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Bedtime Yoga Poses for Better Sleep: 3 Relaxing Yoga Postures to Do Before Bed

In today’s fast-paced world, finding a restful night’s sleep can often feel like a challenge. Stress, anxiety, and the constant buzz of daily life can intrude upon our peaceful repose. However, incorporating a few gentle yoga poses into your bedtime routine can help calm the mind and prepare the body for a restful slumber. Here, we explore three relaxing yoga postures that can enhance your sleep quality and ease you into a tranquil night.

1. Child’s Pose (Balasana)

Child’s Pose is a restorative position that encourages relaxation and introspection. It gently stretches the back and hips while promoting a sense of calm.

How to Practise:

• Begin by kneeling on the floor with your big toes touching and knees spread apart.
• Lower your torso between your thighs, extending your arms in front of you or resting them alongside your body.
• Allow your forehead to rest on the mat for grounding.
• Breathe deeply and hold this pose for 1–3 minutes, allowing any tension to melt away.

Benefits:
Child’s Pose helps to alleviate stress and fatigue, whilst gently stretching the spine. It is particularly beneficial for calming the mind, making it an excellent choice for your pre-sleep routine.

2. Legs-Up-the-Wall Pose (Viparita Karani)

Legs-Up-the-Wall Pose is a gentle inversion that promotes relaxation and alleviates tension accumulated throughout the day. This pose helps to improve circulation while reducing stress and anxiety.

How to Practise:

• Sit next to a wall, and then lie back onto the floor, swinging your legs up against the wall.
• Your arms can rest at your sides, palms facing upwards, or you can place them on your abdomen.
• Close your eyes and focus on your breath, allowing yourself to fully relax for 5–10 minutes.

Benefits:
This pose encourages relaxation and mindfulness, helping to quiet racing thoughts and bring awareness to the breath. Additionally, it can help reduce swelling in the legs and feet, making it ideal for those who have been on their feet all day.

3. Supine Spinal Twist (Supta Matsyendrasana)

The Supine Spinal Twist is a gentle way to release tension in the spine and hips, helping to unwind both physically and mentally before bedtime.

How to Practise:

• Lie on your back with your arms stretched out to the sides in a ‘T’ position.
• Bend your knees and place your feet flat on the floor.
• Gently lower your knees to one side while keeping your shoulders grounded. You can gaze in the opposite direction for a deeper stretch.
• Hold this position for 1–3 minutes and then switch sides.

Benefits:
This pose aids digestion, relieves lower back tension, and helps to detoxify the body—all of which can contribute to better sleep. The gentle twist also brings a sense of calmness, perfect for easing into a night of restful sleep.

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Incorporating these three soothing yoga poses into your nightly routine can be a simple yet effective way to promote relaxation and prepare your body for sleep. By taking just a few moments to connect with your breath and unwind, you may find that you drift off into a more peaceful and restorative slumber. Remember, creating a calm bedtime environment—free from screens and distractions—is also key to ensuring that you get the best sleep possible. Happy stretching and sweet dreams!