A short yoga routine before bed can help you relax if your mind won’t stop racing or your muscles are tight after a long day. This isn’t a workout; it’s a nice way to let your body know it’s time to rest. These five simple poses are great for people who are just starting out and don’t need to be flexible. They work best when you breathe slowly and deeply and make the area around you calm. “Child’s Pose” is the name of the first pose. Kneel down on the floor and sit back on your heels.
Preparing Your Sleeping Area
It’s easier to fall asleep when your body is calm and your mind isn’t racing. Gentle yoga can help loosen tight areas like your shoulders and hips, and controlled breathing can tell your nervous system to relax. It works like a dimmer switch for your busy day. We chose the following poses because they don’t require much effort and can be held for a long time without hurting. This makes them great for getting your body and mind ready to sleep.
How Yoga Can Help You Sleep Better
It’s easier to fall asleep when your body is calm and your mind isn’t “alert.” Gentle yoga helps your neck, shoulders, lower back, and hips relax. Breathing steadily also helps your nervous system calm down. You could say that it is like turning down the volume on your day. The poses below are easy to do, don’t take much effort, and can be held for longer periods of time, which is great for getting ready for bed.
The first pose is Child’s Pose (Balasana).
Child’s Pose is a great way to relax your back and hips and calm your nerves. To start, kneel on the floor and put your big toes together. Spread your knees apart so that they are comfortable. Bend forward until your forehead touches the floor or a pillow. You can stretch your body by reaching your arms out in front of you. You can also rest your arms next to your body if you want to feel more enclosed.
Pose 2: Legs Up the Wall (Viparita Karani)
This is a great pose for when your legs are heavy and swollen at the end of the day. Sit next to a wall with your legs bent and swing them up while you lie back. You can be right next to the wall or a few inches away from it. Put a folded blanket under your hips if your lower back needs more support. Put your arms on your belly or on the sides of your body. Stay in this position for three to eight minutes. If your mind keeps racing, count your breaths out loud from 1 to 10 and then start over. It’s boring in a good way, which is what makes you sleep.
Supta Baddha Konasana, or reclining bound angle, is the third pose.
This pose is great for relaxing after dinner because it opens up your hips and relaxes the muscles in your stomach. Start by lying on your back. Put your feet together and let your knees fall out to the sides. Put pillows or folded towels under each knee to keep your inner thigh muscles from pulling. One hand should be on your chest and the other on your stomach. Sleep tip: For 2 to 5 minutes, stay in this position. Let your stomach grow as you breathe in. Keep your jaw and tongue relaxed. If your jaw is tight, it can make you feel more awake.
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The Supine Twist, or Supta Matsyendrasana, is the fourth pose.
A simple twist can help you relax and relieve the stress in your lower back. First, lie on your back and bring your knees up to your chest. Then, let both knees fall to one side while you stretch your arms out to make a T shape. If it feels good, you can turn your head to look the other way, or you can just keep it up. To sleep better, try lying in this position for one to two minutes on each side. Breathe deeply into your ribs and the sides of your body. To make it easier for your knees to reach the floor, put a pillow between them or under them. It’s better to be comfortable than to stretch a lot.
Pose 5: Supported Corpse Pose (Savasana)
Savasana is good for relaxing your body. Add extra support when you sleep on it so your muscles can fully relax. To ease pressure on your lower back, lie flat on your back with a pillow under your knees. Cover yourself with a light blanket. If your mind keeps racing, put a soft cloth or eye pillow over your eyes. To help you sleep, stay in this position for 3 to 10 minutes. Take four counts to breathe in and seven counts to breathe out. If 7 counts is too hard, try 4 counts in and 6 counts out instead. Don’t try to control your breathing; just let it happen. When you’re done, roll over to your right side and take a few deep breaths before sitting up.
A Simple Yoga Flow Before Bed
For 2 minutes, do Child’s Pose; for 5 minutes, do Legs Up the Wall; for 3 minutes, do Reclining Bound Angle; for 2 minutes on each side, do Supine Twist; and for 3 to 5 minutes, do Supported Savasana. Do Legs Up the Wall and Supported Savasana if you don’t have much time. That mix alone can change your mood.
Things you can do to sleep better
Yoga can help you sleep better, but you also need to be aware of the time and the things going on around you. Don’t drink coffee in the afternoon or evening if it keeps you awake. During the last hour before bed, turn down the brightness on your screen and stay away from things that make you excited. If you can’t stop thinking about what you have to do tomorrow, make a short list of things that worry you and one simple thing you can do to help. Then put it away. Keep the room quiet and breathe through your nose while you do your poses. The most important thing is to stick with it. If you do this routine most nights for two weeks, your body will start to see it as a sign that the day is over. Tell me what your sleep problem is, like having trouble falling asleep or waking up in the middle of the night, or being in pain. That way, I can give you more specific help. After that, I can give you the same five poses with exact times and equipment suggestions that will work for you.
