In this article
- Why it can be hard to fall asleep
- When to speak to a doctor
- How yoga may help with sleep
- Bedtime yoga for beginners
- 10- and 15-minute bedtime yoga videos
- Exercises and yoga poses for sleep
- Yoga nidra for sleep: what to listen to
- Common mistakes
- Frequently asked questions
- Guided practices for sleep
Yoga for sleep
The day is over, but your mind is still busy with conversations, plans and to-do lists. On evenings like this, bedtime yoga can offer a gentle transition from work to rest. A few comfortable poses, slow movements and a moment of relaxation at the end can help you notice and release tension that has built up during the day.
There is more than one way to practise yoga for sleep: you can follow a short exercise video, choose a meditation or simply lie down and listen to a guided yoga nidra practice. You do not have to try to fall asleep the “right” way. Choose a format that makes it easier for you to slow down.
Why it can be hard to fall asleep
Sleep is affected by both the events of the day and habits we may not associate with bedtime. Sometimes temporary stress is the cause. At other times, difficulty falling asleep becomes a recurring problem that needs professional attention.
Things that can make it harder to sleep:
- going to bed and waking up at irregular times;
- dealing with work or worrying thoughts late in the evening;
- caffeine later in the day and nicotine;
- drinking alcohol before bed, which can make sleep more disrupted;
- bright light, noise or an uncomfortable bedroom temperature;
- intense exercise just before bed, if it leaves you feeling more alert;
- pain, certain health conditions and sleep disorders.
Yoga may help you have a calmer evening, but it does not address every cause of poor sleep. It can also help to set aside time to unwind before bed and keep a regular sleep schedule where possible. These habits are included in the healthy sleep recommendations from the US National Heart, Lung, and Blood Institute.
When to speak to a doctor
If difficulty falling asleep or waking during the night happens repeatedly, affects how you feel during the day, or is accompanied by loud snoring and pauses in breathing during sleep, speak to a doctor. There can be many different causes, and evening exercises alone may not be enough.
Cognitive behavioural therapy for insomnia is one of the main treatments for chronic insomnia. Yoga can complement your efforts to look after your sleep, but it does not replace diagnosis or treatment. If a pose causes pain, dizziness or other discomfort, stop the exercise and choose a more comfortable option.
How yoga may help with sleep
A calm practice combines gentle movement, awareness of your breathing and rest. It gives you a chance to notice where tension has built up during the day and take time to settle into a quieter rhythm.
- Helps muscles relax. Comfortable positions and gentle movements can ease feelings of stiffness in your back, shoulders and hips.
- Creates a pause before bed. A few minutes without work or rushing can help you bring the day to a close.
- Brings attention to your breathing. You can observe its natural rhythm without trying to follow a complicated breathing pattern.
- Supports a bedtime routine. A familiar sequence of actions helps you make time for rest.
Bedtime yoga for beginners: how to practise in the evening
You do not need flexibility or experience for your first session. Choose familiar movements, avoid holding your breath and leave time to lie quietly. A gentle bedtime practice should not become a test of strength or flexibility.
How to prepare:
- dim the lights and have a mat, blanket or cushions ready for support;
- choose a short class in advance so you are not searching for a video once you are in bed;
- move smoothly and come out of a pose before it becomes painful;
- breathe freely: you do not need a special rhythm or breath holds;
- if you have no energy for exercises, choose relaxation or meditation instead.
For beginners, 10–15 minutes can be a manageable starting point, but it is not a requirement. If active sessions make you feel more alert, practise earlier in the evening. Choose a calmer format just before bed.
10- and 15-minute bedtime yoga videos
If you would like to follow a yoga video, start with the 10-minute “Evening Practice”. It includes a gentle warm-up, movements on the mat and a relaxation pose at the end. It is a short class with the sequence already planned for you.
There is also a 15-minute version. Check the sequence before you begin: it includes more challenging poses, including Plow Pose. If these are not suitable for you, choose the 10-minute class or the 15-minute “Healthy Sleep” meditation, which does not involve physical exercise.
Do not judge an evening session by how many calories you burn or how deeply you stretch. Pay attention to how you feel after the video instead.
