Yoga for Better Sleep: Poses to Calm Your Mind

14 November 2025

Struggling to fall asleep? Tossing and turning all night? You’re not alone. Sleep troubles are more common than ever, thanks to stress, screen time, and our fast-paced lives. But what if the secret to a restful night’s sleep was as simple as rolling out a yoga mat?

Yoga has been used for centuries to promote relaxation, reduce stress, and enhance mindfulness. And when it comes to sleep, it’s a game-changer. Certain yoga poses can calm your nervous system, ease tension, and signal to your body that it’s time to unwind.

So, if counting sheep isn’t doing the trick, let’s dive into some yoga poses that can help you sleep like a baby.

How Yoga Helps Improve Sleep

Before we get into the poses, let’s talk about why yoga is so effective for better sleep.

1. Reduces Stress and Anxiety

Stress and anxiety are two of the biggest culprits behind sleepless nights. Yoga helps by lowering cortisol levels (the stress hormone) and encouraging deep breathing, which sends signals to your brain that it’s time to relax.

2. Encourages Mindfulness

Ever find yourself lying awake thinking about everything you need to do tomorrow? Yoga promotes mindfulness, helping you stay present and let go of racing thoughts that keep you up at night.

3. Relaxes the Nervous System

Certain yoga poses activate the parasympathetic nervous system—also known as the "rest and digest" system. This counters the effects of stress and prepares your body for sleep.

4. Relieves Tension and Tightness

Throughout the day, we build up tension in our muscles—especially in the neck, shoulders, and lower back. Stretching and gentle movement can release that built-up tension, making it easier to settle into a comfortable sleep position.

Now that we know how yoga helps, let’s get into the best poses to try before bed.

Best Yoga Poses for Better Sleep

1. Child’s Pose (Balasana)

Child’s Pose is like a warm hug for your body. It gently stretches your back, hips, and shoulders while encouraging deep breathing and relaxation.

How to do it:
- Kneel on the floor with your knees wide apart and your big toes touching.
- Fold forward, resting your forehead on the mat or a pillow.
- Stretch your arms forward or let them rest by your sides.
- Hold for 1-3 minutes, breathing deeply.

2. Standing Forward Bend (Uttanasana)

A simple forward fold can help release tension in your back and hamstrings while promoting blood circulation to your brain, which calms the nervous system.

How to do it:
- Stand with your feet hip-width apart.
- Hinge at your hips and let your upper body hang forward.
- Let your hands rest on the floor, your shins, or just dangle.
- Hold for 30 seconds to 1 minute, breathing deeply.

3. Legs Up the Wall (Viparita Karani)

This pose is like a magic trick for relaxation. It improves circulation, reduces swelling in the legs, and helps quiet the mind.

How to do it:
- Sit sideways against a wall.
- Swing your legs up the wall and lie back onto the floor.
- Rest your arms by your sides and close your eyes.
- Stay in this pose for 5-10 minutes, breathing slowly.

4. Reclining Butterfly (Supta Baddha Konasana)

This gentle hip-opening pose helps relieve lower body tension and encourages deep relaxation.

How to do it:
- Sit on the floor with the soles of your feet together and knees falling open.
- Slowly lean back until your back is resting on the floor.
- Place your hands on your belly or stretch them out to the sides.
- Hold for 2-5 minutes, breathing deeply.

5. Seated Forward Bend (Paschimottanasana)

A gentle stretch for the back and hamstrings, this pose helps calm the mind and ease stress.

How to do it:
- Sit with your legs extended straight out.
- Inhale, lengthen your spine, and then exhale as you fold forward over your legs.
- Keep your back straight and reach for your feet, ankles, or shins.
- Hold for 30 seconds to 1 minute.

6. Supine Spinal Twist (Supta Matsyendrasana)

Twisting poses help release tension along the spine and improve digestion, which can be helpful if late-night bloating is keeping you awake.

How to do it:
- Lie on your back and hug your knees to your chest.
- Drop both knees to one side, keeping your shoulders flat on the ground.
- Extend the opposite arm out and gaze toward it.
- Hold for 30 seconds, then switch sides.

7. Corpse Pose (Savasana)

No bedtime yoga routine is complete without Savasana. It's the ultimate relaxation pose that allows your body to fully let go of stress.

How to do it:
- Lie flat on your back with your legs slightly apart and arms relaxed by your sides.
- Close your eyes and focus on your breath.
- Stay in this pose for 5-10 minutes.

Additional Tips for Better Sleep

Pairing yoga with good sleep habits can make a world of difference. Here are some extra tips:

- Stick to a Sleep Schedule: Try to go to sleep and wake up at the same time every day.
- Limit Screen Time: Avoid screens at least 30 minutes before bed. The blue light messes with your melatonin levels.
- Create a Relaxing Bedtime Routine: Read a book, take a warm bath, or practice gentle yoga.
- Avoid Heavy Meals Late at Night: Eating too close to bedtime can make it harder to fall asleep.
- Try Breathing Exercises: Deep breathing or meditation before bed can work wonders for relaxation.

Final Thoughts

If sleep has been playing hard to get, yoga might be the missing piece of the puzzle. By incorporating these calming poses into your nightly routine, you can quiet your mind, ease tension, and set the stage for deep, restorative sleep.

So, roll out your mat, take some deep breaths, and let yoga work its magic. Sweet dreams!