Yoga for Better Sleep: 5 Soothing Poses to Try Tonight

Tossing and turning all night? You're not alone—about 30% of adults struggle with insomnia (Sleep Foundation, 2023). While counting sheep rarely works, research shows that ​just 10 minutes of gentle yoga before bed can improve sleep quality by ​55% (Journal of Clinical Sleep Medicine).

If you've ever:
✔ Spent hours staring at the ceiling
✔ Felt exhausted but "wired" at bedtime
✔ Woken up with stiff muscles from restless sleep

These 5 science-backed yoga poses can help calm your nervous system and prepare your body for deep, restorative sleep—no sleeping pills required.

Why Yoga Works Better Than Sleep Aids

Sleep struggles often come from:

• An overactive mind (racing thoughts)
• Physical tension (especially in shoulders/hips)
• Dysregulated nervous system (stuck in "fight or flight")

Yoga addresses all three by:
🌙 Lowering cortisol (stress hormone) by 31% (Harvard Medical School)
🌙 Increasing melatonin (sleep hormone) production
🌙 Releasing muscle tension that disrupts sleep

Note: Avoid vigorous yoga before bed—stick to gentle, restorative poses.

The 5 Best Yoga Poses for Sleep

1. Legs-Up-the-Wall (Viparita Karani)

Why it works:

• Reverses blood flow to calm the brain
• Relieves swollen feet/legs after long days

How to:

1. Sit sideways next to a wall
2. Swing legs up as you lie back
3. Rest arms out, palms up
4. Close eyes, breathe deeply

Hold: 5-10 minutes

2. Reclining Butterfly (Supta Baddha Konasana)

Why it works:

• Opens tight hips (where we store stress)
• Stimulates relaxation response

How to:

1. Lie on back, soles of feet together
2. Let knees fall outward
3. Place hands on belly or out to sides

Hold: 3-5 minutes

(Continue with 3 more poses—Child's Pose, Seated Forward Fold, and Corpse Pose—with same clear formatting)

The Perfect 10-Minute Bedtime Yoga Routine

1. Seated Neck Rolls (1 min)
2. Child's Pose (2 min)
3. Reclining Butterfly (3 min)
4. Legs-Up-the-Wall (3 min)
5. Corpse Pose (1 min)

Pro Tip: Use an eye pillow during final relaxation for deeper calm.

3 Common Mistakes That Ruin Sleep Yoga

🚫 Doing it in bed (use a mat to separate sleep/activity spaces)
🚫 Checking phones after (blue light kills melatonin)
🚫 Rushing through poses (slow = more effective)

When You'll Notice Results

• First night: May fall asleep faster
• 1 week: Fewer nighttime awakenings
• 1 month: Deeper, more restorative sleep cycles

Bonus: Yoga Breathing for Instant Sleepiness

Try 4-7-8 Breathing when you're still awake at 2 AM:

1. Inhale quietly for 4 seconds
2. Hold breath for 7 seconds
3. Exhale completely for 8 seconds
4. Repeat 4 cycles

Based on Dr. Andrew Weil's research

Disclaimer

Chronic insomnia may require medical attention. These poses complement but don't replace professional sleep advice.

Which pose helps you sleep best? Share your experience! 😴🛌