Using Yoga for Better Sleep
Why Yoga Helps You Sleep
Switching on the Rest-and-Digest Response
Slow stretches and elongated exhales nudge the vagus nerve, shifting the body from fight-or-flight into rest-and-digest. Gentle forward folds and supported poses downshift heart rate and muscle tension, making it easier to let go of the day and welcome sleep naturally without forcing it.
Begin on all fours with slow cat-cow, then add neck releases and small hip circles. Let your inhale lengthen the front body and exhale soften the back. Keep eyes soft, jaw relaxed, and shoulders heavy. The goal is to downshift, not perform. Notice the floor holding you, breath by breath.
A Gentle 20-Minute Bedtime Sequence
Slide into a supported forward fold with a pillow, then rest in Legs-Up-the-Wall for five quiet minutes. Finish with a reclined twist, knees cushioned, arms wide. Every shape should feel like an exhale. If anything feels sharp or effortful, add props, reduce range, and let gravity do the work.
A Gentle 20-Minute Bedtime Sequence
Breathwork That Settles the Night
Take two small inhales through the nose, then a long, unhurried exhale through the mouth. Repeat several times. Follow with breath counts where your exhale is two beats longer than your inhale. This combination releases tension in the chest and tells your nervous system, unmistakably, that it is safe to rest.
Breathwork That Settles the Night
Use your right hand to gently alternate nostrils: inhale left, exhale right; inhale right, exhale left. Keep the pace slow and silky. This practice balances hemispheric activity, steadies attention, and eases rumination. Two to four minutes is enough to feel quieter, focused, and ready to slip toward sleep.
Breathwork That Settles the Night
Inhale for four, hold for seven, exhale for eight. Keep the breath light, never strained. As you repeat, relax your tongue, unclench your teeth, and imagine exhaling the day’s weight. Many readers report fewer wake-ups and easier return to sleep when this pattern becomes a nightly cue.
Setting the Scene: A Sleep-Smart Yoga Space
Dim warm lights thirty minutes before bed. Keep the room slightly cool and gather a pillow, blanket, and strap nearby. A mat by the bed removes friction. The message is clear: nothing elaborate, only softness. Your environment becomes a whispered invitation to unwind and drift deeper, without distractions.
Setting the Scene: A Sleep-Smart Yoga Space
Power down bright screens or use night mode well before your sequence. Replace scrolling with three pages of gentle reading or journaling, then your yoga flow. This creates a dependable pre-sleep arc. Tell us what swap works best for you, and subscribe for printable ritual checklists you can personalize.
Setting the Scene: A Sleep-Smart Yoga Space
Link yoga to habits you already do: brew caffeine-free tea, brush your teeth, dim the lights, and unroll the mat. Habit stacking reduces decision fatigue. When your body recognizes the pattern, it relaxes earlier. Share your ritual chain in the comments so others can borrow ideas that fit real life.
Track Progress and Keep Going
Note bedtime, wake-ups, perceived stress, and which poses you practiced. Add mood on waking. Patterns appear within two weeks. Celebrate improvements like faster settling or fewer loops of rumination. Share insights in the comments so we can suggest tweaks, and download our printable tracker when you subscribe.
