hips back toward your heels
3. Extend arms forward or rest them alongside your body
4. Rest forehead on the mat
5. Hold for 1–3 minutes, breathing slowly

Benefits: Releases lower back tension, calms the nervous system, encourages internal focus. The forward fold position directly activates the parasympathetic nervous system.

2. Legs Up the Wall (Viparita Karani) Legs Up the Wall is a restorative posture that lets your mind and body relax preparing you for sleep — one of the easiest yoga poses that requires little flexibility or athletic skill — it is recommended by doctors to ease swollen feet and ankles.

How to:

1. Sit sideways next to a wall
2. Swing legs up the wall as you lower your back to the floor
3. Rest arms by your sides, palms facing up
4. Hold for 5–10 minutes

Benefits: Reverses blood flow from legs, reduces anxiety, deeply restful. One of the most effective poses for immediate nervous system calming.

3. Reclined Butterfly (Supta Baddha Konasana) Reclined Butterfly improves circulation stretches the inner thighs groin and knees and is shown to help relieve stress and menstruation symptoms — it is recommended for those who sit frequently at work. 

How to:

1. Lie on your back
2. Bring soles of feet together, allowing knees to fall open
3. Place hands on belly or extend arms to the sides
4. Hold for 2–5 minutes

Benefits: Supta Baddha Konasana if practised before bedtime induces good sleep and relaxes the mind for those suffering from insomnia. 

4. Happy Baby Pose (Ananda Balasana) This pose releases lower back tension and encourages playfulness — great for shaking off adult worries before bedtime — Happy Baby pose helps open the hips and stretch the inner groin and you hopefully feel carefree and relaxed just like a happy baby.

How to:

1. Lie on your back and pull knees towards your chest
2. Hold your feet or your ankles from the outside
3. Pull knees toward the floor beside your torso
4. Hold for 1–2 minutes or rock gently from side to side

5. Seated Forward Fold (Paschimottanasana) A classic calming forward fold that stretches the entire back of the body.

How to:

1. Sit with legs extended straight in front
2. Inhale and lengthen the spine
3. Exhale and hinge forward from the hips — not the waist
4. Reach for shins, ankles, or feet
5. Hold for 2–3 minutes with soft, even breathing

Benefits: Releases hamstrings and lower back; the forward fold position calms the nervous system; reduces anxiety and mental activity.

6. Supine Spinal Twist (Supta Matsyendrasana) How to:

1. Lie on your back
2. Hug right knee to chest
3. Let the knee fall across the body to the left
4. Extend right arm to the right, look right
5. Hold 1–2 minutes per side

Benefits: Releases spinal tension accumulated during the day; massages digestive organs; deeply calming. Yoga experts recommend reclined twists to relax your mind and body before sleep. 

7. Standing Forward Fold (Uttanasana) How to:

1. Stand with feet hip-width apart
2. Exhale and fold forward from the hips
3. Let head hang heavy — release the neck completely
4. Bend knees generously if hamstrings are tight
5. Hold for 1–2 minutes, swaying gently

Benefits: Inverts the head below the heart, increasing blood flow to the brain; releases neck and shoulder tension; profoundly calming.

8. Cat-Cow Stretch (Marjaryasana-Bitilasana) How to:

1. Begin on hands and knees, wrists under shoulders, knees under hips
2. Inhale — drop belly, lift tailbone and gaze (Cow)
3. Exhale — round spine toward ceiling, tuck tailbone and chin (Cat)
4. Continue for 10–15 breath cycles, moving slowly with breath

Benefits: Releases spinal tension; synchronises movement with breath; transitions the body from active to restful state.

9. Corpse Pose (Savasana) How to:

1. Lie flat on your back, arms slightly away from body, palms facing up
2. Allow feet to fall open naturally
3. Close eyes and completely release all muscular effort
4. Remain still for 5–10 minutes

Benefits: The ultimate restorative pose; allows complete integration of the yoga session; prepares the body and mind for sleep. Can transition directly into sleep when practised in bed.

10. 4-7-8 Breathing (Pranayama) Not a physical pose but an essential component of bedtime yoga. Bedtime yoga includes gentle yoga poses and breathing exercises that shift your mind into rest mode.

