Yoga doesn’t just work the body — it also calms the mind and helps regulate the nervous system. That’s why more and more people are adding yoga for sleep to their evening routines, as a mindful way to switch off from the day and prepare the body for rest.
At Breathspiration, we explain how yoga can become a simple and effective tool to improve sleep quality.
Why does yoga help you sleep better?
Insomnia and waking up in the middle of the night are often linked to an overstimulated nervous system. Yoga works directly on the parasympathetic nervous system — the one responsible for rest and recovery. Through gentle movement, mindful stretching, and deep breathing, your body receives a clear signal: it’s time to relax.
Practicing yoga for sleep helps lower cortisol levels (the stress hormone), releases tension stored in the back, hips, and neck, and calms the constant stream of thoughts. The result is a smoother, more natural transition into sleep.
When to practice yoga for sleep
Although yoga can be practiced at any time of day, if your goal is to sleep better, the best time is late afternoon or evening — about 30 to 60 minutes before bed. This isn’t an intense practice, but a slow, restorative sequence.
Yoga for sleep isn’t meant to energize the body — quite the opposite: it helps you slow down, let go of effort, and create a space of calm and quiet before going to bed.
Recommended yoga poses for better sleep
Certain poses are especially helpful for supporting rest. You don’t need a long sequence — 10 to 15 minutes is enough.
Balasana (Child’s Pose)
Relaxes the back, shoulders, and neck. Ideal for releasing physical and mental tension built up throughout the day.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Gently opens the hips and relaxes the lower back. Deeply calming and restorative.
Viparita Karani (Legs Up the Wall Pose)
One of the most effective poses in yoga for sleep. It calms the nervous system, improves circulation, and helps release the day’s fatigue.
Happy Baby (Happy Baby Pose)
Releases tension in the hips and lower back, creating a sense of ease and lightness before sleep.
These poses can also be done in bed, using cushions or blankets for extra comfort.
Breathing: the key to yoga for sleep
Breathing is one of yoga’s foundations and plays an important role in falling asleep. Practicing conscious breathing before bed helps slow your heart rate and quiet the mind.
Diaphragmatic breathing
Breathing deeply from the belly activates the body’s relaxation response. Just 5 minutes can be enough to notice results.
4–6 breathing or 4–7–8 breathing
Lengthening the exhale sends a direct signal of calm to the nervous system. It’s simple and very effective as part of yoga for sleep.
Creating a nighttime yoga routine
For yoga for sleep to be truly effective, consistency matters. You don’t need to practice every night, but regularity helps.
Practical tips:
- Practice at the same time each day.
- Dim the lights and avoid screens before starting.
- Use soft music or silence.
- Prioritize comfort over “perfect” form.
- Listen to your body and adapt each movement.
Yoga isn’t an obligation — it’s a space for self-care.
Yoga, rest, and conscious wellbeing with Breathspiration
Sleeping well doesn’t just improve physical recovery — it also supports emotional balance and mental clarity. Bringing yoga for sleep into your nighttime routine is a way to reconnect with yourself, release the day, and prepare your body for deeper rest.
At Breathspiration, we see yoga as a holistic experience that goes beyond the mat. Creating mindful rituals, respecting your natural rhythms, and protecting your rest are essential parts of a more balanced lifestyle.
Contact us if you’d like to learn more about yoga for sleep.
