Yoga for Better Sleep: Calm Your Mind & Body

Welcome!  I’m your yoga teacher, and today I want to talk about sleep, which is something a lot of people have trouble with.  You’re not the only one who tosses and turns at night or wakes up feeling tired. 

The good news? To help, do yoga.  It’s not enough to just stretch and be bendy. You can also calm your mind and rest your body with yoga. That’s just what we need to sleep better.

How does yoga help you sleep? I’ll tell you what moves to try and give you a simple yoga routine you can do every night before bed. You don’t need to know a lot. Slow down, breathe, and pay attention to your body.

Why Can’t We Sleep?

Let’s talk about why so many people have trouble sleeping before we start yoga. It’s usually because our heads are too busy.  

We stress over things like work, school, family, and even things we saw on social media. It’s hard for our brains to relax.

It can also make our bodies stiff to sit or stare at computers all day. We might feel that stress at night, which makes it harder to calm down and sleep.

And this is where yoga comes in. It helps clear the mind and relax the body.

How Yoga Helps You Sleep Better

Yoga works in two powerful ways:

1. Calms Your Mind

Focusing on your breathing (called pranayama) and meditating can help you calm down. 

Your brain starts to calm down when you concentrate on your breath. It’s like telling your mind, “It’s okay to rest now,” with a soft hug.

2. Relaxes Your Body

Yoga makes your muscles loose and stretches them. For some reason, your brain knows it’s time to sleep when your body feels soft and cozy.

If you do yoga before bed, you may fall asleep faster, stay asleep longer, and feel better when you wake up.

Best Yoga Poses for Better Sleep

You don’t need to do a full hour of yoga. Even 10 to 15 minutes can make a big difference. Here are some easy, gentle yoga poses that help with sleep:

1. Child’s Pose (Balasana)

Child’s Pose is calming and comforting. It helps stretch your back, hips, and shoulders.

• Kneel on the floor.
• Bring your big toes together and sit back on your heels.
• Reach your arms forward and rest your forehead on the mat.
• Breathe deeply and hold for 1-2 minutes.

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

Legs-Up-the-Wall improves blood flow and relaxes your legs.

• Lie on your back with your legs up against the wall.
• Keep your arms by your side, palms facing up.
• Close your eyes and stay here for 5-10 minutes.

3. Reclining Butterfly (Supta Baddha Konasana)

Supta Baddha Konasana opens your hips and helps you feel grounded.

• Lie on your back.
• Bring the soles of your feet together and let your knees fall open.
• You can place pillows under your knees for support.
• Rest your hands on your belly and breathe slowly.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Marjaryasana-Bitilasana gentle flow warms up the spine and releases tension.

• Start on your hands and knees.
• Inhale and arch your back (cow pose).
• Exhale and round your spine (cat pose).
• Repeat slowly for 1-2 minutes.

5. Corpse Pose (Savasana)

Corpse Pose is the final resting pose. It helps your entire body relax.

• Lie flat on your back with your arms and legs relaxed.
• Close your eyes and take deep breaths.
• Stay here for 5-10 minutes.

Breathing for Better Sleep

Breathing is one of the most important parts of yoga, especially for sleep. Try this simple breathing technique before bed:

4-7-8 Breathing:

• Inhale through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale through your mouth for 8 seconds.
• Repeat 3 to 4 times.

This slows your heart rate and tells your body it’s safe to rest.

A Simple Bedtime Yoga Routine

Here’s a quick yoga flow you can do every night:

• Sit cross-legged and do 4-7-8 breathing (1-2 minutes)
• Move into Cat-Cow Pose (1 minute)
• Rest in Child’s Pose (2 minutes)
• Transition to Reclining Butterfly (3 minutes)
• Do Legs-Up-the-Wall (5 minutes)
• Finish with Corpse Pose (5 minutes)

That’s about 15–20 minutes total. Enough to calm your nervous system and get your body ready for sleep.

Yoga Tips for Better Sleep

Here are a few helpful tips to make the most of your bedtime yoga:

• Be consistent. Do your routine every night, even if it’s just for 5 minutes.
• Avoid bright lights. Try to dim the lights or use a salt lamp.
• Wear comfy clothes. Loose pajamas or yoga clothes help you feel free and relaxed.
• No screens after yoga. Try not to look at your phone or TV right after. Let your mind stay calm.
• Set the mood. You can play soft music or light a candle with a relaxing scent like lavender.

Can Anyone Do Yoga for Sleep?

Yes! Yoga is for everyone—kids, adults, beginners, or advanced. You don’t need to be super flexible or strong. It’s all about how you feel, not how you look.

If you’re new to yoga, start slow. You can even do most of these poses in bed. Just listen to your body, and don’t force anything.

Final Thoughts 

I’ve seen so many students improve their sleep with yoga. When we take time to stretch, breathe, and quiet our minds, our whole body says, “Thank you.” Better sleep means better health, better mood, and more energy during the day.

Remember, you don’t need fancy gear or a lot of time. Just a quiet space, a little movement, and your breath. That’s all it takes.

So tonight, instead of scrolling on your phone or watching TV until you feel tired, try a few yoga poses. Your mind and body will thank you—and you might just get the best sleep you’ve had in a long time.

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