Yoga for Better Sleep: Relaxation Techniques to Try Tonight

31 July 2025

Let’s be real: few things are more frustrating than tossing and turning in bed, watching the clock tick past midnight, and still not catching any quality Zzz's. You’re exhausted, your brain won’t shut off, and counting sheep? Yeah, that only made you think of your to-do list again. If this sounds a bit too familiar, yoga might just be your secret weapon for better sleep.

Now, I’m not talking about intense, sweat-dripping yoga workouts. What we’re diving into today is a gentler, slower-paced side of yoga — the kind that invites relaxation, calms your nervous system, and sets the perfect tone for a blissful night’s rest.

Get comfy, grab a blanket (you might want it later!), and let’s talk about how you can use yoga for better sleep tonight.

Why Yoga Helps You Sleep Better

Before we jump into the yoga poses and techniques, let’s break down the “why.”

Truth is, sleep is more than just shutting your eyes and hoping for the best. Your body and mind need to be in a state of deep relaxation to slip into quality sleep. That’s where yoga comes in. Yoga, especially when it's focused on breathwork and gentle movement, activates the parasympathetic nervous system — a.k.a. your body’s “rest and digest” mode.

This calms your mind, slows your heart rate, and lowers blood pressure. It’s like telling your body, “Hey, it’s safe now. Time to wind down.”

Got stress? Anxiety tap-dancing in your brain? Yoga helps with that too. Multiple studies have shown that practicing yoga regularly helps reduce insomnia, anxiety, and overall stress levels. Not to mention, it helps you become more in tune with your body and breath.

Set the Scene: Creating Your Yoga Sleep Ritual

You don't have to book a fancy studio class or own all the props to do bedtime yoga. It’s all about creating a soothing space and making it part of your nightly wind-down.

Here’s what you can do:

- Dim the lights: Lighting sets the vibe. Go for soft, warm lighting or just a few candles.
- Silence the screens: Your phone and TV can wait. Blue light is not your sleep buddy.
- Light scent therapy: A bit of lavender essential oil or a calming incense stick can do wonders.
- Grab comfy things: Use a yoga mat, cushions, blankets—whatever makes you feel cozy and grounded.

Once your space feels safe and serene, your body will associate it with relaxation and sleep. And now, onto the good stuff.

7 Gentle Yoga Poses for Deep Relaxation Before Bed

These poses are designed to help your body release tension, quiet your mind, and prepare for restful sleep. Move slowly, breathe deeply, and don’t worry about doing them “perfectly.” It’s all about feeling good, not looking good.

1. Child’s Pose (Balasana)

This is your go-to pose when you need comfort and grounding. It gently stretches your lower back while calming the mind.

How to do it:
- Kneel on your yoga mat.
- Sit back onto your heels and fold forward, bringing your forehead to the mat.
- Stretch your arms out in front or tuck them beside your legs.
- Breathe deeply and stay for 1–2 minutes.

It’s like giving yourself a little hug from the inside out.

2. Legs-Up-The-Wall (Viparita Karani)

If you’ve ever felt your legs buzzing after a long day, this one’s for you. It drains tension and increases circulation.

How to do it:
- Lie on your back.
- Scoot your hips close to a wall and stretch your legs straight up.
- Let your arms rest by your sides.
- Close your eyes and stay here for 5–10 minutes.

This pose is pure magic for anxiety and tired legs.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

A gentle movement through your spine helps release the kinks from the day.

How to do it:
- Start on all fours, wrists under shoulders, knees under hips.
- Inhale: Arch your back, lift your head/tailbone (Cow).
- Exhale: Round your spine, tuck your chin (Cat).
- Repeat slowly for 1–2 minutes.

It’s like giving your spine a slow, sleepy massage.

4. Seated Forward Fold (Paschimottanasana)

This pose calms your mind and stretches out the hamstrings.

How to do it:
- Sit with your legs extended straight in front.
- Inhale to lengthen your spine, exhale and fold forward.
- Rest your hands on your legs or feet.
- Hang out here for a few minutes, breathing deeply.

Feel your body melt a little more with each exhale.

5. Supine Spinal Twist (Supta Matsyendrasana)

Twisting poses are amazing for releasing physical and emotional tension.

How to do it:
- Lie on your back.
- Hug your right knee into your chest and drop it over to the left.
- Keep your arms out like a T and turn your head to the right.
- Switch sides after a minute or two.

Think of it as wringing out the stress from your day.

6. Happy Baby (Ananda Balasana)

Yes, it feels a little silly. But dang, it’s relaxing.

How to do it:
- Lie on your back.
- Bend your knees and grab the outer edges of your feet.
- Open your knees wider than your torso, aiming them toward your armpits.
- Rock gently or stay still for a minute or two.

Like a literal reset button for your hips and lower back.

7. Corpse Pose (Savasana)

It’s not just laying down — it’s conscious rest.

How to do it:
- Lie flat on your back with arms relaxed by your sides.
- Let your feet fall naturally outward.
- Close your eyes and take long, slow breaths.

Stay here for at least five minutes. This is your moment of surrender.

Add Breathwork to Boost the Benefits

Pairing yoga with mindful breathing supercharges the relaxation effect. Try this simple breathing technique before, during, or after your yoga session.

4-7-8 Breathing

This one is known for lulling people to sleep faster than counting sheep ever could.

How to do it:
- Inhale through your nose for 4 counts.
- Hold the breath for 7 counts.
- Exhale slowly through your mouth for 8 counts.
- Repeat 4–8 times.

Feel things slowing down? That’s your nervous system easing into a calm state. Sweet dreams incoming.

Yoga Nidra: The Sleep Yoga You Didn’t Know You Needed

If you’re new to Yoga Nidra, prepare to fall in love. It’s often called “yogic sleep,” and no joke — 30 minutes of Yoga Nidra can feel like hours of real sleep.

What it is: A guided meditation that walks you through different stages of relaxation, often lying down comfortably.

You can find free recordings online or apps like Insight Timer. Just press play, lay back, and drift. No movement required.

Tips to Make Yoga a Nightly Habit

Sticking with yoga is easier when you make it part of your bedtime ritual. Here’s how:

- Keep it short: Even 10–15 minutes can make a difference.
- Be consistent: Try doing it at the same time every night.
- Use a sleep journal: Track how yoga affects your sleep.
- Don’t overthink it: It’s OK if your mind wanders. Just gently bring it back.

Think of yoga like brushing your teeth — a non-negotiable part of your night.

Final Thoughts: Your Path to Peaceful Sleep Starts on the Mat

If sleep has been playing hard to get, yoga might just be the key that unlocks dreamland. It’s soothing, grounding, and gives your overworked brain and body a gentle nudge to settle down.

You don’t need to be flexible, spiritual, or experienced. Just roll out a mat (or hop on your carpet), move your body a little, breathe a lot, and let go of the day. That’s all there is to it.

So tonight, instead of scrolling one more time or trying to power through another TV episode, try some sleepy-time yoga instead. Your body and brain will thank you — probably by letting you sleep like a baby.

Sweet dreams