How to:

1. Exhale completely through the mouth
2. Inhale through the nose for 4 counts
3. Hold the breath for 7 counts
4. Exhale completely through the mouth for 8 counts
5. Repeat 4 cycles

Benefits: Activates the vagus nerve; directly lowers heart rate; the extended exhale is the most powerful parasympathetic activating breath pattern available.

How Long Should Bedtime Yoga Be?

• Beginners — 10–15 minutes; even 5 minutes produces measurable relaxation response
• Intermediate — 20–30 minutes; enough for a complete pose sequence
• Advanced / dedicated practice — 30–45 minutes
• The key is to stay consistent — research suggests that keeping up with a bedtime yoga routine can enhance sleep quality even for those with sleep disorders. 
• Consistency over duration — 10 minutes every night outperforms 45 minutes twice a week.

Common Bedtime Yoga Mistakes to Avoid

• Practising energising poses — downward dog and warrior poses can actually boost energy; some poses like downward dog can give you an energy boost — instead focus on poses that include reclined twists and passive hip openers to relax your mind and body. 
• Rushing through poses — bedtime yoga should be slow; rushing defeats the parasympathetic activation purpose
• Using bright lights or screens during practice — light suppresses melatonin production
• Eating heavily beforehand — a full stomach makes prone poses uncomfortable
• Expecting instant results — 2–4 weeks of consistent practice before significant sleep improvement is typical.

Yoga Meditation for Sleep

In addition to the yoga postures mentioned above, you can try a yoga meditation called Yoga Nidra to promote restful sleep. Yoga Nidra is typically a guided meditation that brings awareness to each body part, allowing them to fully relax.

During this yoga meditation, you experience “yogic sleep,” a state of consciousness between waking and sleeping. Yoga Nidra activates delta brainwaves and promotes deep relaxation.

In addition to promoting deep rest, research^[7] shows that yoga meditation is associated with other positive physiological changes, such as a reduction in stress, anxiety, and depression and increased dopamine production and cerebral blood flow.

You can find Yoga Nidra meditations on YouTube or cellphone apps. Yoga meditations, such as Yoga Nidra, vary in length, making it easy to find one that fits your schedule and bedtime routine.

Tips and Tricks

To get the most out of bedtime yoga, set an attainable amount of time aside for your bedtime routine that you know you’ll stick to. It can be as little as five or ten minutes.

Set up an optimal sleep environment by turning off screens, dimming the lights, and adjusting the temperature of your room to be cooler. To enhance relaxation, you can even diffuse essential oils like lavender, bergamot, or clary sage.

Dietary supplements can offer support for relaxation and sleep. Somulin, one of the best sleep supplements, is a great option. It features natural ingredients like melatonin, valerian root, hops, lemon balm, lavender, and passion flower that help you fall asleep faster while improving the quality of your rest.

We think Somulin is the best sleep supplement because, unlike other products, it produces powerful results and doesn’t leave you groggy in the morning.

Somulin could be the perfect pairing for your bedtime yoga practice.

FAQs:

Read the sections below to find answers to the most commonly asked questions about bedtime yoga.

Is It Good to Do Yoga Before Bed?

Doing yoga before bed can help shift your body out of a sympathetic state and prepare you for deep rest. Specific postures promote relaxation and reduce your blood pressure and heart rate.

Which Yoga Poses Help You Fall Asleep Fast?

The best yoga poses to help you fall asleep fast include Legs-Up-The-Wall, Reclined Butterfly, Child’s Pose, Happy Baby, and Corpse Pose.

In addition to trying these poses, you can consider Yoga Nidra, a type of yoga meditation. Together, yoga poses and yoga meditation can help you relax and relieve tension.

Considering chronic pain can keep you from achieving deep sleep, trying yoga poses for neck pain can be helpful. You can revisit the names of these poses under the “How to Create a Bedtime Yoga Routine” section.

Which Pranayama Is Good For Sleep?

Pranayama refers to yogic breathing practices. Specific breathing techniques, such as Nadhi Shodhana and Bhramari Pranayama, can promote restful sleep.

Nadhi Shodhana is alternate nostril breathing. To perform Nadhi Shodhana, follow these steps:

• Start in a seated position.
• Take a deep inhale and exhale.
• After your exhale, rest your left hand in your lap.
• Using your right hand, take your thumb and close off your right nostril.
• Inhale through the left nostril.
• Still using your right hand, after your inhale, close off your left nostril using your ring finger.
• Exhale through your right nostril.
• Inhale back through your right nostril.
• Still using your right hand, close your right nostril with your thumb.
• Exhale through your left nostril.

