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PHYSICAL HEALTH

Yoga for Better Sleep: Relaxing Bedtime Routine

Learn gentle yoga stretches and breathing techniques to unwind before bed. Improve sleep quality with this expert-guided relaxation sequence.

SARA IVANHOE
Jul 25, 2025
2 min read(305 words)
Yoga for Better Sleep: Relaxing Bedtime Routine

Struggling with sleep? This gentle yoga sequence combines mindful movement and breathing techniques to help you unwind and prepare for restful sleep. No special equipment needed—just a comfortable space and a pillow (optional).

Why Yoga Helps with Sleep

Yoga before bed can:
- Reduce physical tension
- Calm the nervous system
- Lower stress hormones
- Prepare the mind for sleep

Gentle Yoga Stretches for Sleep

1. Seated Preparation

  1. Sit comfortably with eyes closed
  2. Take 5 deep nasal breaths
  3. Set an intention to release the day

2. Upper Body Release

  1. Interlace fingers and stretch arms overhead
  2. Alternate finger interlacing
  3. Add gentle side leans to release tension

3. Seated Twist Sequence

  1. Cross legs comfortably
  2. Inhale to lengthen spine
  3. Exhale to twist gently
  4. Hold for 3-5 breaths each side

Left Nostril Breathing for Relaxation

This ancient technique (Nadi Shodhana variation) calms the nervous system:

  1. Use right hand to alternate nostrils:
    • Thumb closes right nostril
    • Ring finger closes left nostril
  2. Breathe in through left nostril
  3. Exhale through right nostril
  4. Repeat for 5-10 cycles

Final Relaxation Poses

1. Supported Forward Fold

  • Place pillow under belly
  • Let head hang heavy
  • Breathe into tense areas

2. Reclined Butterfly Pose

  • Lie on back
  • Bring soles of feet together
  • Let knees fall open
  • Place hands on belly/heart

3. Eye Relaxation Technique

  1. Rub hands together to create warmth
  2. Cup palms over closed eyes
  3. Breathe deeply 3-5 times

Tips for Better Sleep Yoga

  • Practice 30-60 minutes before bed
  • Keep movements slow and gentle
  • Focus on releasing rather than stretching
  • Combine with other sleep hygiene practices

Give this routine 10-15 minutes each night to signal your body it's time to rest. Sweet dreams!

SARA IVANHOE

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