Yoga for Better Sleep: 5 Poses to Help You Unwind at Night

Alright, self-care queens, let’s talk about something we all need more of—deep, restful sleep. If you’ve ever spent the night tossing and turning, staring at the ceiling, or scrolling Instagram at 2 AM, it’s time for a new bedtime ritual. And no, we’re not talking about melatonin gummies (though they can help!). We’re talking yoga—your new secret weapon for better sleep.

Studies show that gentle yoga before bed can lower stress, relax the nervous system, and improve sleep quality. A 2020 study published in the Journal of Clinical Sleep Medicine found that yoga helps reduce insomnia, improve sleep efficiency, and promote overall relaxation. So, if you’re ready to drift off like a peaceful little cloud, here are five relaxing yoga poses to help you unwind at night. Personally, I like to do these in my bedroom on a yoga mat with the lights off and some zen white noise sounds on right before hopping into bed. Try them out. And if you have a dog like I do or kids, maybe they’ll join you!

Five Dreamy Exercises

1. Legs Up the Wall

This one is a game-changer for calming the mind and relieving tired legs.

How to do it:

• Sit sideways next to a wall, then swing your legs up so they rest against it. Have your legs fairly straight.
• Keep your arms relaxed by your sides and focus on slow, deep breathing.
• Hold for 3-5 minutes.

Why it works:

• Improves circulation and reduces swelling in the legs.
• Relieves tension and encourages relaxation by activating the parasympathetic nervous system.

2. Child’s Pose

The ultimate cozy, feel-good pose that instantly melts stress.

How to do it:

• Kneel on your mat, bring your big toes together, knees wide, and sink your hips back toward your heels.
• Stretch your arms forward, palms down, and rest your forehead on the mat.
• Breathe deeply and hold for 1-3 minutes.

Why it works:

• Releases tension in the lower back, shoulders, and hips.
• Encourages slow, deep breathing, which helps quiet the mind.

3. Seated Forward Fold

Perfect for stretching out all that stress from your day, especially if you stand a lot for the work you do.

How to do it:

• Sit with your legs extended straight in front of you.
• Hinge at the hips and reach for your feet (or shins if your hamstrings are tight).
• Let your head relax and hold for 1-2 minutes.

Why it works:

• Lengthens the spine, stretches the hamstrings, and relieves tension in the lower back.
• Helps shift the body into a restful state by calming the nervous system.

4. Reclining Butterfly

A dreamy pose that opens the hips and soothes the soul. If you sit with your legs crossed at your computer all day (like me) this will do wonders.

How to do it:

• Lie on your back and bring the soles of your feet together, letting your knees fall open.
• Rest your arms by your sides or place one hand on your heart and one on your belly.
• Close your eyes, breathe deeply, and stay for 3-5 minutes.

Why it works:

• Gently stretches the hips and inner thighs, releasing stored tension.
• Encourages deep breathing and relaxation.

5. Supine Twist

The perfect way to release the day’s tension before bed (or in PT terms we called these trunk rotations).

How to do it:

• Lie on your back, hug your knees into your chest, and then drop them to one side.
• Extend the opposite arm out and gaze over your shoulder.
• Hold for 1-2 minutes, then switch sides.

Why it works:

• Releases tightness in the spine and lower back.
• Aids digestion and encourages a sense of relaxation.

Final Thoughts: Make It a Nightly Ritual

If you’re serious about improving your sleep, try these poses every night before bed. Not only will you fall asleep faster, but you’ll also wake up feeling more refreshed and ready to take on the day.

So grab your mat, some oils, get cozy, and let’s make restful sleep the new self-care flex. Sweet dreams!