The above steps indicate one full round of alternate nostril breathing. You can repeat this process for as long as it feels good. You can start with one minute or perform it for as long as five minutes.

Bhramari Pranayama is also known as bee breath. Research^[8] shows this breath practice is effective for reducing anxiety and depression and improving sleep quality. To perform bee breath, follow these steps:

• Start in a seated position
• Plug your ears with your thumbs.
• Rest your other fingers over your eyes and face.
• Keep your mouth closed.
• Inhale through your nose.
• As you exhale, create a humming sound using the back of your throat.

The above steps indicate one complete repetition of Bhramari Pranayama. You can repeat this breath practice up to three or five times.

How Can I Train My Brain To Sleep?

Training your brain to sleep starts with a consistent bedtime routine. Start by dedicating as little as five minutes a night to practicing yoga before bed.

You can also try yoga meditation, such as Yoga Nidra. Together, yoga and meditation signal to your brain that it’s time to slip into a parasympathetic state and enter a restful sleep.

Dietary supplements, such as Somulin, the best sleep supplement, can also improve sleep quality and prepare your body for rest. Somulin’s ingredients support your circadian rhythm and sleep cycles.

Give your body and mind a few weeks to adjust to your new bedtime routine.

Takeaway

Sleeping well doesn’t have to involve an hour-long bedtime routine. You can support your sleep by practicing simple yoga poses before bed.

Some of the most relaxing and rejuvenating yoga poses include Legs-Up-The-Wall, Reclined Butterfly, Child’s Pose, Happy Baby, and Corpse Pose. For detailed instructions for each pose, revisit the “Yoga Poses to Try” section.

Other interventions, such as yoga meditation, can be helpful. Yoga Nidra promotes profound relaxation.

Consider complementing your bedtime yoga routine with Somulin, the best sleep supplement. Its users consistently report more restful sleep, improved sleep latency, and a significant reduction in stress and anxiety.

Incorporating one or all of these tools can help you tackle the root causes of poor sleep and rebalance your sleep-wake cycle.

If you have a history of injury or a pre-existing medical condition, we suggest consulting with your doctor or a healthcare professional first before trying any of these interventions.

References

1] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667430/
2] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012014/
3] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
4] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/
5] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465041/
6] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/
7] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9033521/
8] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9167919/

Caitlyn Servitto

The depth of Caitlyn’s passion for health and wellness started with her own health journey. After being diagnosed with a chronic illness before entering her freshman year of college, she knew pursuing a career in the health field was the right path. She felt as if a career in health and wellness would not only allow her to be a guide for others but also allow her to understand her own condition. Although Caitlyn switched her major several times, she landed on Integrative Health. Caitlyn finally felt at home in her Integrative Health studies considering she’s an advocate for combining the ever-evolving science of modern medicine, with the time-tested principles of Eastern healing systems. Following her undergraduate education, Caitlyn completed thorough training to become a certified Integrative Health Practitioner and health coach. Near the completion of all her education, Caitlyn realized working one on one with clients wasn’t her calling. During clinicals, she found she was too emotionally invested in the health journeys of others. However, Caitlyn felt she still needed to share her accumulated knowledge with the world somehow. She was motivated to find a career that educates and empowers others, while still allowing the expression of her creative side. Enter Integrative Health copywriting. Caitlyn’s personal health journey, education, and passion for empowering others culminated in the creation of her business, Writing For Wellness LLC. Now, Caitlyn gets to work with healthcare practitioners and health and wellness brands/companies who share the same values as her. Through her writing, Caitlyn aims to break down complex health topics into actionable takeaways. She not only wants readers to digest the science and knowledge presented in her writing but wants them to leave feeling like she is a trusted source. Caitlyn strives to inspire healthy living in as many people as possible.

Education

• BA in Integrative Health and Wellness, Maharishi International University
• Level II Integrative Health Practitioner (IHP), Integrative Health Practitioner Institute

Certifications

• Certified Integrative Health Practitioner (IHP)
• Certified health coach

Experience

• Owner of Writing For Wellness LLC, 2022 - Present