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Yoga for Better Sleep

Written and reviewed by The Kriya Yogi

Sleep quality is influenced heavily by pre-bed arousal levels — how activated the nervous system is when you lie down. This sequence is built to reduce that arousal: no standing poses, no strength work, just slow, supported shapes and longer exhales.

Why this sequence looks different from a daytime practice

Anything that raises heart rate or requires concentration on complex instructions works against the goal of sleep; every pose here is simple, floor-based, and held long enough that the mind can stop tracking "what's next." That predictability is itself part of the calming effect.

How to practise

Dim the lights, keep the room cool, and move slowly between each shape — rushing even a calming sequence keeps the nervous system mildly activated. Let the exhale be noticeably longer than the inhale throughout; that ratio is more directly linked to a calming physiological response than any specific pose.

What to avoid

Avoid backbends, inversions, and anything standing in this particular sequence — save those for daytime practice. Avoid checking a phone or screen between poses; the light and stimulation undo much of the calming effect built up during the sequence.

How long and how often

Ten to fifteen minutes, every night if useful, immediately before getting into bed, works better as a habit than an occasional longer session.

Work at the edge where breathing stays quiet and even. Sharp, shooting, radiating or electric sensation is a signal to come out of a shape, not to push further.

The sequence

  1. 01
    SukhasanaEasy Pose

    Seated, eyes closed, two minutes of slow breathing to begin winding down.

  2. 02
    BalasanaChild's Pose

    Supported child's pose over a bolster, three minutes, forehead down.

  3. 03
    Supta Baddha KonasanaReclining Bound Angle Pose

    Reclined, supported hip opener, five minutes, knees supported by cushions.

  4. 04
    ApanasanaKnees-to-Chest Pose

    Knees to chest, gently rocking, one minute, to release the low back.

  5. 05
    Supta MatsyendrasanaSupine Twist

    A slow reclined twist, both sides, staying for at least a minute each.

  6. 06
    Viparita KaraniLegs Up the Wall

    Legs up the wall for five to ten minutes, arms resting open.

  7. 07
    MatsyasanaFish Pose

    A very gentle supported chest opener if the neck is comfortable, otherwise skip.

  8. 08
    ShavasanaCorpse Pose

    Finish here, in bed if practical, letting the breath slow naturally for as long as needed.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Cautions

  • Persistent insomnia lasting weeks, or sleep disruption from suspected sleep apnoea, needs medical assessment rather than self-management alone.
  • Avoid stimulating or standing poses in the hour before bed.
  • Keep the room cool and dim; bright light close to bedtime works against the practice's purpose.
  • If a reclined pose causes numbness or discomfort, adjust support rather than pushing through.

What the evidence supports

Several trials report that regular gentle yoga, particularly practised in the evening, is associated with modest improvements in sleep quality and time to fall asleep, likely through reduced pre-sleep arousal. It is a reasonable, low-risk addition to sleep hygiene, not a substitute for treating a diagnosed sleep disorder.

Questions about better sleep

+ Does yoga before bed actually help sleep?
Regular gentle, calming yoga is associated with modestly better sleep quality in several studies, likely by lowering pre-sleep arousal.
+ What yoga poses should I avoid before bed?
Backbends, inversions and standing or strength-focused poses are best saved for daytime; they can be too stimulating close to bedtime.
+ How long should a bedtime yoga sequence be?
Ten to fifteen minutes is usually enough; the calming effect comes from consistency, not length.
+ Is legs-up-the-wall good before sleep?
It is a commonly used calming pose, gentle on the nervous system and easy to do right before getting into bed.
+ What if yoga doesn't fix my insomnia?
If sleep problems persist for weeks despite good habits, see a doctor to rule out an underlying sleep disorder.

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.