Try these 9 Yoga poses before bed if you want to sleep better

Falling asleep can be challenging for many, even with common tricks like reading, sipping herbal tea, or journaling. If you’ve tried these and still struggle to get restful sleep, consider giving yoga a try. Yoga for sleep focuses on calming the nervous system, preparing your body to relax and drift off. The key is to choose gentle, relaxing poses that won’t elevate your heart rate.

How Yoga Can Help You Sleep

Yoga can be an effective way to unwind and reduce stress, similar to other forms of exercise. Research indicates that yoga can lower cortisol levels—the stress hormone—though the degree of reduction can vary based on the frequency and intensity of practice. Some studies also suggest that yoga can positively impact symptoms of depression, making it a complementary approach to traditional treatments. Since higher cortisol levels can disrupt sleep patterns, incorporating yoga may help improve sleep quality. A 2019 study found that regular yoga practice could be beneficial in managing insomnia, suggesting that it might offer significant improvements in sleep health.

9 Yoga Poses to Try Before Bed

These poses are suitable for all experience levels and can be practiced by beginners. Aim to move through these poses slowly, paying attention to your breath and any areas of tension. Perform this sequence for about 20 to 30 minutes before bedtime.

1. Cat-Cow Pose
   • Start on your hands and knees, with hands shoulder-width apart and knees under your hips.
   • Inhale, arch your back, and tilt your head and pelvis upwards (Cow Pose).
   • Exhale, round your back, and tuck your head and pelvis down (Cat Pose).
   • Repeat several times, synchronizing breath with movement.
2. Forward Fold
   • Stand straight, then bend forward to reach for your toes. If necessary, place your hands on the ground or below your knees.
   • For a deeper stretch, try reaching around your ankles.
   • Keep your back straight and focus on deep breathing.
3. Bridge Pose
   • Lie on your back with legs and arms extended on the floor.
   • Inhale, lift your hips off the ground, and adjust your arms closer to your body for balance.
   • Your knees should form a 90-degree angle. You can either keep your hands flat or clasp them under your hips.
4. Happy Baby
   • From Bridge Pose, lie on your back and lift your legs towards the ceiling.
   • Grab the outside of your feet with both hands and gently rock side to side to release lower back tension.
5. Legs-Up-the-Wall
   • Find space beside a wall, lie on your back, and walk your legs up the wall or lift your hips with your arms.
   • Keep your hips close to or slightly away from the wall, and stretch your arms out beside you.
   • This pose helps with relaxation and improves circulation.
6. Child’s Pose
   • Begin by kneeling or on hands and knees, tuck your feet under your hips, and bring your forehead towards the ground.
   • Stretch your arms out in front or keep them by your sides with palms up.
   • This pose provides a gentle stretch for your spine and promotes relaxation.
7. Seated Twist
   • From a seated position, extend your legs and cross one leg over the other.
   • With the opposite arm, twist your torso and push gently on the raised knee with your elbow.
   • Repeat on the other side, focusing on deep breaths.
8. Butterfly Pose
   • Sit with your feet pressed together and your back straight.
   • Place your hands on your feet and gently press your knees towards the ground.
   • For a deeper stretch, move your feet closer to your body.
9. Head-to-Knee Pose
   • Sit with one leg extended and the other foot against the inner thigh of the extended leg.
   • Reach towards the extended leg, aiming to touch your foot or ankle.
   • Lean forward and try to bring your forehead to your knee. Repeat on the other side.

Incorporating these poses into your nighttime routine can help ease your body and mind into a restful state, potentially improving your sleep.