5 Bedtime Yoga Poses That Will Help You Get a Better Night's Sleep

Relax your mind and body before you hit the sack.

Long ago in ancient India, Yoga originated as a spiritual practice to bridge the gap between the mind and body. While the purpose of yoga still remains the same today, people all across the world use the culturally rich practice for relaxation, stress-relief, and even improved sleep, making it more multifaceted than your average daily stretches. If you happen to struggle with falling asleep , yoga can be an easy and affordable way to improve your endorphin and cortisol levels through a few simple practices. To help us better understand bedtime yoga, we asked yogis and fitness experts for their favorite yoga poses to ensure a better night’s sleep.

• Lindsay Monal is a registered yoga teacher, reiki master, and the founder of Smiling in Savasana
• Jay Cardiello is a celebrity trainer and the in-house fitness advisor at KAILO Nutrition
• Christopher Norman , MSN, is a board-certified nurse practitioner and a yoga instructor with the National Counsel of Aging

The Link Between Bedtime Yoga and Better Sleep

When it comes to falling asleep, yoga practices give your energy somewhere to go, according to Lindsay Monal, yoga instructor and reiki master. “Moving during the day helps balance your energy, so you’re not feeling restless at night, tossing and turning,” she explains. “Practicing yoga regularly can help you experience deeper, more restorative sleep.” You might find yourself going to bed with high levels of adrenaline, still reeling from the energy of the day. By spending a few minutes before bed doing some of the yoga poses outlined below, you’ll fall fast asleep quickly and with little to no interruptions.

5 Bedtime Yoga Poses for Better Sleep

Supine Spinal Twist

“Lie on your back, then roll onto one side with your knees tucked toward your stomach, being careful not to round the back,” says Christopher Norman, board-certified nurse practitioner and yoga instructor. “With one hand, hold the knees down as you allow your shoulders to roll back so they touch whatever you’re laying on.” This pose will help with digestion , spine tension, and promote relaxation before getting cozy under the covers.

Reclining Bound Angle Pose

“This pose opens the hips, groin, and chest, encouraging relaxation in the lower body,” says Jay Cardiello, celebrity trainer and fitness advisor. “It stimulates the parasympathetic nervous system, which slows the heart rate and promotes rest.” The pose involves lying straight on your back, bringing the soles of your feet together, and allowing your knees to fall to the sides. Remain in the position for up to five minutes while taking deep, slow breaths .

Legs-Up-the-Wall Pose

“End your day by lying on the floor with your legs up on the wall,” Norman says. “This pose can help reduce lower back pain, calm nerves, promote circulation to the brain, and decrease anxiety, setting you up for a good night's sleep.” The pose is exactly what it sounds like—lie on your back with your legs extended up against an adjoining wall. While remaining in an L shape, focus on relaxing your back and legs while holding the pose for up to 10 minutes.

Standing Forward Fold

“This gentle inversion helps to quiet the mind and stretch the hamstrings and back body that often hold on to much of our body's tension,” Monal says. Start by standing a few inches away from the wall while moving forward from your hips (you can bend your knees as much as you’d like!). Once you’re in the dangling position, reach for your opposite elbows and allow yourself to move side to side for up to two minutes while taking deep breaths.

Broken Wings Pose

“The shoulders are another major area of stress and tension in the body,” Monal explains. “This posture helps open the chest and allow for your breath to flow more easily through your body.” Start by laying on your stomach with your arms out in a T shape, palms facing downwards; roll over onto one side by opening your shoulder and allow the opposite hand to lay in front of you. To feel an even deeper stretch, “keep your legs stacked, in a fetal position, or step the top leg behind the other,” Monal suggests. Breathe deep and stay in position for up to four minutes.

How Long Before Bed Should You Do Yoga?

Yoga is an excellent way to promote better sleep, but it’s important to be timely with your stretches. “After dinner—but not too close to bedtime—is ideal, as it allows digestion to occur comfortably,” Cardiello says. Leave an hour or two in between your yoga session and bedtime; right before bed , you can do a few quick stretches to get back into a zen mindset.

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