6 exercises and yoga poses for sleep and relaxation
Yoga poses for sleep do not have a specific sleep-inducing effect. These positions are suitable for a calm evening practice because they let you move gently and rest. Use the videos to learn the technique and choose exercises according to how you feel.
- Cat movement. On all fours, gently change the position of your back. Move slowly and avoid tilting your head back.
- Child’s Pose. Find a position that feels comfortable for your back and neck. Skip it if it bothers your knees.
- Wind-Relieving Pose. Lie on your back and gently hug your bent legs without forcing your thighs against your abdomen.
- Reclining Spinal Twist. Let one bent leg move to the side, then repeat on the other side. Your knee does not have to touch the floor.
- Reclining Butterfly Pose. Bring the soles of your feet together and let your knees open out to the sides. Place cushions under them if you need support.
- Relaxation Pose. Lie comfortably, close your eyes and gradually release tension in your face, shoulders, abdomen, arms and legs.
You do not have to do every exercise in sequence. If you simply want to relax, start with the last pose. Stop moving if you feel pain or significant discomfort.
Yoga nidra for sleep: what it is and where to listen
Yoga nidra is a guided relaxation practice. It is usually done lying down: a voice guides your attention through your body, so you do not need to move or hold challenging poses. You can listen with your eyes closed; falling asleep is not a required outcome.
To try it, start with the 5-minute “Relaxation” practice. The exercise used in this class is described on the website as yoga nidra with a focus on calm. Get comfortable and check the audio before you begin. If you would like a longer practice for sleep, there are 10-minute and 15-minute “Healthy Sleep” meditations. These are separate meditations, rather than versions of yoga nidra.
The “Relaxation” page lists the video as available with a subscription. Check the access details in advance so they do not interrupt your routine just before bed.
Common mistakes
- Expecting a single pose or yoga nidra session to guarantee sleep within a few minutes.
- Choosing an intense video just before bed when it leaves you feeling more alert.
- Stretching through pain to go deeper into a pose.
- Holding your breath or trying to breathe more slowly than feels comfortable.
- Choosing a recording with an unsuitable length or audio, then repeatedly interrupting your practice to switch to another.
- Ignoring recurring sleep problems and hoping to solve them through exercises alone.
Your evening practice should feel manageable. If a few quiet minutes are all you need today, that is also a good way to end the day.
Frequently asked questions
Can I do yoga right before bed?
Yes, if the session is calm and you feel comfortable resting afterwards. If the practice makes you feel more alert, move it to an earlier time.
What should beginners choose: a video, yoga poses or yoga nidra?
If you want to move, start with a short evening video. If your body feels tired, choose meditation or yoga nidra and listen to the instructions lying down.
Can bedtime yoga help with insomnia?
It may help you relax, but it does not replace treatment for insomnia. If sleep problems keep recurring and affect you during the day, speak to a doctor.
Can I practise bedtime yoga in bed?
You can comfortably listen to yoga nidra, meditate or relax while lying in bed. For cat movements and other exercises where you support yourself on your hands, use a mat on a stable surface.
Do I need music for bedtime yoga?
No. If quiet music helps you relax, use it. If it distracts you, practise without it or choose a recording with spoken guidance.
Will yoga help me get deep sleep?
Yoga may support sleep quality for some people, but a single practice does not guarantee a particular depth of sleep or how quickly you will fall asleep.
Can I practise every evening?
You can repeat a gentle practice often, as long as it does not cause pain or leave you exhausted. One evening you might choose a video; another evening, just relaxation.
Guided practices for sleep
Choose a format to suit how you feel: the 10-minute “Evening Practice” if you want to move, “Relaxation” if you would like to listen to yoga nidra, or the 5-minute “Healthy Sleep” meditation. For regular practice, there is the “Healthy Sleep in 14 Days” challenge.
Check the class sequence before you begin: series called “Sound Sleep” may include active poses. If you are looking for a practice to do just before bed, choose one that helps you personally feel calmer.
You do not have to fit in every exercise and listen to every recording in one evening. One practice that suits you today is enough.
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