Quality sleep is essential for physical health, mental wellbeing, and overall energy levels. However, stress, muscle tension, busy lifestyles, poor sleep habits, and excessive screen time can make it difficult to relax at night.

A gentle yoga routine before bed can help prepare the body and mind for rest. Restorative yoga focuses on slow, controlled movements, relaxed breathing, and releasing physical tension, making it a suitable practice for creating a calming bedtime routine.

How Does Yoga Help Improve Sleep?

Yoga can support better sleep in several ways. A gentle practice before bed may help the body transition from a busy and alert state into a more relaxed state.

1. Supports the parasympathetic nervous system

Yoga and controlled breathing can encourage the body to activate the parasympathetic nervous system, which is associated with rest, relaxation, and digestion. This can help create a calmer state of mind before bedtime.

2. Releases muscular tension

Stress and prolonged periods of sitting can contribute to tension throughout the body, particularly in the back, shoulders, hips, and neck. Gentle yoga stretches can help release this tension and promote physical relaxation.

3. Helps manage stress

Relaxation focused yoga practices may help reduce feelings of stress and support a calmer mental state. This can be particularly beneficial when a busy mind makes it difficult to unwind at night.

4. Supports digestion

Certain gentle yoga movements can encourage movement through the digestive system and may help relieve feelings of discomfort or bloating that can make it harder to settle down for sleep.

5. Encourages healthy circulation

Gentle movement can support circulation and help the body transition into a relaxed state. Slow stretching may also help reduce feelings of stiffness after a long day.

A 10 to 15 minute restorative yoga routine before bed can be a simple way to create a consistent wind down ritual. The following 10 poses can be incorporated into an evening practice.

For a calming routine, hold each pose for approximately 5 to 10 slow breaths, unless otherwise stated. Movements should remain comfortable and pain free.

1. Child's Pose

Sanskrit: Balasana

Child's Pose is a gentle resting position that stretches the back, hips, and thighs while encouraging slow, relaxed breathing. It can be particularly soothing after a long day and provides an opportunity to release tension throughout the lower back.

How it may help: Gently lengthens the back of the body and encourages relaxation.

2. Legs Up the Wall

Sanskrit: Viparita Karani

Legs Up the Wall is a restorative pose that requires very little effort. Lying on the back with the legs supported against a wall allows the body to relax while providing a gentle stretch through the backs of the legs.

How it may help: Encourages relaxation and provides a gentle way to unwind while resting the legs.

Tip: Place a folded blanket beneath the hips or head if additional support feels comfortable.

3. Reclined Butterfly

Sanskrit: Supta Baddha Konasana

This restorative hip opening position combines gentle stretching with deep, relaxed breathing. Supporting the knees with pillows or cushions can make the pose more comfortable and allow the body to soften further.

How it may help: Gently opens the hips and encourages slow, deep breathing.

4. Cat and Cow

Sanskrit: Marjaryasana and Bitilasana

Cat and Cow provides gentle movement through the spine and can help release stiffness after a day spent sitting or standing. Moving slowly between the two positions while coordinating movement with the breath can create a calming rhythm.

How it may help: Mobilises the spine and releases tension throughout the back.

5. Happy Baby

Sanskrit: Ananda Balasana

Happy Baby gently stretches the hips, inner thighs, and lower back. The pose can also be modified by holding behind the thighs rather than the feet for a softer stretch.

How it may help: Opens the hips and provides a gentle stretch through the lower back.

Tip: A slow rocking motion from side to side can provide a gentle massage for the back if it feels comfortable.

6. Supine Twist

Sanskrit: Supta Matsyendrasana

A gentle reclining twist can help release tension throughout the back and encourage relaxation. Keeping the shoulders relaxed and allowing the knees to rest on a cushion can make the position more restorative.

How it may help: Gently rotates the spine and can relieve feelings of stiffness in the lower back.

7. Supported Bridge

Sanskrit: Setu Bandha Sarvangasana

Supported Bridge uses a yoga block, bolster, or firm cushion to provide support beneath the pelvis. This allows the body to remain in a gentle backbend without requiring significant muscular effort.

How it may help: Gently opens the front of the body while providing support for the lower back and pelvis.

Tip: Use the lowest comfortable support and avoid forcing the hips higher than feels natural.

8. Supported Fish

Sanskrit: Matsyasana

Supported Fish is a restorative back opening pose that can be performed with a bolster, yoga blocks, or folded blankets. The support allows the chest and upper body to gently open while the body remains relaxed.

How it may help: Gently opens the chest and encourages relaxed breathing.

9. Seated Forward Fold

Sanskrit: Paschimottanasana

Seated Forward Fold provides a gentle stretch along the back of the body, including the spine, hips, and backs of the legs. Keeping the knees slightly bent can make the pose more accessible and reduce unnecessary tension.

How it may help: Stretches the posterior chain and encourages a quieter, more inward focused state.

Tip: Avoid forcing the body towards the feet. The aim is relaxation rather than achieving a deep stretch.

10. Corpse Pose

Sanskrit: Savasana

Savasana is traditionally used at the end of a yoga practice to allow the body and mind to rest. Lie comfortably on the back with the arms relaxed by the sides and allow the breath to return to its natural rhythm.

How it may help: Encourages deep physical relaxation and provides a quiet transition towards sleep.

Remain in Savasana for several minutes, allowing the muscles to soften and the breath to become slow and steady.

Creating a Relaxing Bedtime Yoga Routine

Yoga does not need to be intense to be effective as part of a bedtime routine. The focus should be on slow movements, comfortable stretches, steady breathing, and relaxation.

Props can also make the practice more comfortable. Pillows, blankets, bolsters, cushions, and eye masks can provide additional support and help create a more calming environment.

Try dimming the lights, putting away electronic devices, and practising in a quiet space. Breathing slowly through the nose, where comfortable, can also help create a more relaxed rhythm.

Most importantly, avoid pushing the body into uncomfortable positions. Restorative bedtime yoga should feel gentle, supported, and relaxing.

Final Thoughts

Incorporating 10 to 15 minutes of gentle yoga into an evening routine can be a simple way to prepare the body and mind for sleep. These poses focus on relaxation, gentle mobility, breathing, and releasing everyday tension.

From Child's Pose and Legs Up the Wall to Supported Bridge and Savasana, each movement offers an opportunity to slow down and transition from the activities of the day into a calmer evening.

For persistent sleep difficulties, yoga should complement rather than replace appropriate medical or professional support. A consistent sleep schedule, a relaxing bedtime environment, regular physical activity, and healthy sleep habits can also contribute to better sleep quality.

Take a few minutes each evening to slow down, breathe deeply, release tension, and allow the body to prepare for rest.