Yoga for Better Sleep: Your Nighttime Routine
If you're one of the millions who toss and turn at night, you're not alone. Sleep issues affect 1 in 3 adults. But before you reach for supplements or scroll your phone at 2 AM, try something that's been working for thousands of years: yoga.
Why Yoga Helps You Sleep
Sleep requires a shift from the sympathetic (alert) to the parasympathetic (rest) nervous system. Yoga does exactly this. The combination of gentle movement, deep breathing, and mindful awareness signals to your body that it's safe to let go. A study in the journal Alternative Therapies found that daily yoga improved sleep efficiency by 18% and reduced the time it took to fall asleep by 36%.
The 15-Minute Bedtime Sequence
Do this sequence 30-60 minutes before bed. Dim the lights. No screens. Soft music if you like.
1. Cat-Cow (2 min) — Gentle spinal warm-up. Move slowly with deep breaths. This releases tension from sitting all day.
2. Seated Forward Fold (2 min) — Calms the nervous system. Let your head hang heavy. Bend your knees if needed.
3. Reclined Twist (2 min each side) — Releases the lower back and decompresses the spine. Breathe deeply into the twist.
4. Reclined Butterfly (3 min) — Soles of feet together, knees open. One hand on heart, one on belly. Feel your heartbeat slow.
5. Legs Up the Wall (3 min) — The ultimate sleep prep pose. Reverses blood flow, lowers heart rate, and deeply calms the nervous system.
6. Savasana with 4-7-8 Breathing (3 min) — Lie flat. Inhale 4, hold 7, exhale 8. This breathing pattern is a natural sedative.
Beyond the Mat: Sleep Hygiene Tips
Yoga works best alongside good sleep habits. Keep your bedroom cool (18-20°C). Stop eating 2-3 hours before bed. Avoid caffeine after 2 PM. Use blue light filters on devices after sunset. And most importantly — keep a consistent sleep schedule, even on weekends.
Sleep is not a luxury. It's the foundation upon which everything else is built. — Dr. Maria Santos
Struggling with sleep? Try our evening Yin & Restore classes — designed specifically to prepare your body and mind for deep rest.