The Bedtime Yoga Routine for Sleep

Sometimes, counting sheep just doesn’t cut it. If you’ve been struggling to get to sleep lately, bedtime yoga may be the solution.

Studies have proven that yoga can have a positive effect on your sleeping pattern by easing your nervous system and helping you control your breathing. When asked, 85% of people agree yoga helps to reduce stress, and 55% say it helps them to get better sleep. If you want to give it a go, we’ve created a yoga chart featuring our favourite poses that will help you relax your body and mind before hitting the sheets.

Top tips before you get started: Yoga is best performed on a firm surface, usually the floor, using a yoga mat to soften the feeling. We do not recommend performing yoga on a bed. If you are struggling for floor space and this is your only option, please consult with a yoga professional for advice.

Yoga has many health benefits that go hand-in-hand with good sleep. Some of these include:

• Calms your central nervous system: By gently slowing your heart rate and encouraging stillness, yoga helps quiet the body’s stress response, creating the perfect conditions for sleep.

• Helps with anxiety and relaxation: Yoga’s calming movements and breathwork help release built-up tension and worry, making it easier to relax mentally and physically before bed.

• Ease aches and pains: Gentle stretches can relieve aches, stiffness, and tight muscles, helping your body feel more comfortable and ready to settle down for the night.

• Makes you mindful of your breathing: Focusing on your breath during yoga encourages deeper, slower breathing, which naturally signals to your body it’s time to unwind.

• Help with insomnia: Studies show that regular yoga practice can reduce the time it takes to fall asleep and improve sleep quality, especially for those struggling with insomnia.

• Improves overall happiness and satisfaction: With regular practice, yoga can lift your mood and support emotional balance, creating a calmer mind for better sleep.

Here are the top 10 poses to try before bed. Grab a yoga mat and hold each of these for roughly 10 to 15 breaths or 1 minute for maximum Zzzs:

This pose got its name because the movement of the legs resembles the flapping of butterfly wings. It also opens the hips and is a good stretch for the inner thighs.

How to do it:

• Sit upright.
• Bend your knees and bring your feet in.
• Your legs should form a diamond shape with feet touching.
• Repeatedly press your knees gently downwards in a butterfly effect.
• Cup both feet with your hands and keep your spine straight throughout.

This pose is good for stretching your quadriceps. Forward bends also calm the nervous system and soothe a stressed mind.

How to do it:

• Sit with one leg extended.
• Fold your other foot into the inner thigh of the extended leg.
• Forward fold over the extended leg and hold onto either your calf or your foot, depending on flexibility.
• Repeat on the other leg.

An excellent pose for stretching your neck and spine, improving digestion and blood circulation.

How to do it:

• Sit upright and elongate your spine.
• Place your right hand flat on the floor behind you and your left hand on your right knee.
• As you exhale, twist round to the right, looking over your shoulder.
• Hold for a maximum of 5 breaths and then switch sides.

This pose is excellent for relaxation and stress relief, as it calms the nervous system. It’s also considered very easy to do.

How to do it:

• Lie on the floor next to a wall.
• Stretch your legs up the wall at a 90-degree angle.
• Attempt this pose for up to 5 minutes max.

This is a simple pose to try before bedtime. It stretches the shoulders, back, hips, knees, and ankles. To make this pose more comfortable, sit on a pillow or block.

How to do it:

• Sit cross-legged.
• Lean forward over your knees with your arms stretched out before you.
• Keep your forehead as close to the ground as possible.

This pose involves raising the hips to create a sturdy bridge-like stance. It is good for your core and helps stretch the chest, neck and spine.

How to do it:

• Lie flat on your back.
• Bend your knees with your feet hip-width apart and soles of your feet flat on the floor.
• Gently roll your pelvis upwards one vertebra at a time until the hips are as elevated as possible.
• Keep your arms by your side and hands flat on the floor.

This is one of the most common poses used in any yoga practice. It helps to relieve stress, promote a healthy sleep pattern and ease headaches.

How to do it:

• Stand with your feet about 6 inches apart.
• Fold your torso to the ground, reaching towards the floor until your hands are flat.
• Bend your knees if you can’t reach the floor with your hands when your legs are straight.

This is a fantastic pose for opening your shoulders and relieving any back pain. It also helps with blood flow around the body.

How to do it:

• Lie on your back and extend your legs over your head.
• Place your feet on the ground behind you with your toes touching the floor.
• Your hands can be placed on your back or flat on the floor, whichever is most comfortable.

This is one of the most relaxing poses and is often used at the beginning and end of a practice. It isn’t too different from the easy forward bend.

How to do it:

• Sit on your knees.
• Fold your torso over your knees with your arms extended and stretching out.
• Rest your forehead on the ground and take long, deep breaths.

This final pose is best for putting your body into sleep mode. Focus your attention on breathing and relax each muscle group.

How to do it:

• Simply lie flat on your back with your arms by your side.
• Face your palms upwards and stretch your feet out.
• Focus on relaxing each muscle at a time as you make your way up from your toes to your head.

It’s best to steer clear of yoga poses that are particularly energising or mentally demanding in the run-up to bedtime. Dynamic flows or more advanced positions, like handstands, headstands or the scorpion pose, can activate your muscles and stimulate your mind, making it harder to unwind. Instead, gentle, grounding stretches are ideal for easing both the body and mind into a restful state, ready for sleep.

With consistent practice, this bedtime yoga routine can help you wind down and enjoy a more restful night’s sleep. For more information on yoga and its benefits, read the NHS yoga guide for helpful tips.