Yoga for better sleep is an excellent way to improve sleep quality, especially for people of all ages. Practicing yoga can help reduce stress, amplify relaxation, and promote hormones related to restful sleep, such as melatonin. It can also diminish tension and anxiety, which are known to impede with sleep. Moreover, certain poses can help ease physical pain, which can be a contributing factor to insomnia.

For optimal results, it’s best to practice yoga 30 minutes before bedtime. This will help relax the mind and body, making it easier to drift off to sleep. You can create your own routine, or use an online video or book to guide you through the poses.

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Benefits of Yoga for Better Sleep

Practicing yoga regularly can help to reduce the symptoms of insomnia and improve sleep quality.

1. Relieves Stress: Practicing yoga can help to reduce stress levels, which can lead to improved sleep quality and fewer sleep disturbances and cases of insomnia.
2. Reduces Insomnia: Insomnia is a common sleep disorder that affects many people. It can make it difficult to fall asleep or stay asleep, resulting in poor sleep quality. Fortunately, yoga can help reduce symptoms of insomnia and improve sleep quality. Regular practice of yoga can help relax the body and mind, reset the circadian rhythm, reduce stress, and reduce anxiety, all of which can help improve sleep quality.
3. Improves Circadian Rhythm: Circadian rhythm is your body’s internal clock, responsible for regulating your sleep-wake cycle. Practicing yoga can help relax your body and mind, reduce stress and anxiety, and reset your body’s internal clock, all of which can help improve your sleep quality.
4. Reduces Anxiety: Anxiety is one of the main causes of insomnia and disturbed sleep. Fortunately, yoga can help reduce anxiety and improve your sleep quality. Through regular practice of yoga, you can help relax your body and mind.
5. Improves Relaxation: Yoga can help relax your body and mind and make it easier to fall asleep. It also helps reduce muscle tension and fatigue, which can interfere with sleep.

Yoga Poses for Better Sleep

Happy baby (ananda balasana)

• Lie on your back on the floor or a mat with your body in a flat position.
• Keep your head flat on the mat, bend your knees to a 90-degree angle, keeping your feet facing the ceiling.
• With your back on the mat, bend your knees and bring your feet close to your buttocks. Reach forward and grab the inside or outside of your feet, then spread your knees apart so they are near your armpits.
• While lying on your back with your knees bent and your feet close to your buttocks. Hold the inside or outside of your feet with your hands and gently rock from side to side (like a happy baby). Take deep breaths while in this position.

Standing forward bend (uttanasana)

• From Urdhva Hastasana (Raised hands Pose), with your arms raised overhead, slowly bend your torso forward and draw your arms down the sides of your body in a sweeping motion to come into a forward fold. This pose is also known as a Swan Dive.
• Bring your fingertips in line with your toes. If you can, press your palms flat to the mat. If the floor is too far away, use blocks to support your hands.
• Gently bend the knees so that they are not completely locked out.
• Engage your quadriceps muscles, drawing them up and activating them. The more your quads are engaged, the more your hamstrings (the muscles on the back of the thighs) will be able to relax and open.
• Shift your weight forward onto the balls of your feet so that your hips remain directly above your ankles.
• Now let your head hang.
• Inhale deeply and place your hands onto your hips. Engage your abdominal muscles and press your tailbone down as you come up to a standing position, lifting your torso slowly.

Corpse pose (savasana)

• Allow your legs to separate, releasing any tension that was keeping them straight so that your feet can open to either side.
• Position your arms alongside your body and slightly away from your torso, with palms facing upward and fingers curling in naturally.
• Gently draw your shoulder blades onto your back for support, similar to the motion of tucking the shoulders under in Bridge Pose, but not as intense.
• Once your limbs are in place, release any tension as you relax your whole body, including your face, and allow your body to feel heavy.
• Allow your breathing to occur in its natural rhythm. If your mind starts to wander, bring your attention back to your breath, without trying to adjust it.
• Set a timer for a minimum of five minutes, with the aim to practice for at least ten. This will help you to stay focused on your practice without having to keep checking the time.
• To finish your practice, start to deepen your breath and then slowly reawaken your body by wiggling your fingers and toes.
• Complete your practice with a full body stretch, reaching your arms overhead from your hands to your feet.
• Bring your knees up to your chest and roll onto your side, keeping your eyes closed. Allow your bottom arm to be your pillow as you rest in a fetal position for a few breaths.
• Using your hands for support, slowly bring yourself up into a seated position.

Reclined bound angle pose or butterfly pose (Supta Baddha Konasana)

• First lie down on your back.
• Bend your knees and keep the soles of your feet on the ground.
• Open your knees out to either side, bringing the soles of your feet together, as if you were in Cobbler’s Pose (Baddha Konasana).
• Your arms can be in a variety of comfortable positions, such as out in a T shape, overhead, relaxed by your sides, or resting on your thighs.
• Stay in this pose for several minutes as gravity helps to deepen your stretch. Make sure to breathe naturally throughout.
• To come out of the pose, reach down and help your knees come back together. Then roll over to one side and use your hands to support you as you sit up.