4 Yoga Poses for Better Sleep
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We’ve all been there—tucked in, lights out, but our brains are still throwing a party.
If counting sheep isn’t cutting it and melatonin gummies feel more like candy than a cure, yoga might be your next best sleep buddy.
And no, you don’t need to be able to twist into a pretzel.
Just a few simple poses, practiced before bed, can calm your nervous system, slow your breath, and ease you into dreamland like a lullaby you can stretch into.
Below are four easy, gentle yoga poses that I personally swear by when I want to kiss insomnia goodbye.
Think of them as a warm hug for your nervous system—without the awkward “do I hug for one second or three?” moment.
Why Yoga Before Bed Helps
Before we get into the stretches, let’s quickly talk about why yoga is such a rockstar at helping with sleep:
Reduces stress by calming the nervous system
Improves breathing, which lowers heart rate and promotes relaxation
Releases physical tension from areas like the back, neck, and hips
Signals the body that it’s time to wind down and rest
Alright, let’s roll out the mat—or just a comfy rug—and get to the good stuff.
1. Legs Up the Wall (Viparita Karani)
This pose is basically your “I’m too tired for yoga” yoga pose.
And it’s a dream for relieving tired legs and quieting the mind.
How to do it:
Sit sideways next to a wall and gently swing your legs up as you lie back.
Your bottom should be as close to the wall as is comfortable.
Rest your arms by your sides, palms up, and breathe deeply.
Hold for: 5–10 minutes
Why it works:
It helps drain tension from your lower body, reduces swelling in the feet and legs, and soothes the nervous system.
Honestly, you might fall asleep right here, and I support that decision.
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
A fancy name for a super chill stretch.
This one opens your hips and heart in the gentlest way.
How to do it:
Lie flat on your back and bring the soles of your feet together.
Let your knees fall open like butterfly wings.
You can place pillows or rolled blankets under your knees for support.
Hold for: 3–7 minutes
Why it works:
This pose activates your parasympathetic nervous system—also known as your body’s “rest and digest” mode.
It’s like hitting the sleep switch.
3. Seated Forward Fold (Paschimottanasana)
A classic bedtime go-to.
This stretch melts tension in the back and sends a sweet signal to your brain that it’s time to sloooow down.
How to do it:
Sit with your legs extended straight in front of you.
Inhale, then exhale as you reach toward your toes.
No need to touch them—just go where you can.
Let your head drop and soften your shoulders.
Hold for: 1–3 minutes
Why it works:
This calming stretch helps reduce anxiety and fatigue.
Think of it as a gentle hug for your spine and nervous system.
4. Supine Spinal Twist (Supta Matsyendrasana)
Twists are amazing for wringing out tension—physically and emotionally.
This pose is like a soft “goodnight” to your spine.
How to do it:
Lie on your back and bring one knee toward your chest.
Gently guide the knee across your body with the opposite hand, keeping your shoulders grounded.
Extend your other arm and look in the opposite direction for a full-body stretch.
Hold for: 1–2 minutes on each side
Why it works:
It relieves tension in your spine and lower back, helping to reset your body after a long day of sitting, standing, or being emotionally over it.
Tips for Making It a Bedtime Routine
Dim the lights or use a salt lamp for cozy vibes.
Play soft instrumental music or sleep sounds in the background.
Add essential oils like lavender or chamomile to your diffuser or pillow.
Focus on your breath—inhale for 4, exhale for 6, and let go of the day with each breath.
You don’t need to do all four poses every night.
Even one or two can make a difference.
The goal isn’t to do “perfect yoga”—it’s to help your body feel safe, calm, and sleepy.
Final Thoughts: Sleep Like You Mean It
If better sleep has been dodging you like it owes you money, this gentle nighttime yoga routine might just be the thing that finally tucks you in.
You deserve rest.
The real, rejuvenating kind.
Not the “I scrolled for an hour and woke up with my phone on my face” kind.
Try these poses for a week and notice how your sleep—and your mornings—start to shift.
Because you?
You’re worth the good dreams. 🌙
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