Yoga for Better Sleep: Poses to Wind Down Your Day

Ever had one of those nights where you’re lying in bed, exhausted, but your mind just won’t shut off? You toss and turn, replaying the day or worrying about tomorrow, even though all you want is to drift into peaceful sleep. It’s frustrating, right?

We’ve all been there, and while there’s no magic solution, yoga can help. Just a few gentle stretches before bed can signal to your body and mind that it’s time to slow down, relax, and let go of the day. Whether you’ve had a stressful day or just need help unwinding, these calming yoga poses can help you transition from a busy mind to a restful night.

Let’s get started.

1. Child’s Pose (Balasana)

After a long day, sometimes you just need a moment to pause. Child’s Pose is that moment of surrender—letting you find peace and grounding after everything else has demanded your energy.

• How to do it: Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your chest towards the floor. Rest your forehead on the mat and breathe deeply.
• Why it helps: This pose stretches your lower back and hips while encouraging your breath to slow down. It’s an instant reset for both body and mind, helping you let go of the day.

2. Legs Up the Wall (Viparita Karani)

Feeling like your mind is racing or your legs just won’t stop aching? Legs Up the Wall is one of those poses that feels like a sigh of relief for your whole body.

• How to do it: Scoot up close to a wall, then swing your legs up as you lie back. Let your legs rest against the wall and relax your arms at your sides. Stay here for at least 5 minutes, letting the day melt away.
• Why it helps: This gentle inversion helps reverse the effects of gravity, calming your nervous system and relieving any swelling or tension in your legs. It’s deeply restorative, like hitting the "off" switch on all that busyness in your mind.

3. Supine Spinal Twist (Supta Matsyendrasana)

When your body is holding onto stress, a Supine Spinal Twist helps you unravel it—literally and figuratively. It’s the perfect release for both your spine and your mind.

• How to do it: Lie on your back, hug your right knee to your chest, then guide it across your body to the left. Let your arms stretch out wide and breathe into the twist. After a few breaths, switch sides.
• Why it helps: This twist helps wring out the tension in your back and shoulders, areas that often carry the weight of the day’s stress. It also aids digestion and creates space for your breath to deepen, preparing you for relaxation.

4. Seated Forward Bend (Paschimottanasana)

Sometimes all it takes to calm the mind is to focus on a simple, grounding pose. Seated Forward Bend invites you to fold inward and breathe, helping you feel more centered and ready to sleep.

• How to do it: Sit with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you fold forward, reaching for your feet or shins. Let your body relax and soften with each breath.
• Why it helps: This pose not only stretches your hamstrings and back but also has a calming, meditative effect. It helps you turn inward and release any leftover mental tension.

5. Reclined Bound Angle Pose (Supta Baddha Konasana)

As the day comes to a close, Reclined Bound Angle Pose helps you fully let go—opening your hips and heart as you prepare for rest.

• How to do it: Lie on your back, bring the soles of your feet together, and let your knees fall open. You can place pillows or blankets under your knees for support. Rest your arms at your sides and take slow, deep breaths.
• Why it helps: This pose opens up your hips, encourages deep breathing, and helps quiet the mind. It’s a gentle way to release any last bit of tension before bed.

6. Corpse Pose (Savasana)

Sometimes, the hardest thing to do is to do absolutely nothing. Savasana is the ultimate practice of letting go—completely surrendering to the moment and preparing for deep rest.

• How to do it: Lie flat on your back, arms resting at your sides, palms facing up. Close your eyes and focus on your breathing, letting each exhale soften your body a little more.
• Why it helps: Savasana activates your parasympathetic nervous system, which helps calm your body and mind. It’s the perfect way to end your practice and transition into sleep.

Final Thoughts: Unwind Your Mind and Body with Yoga

We’ve all struggled with sleep at one point or another, but incorporating these simple yoga poses into your evening routine can make a world of difference. It’s not just about stretching your body—it’s about creating space to let go of the day and signal to your mind that it’s time to rest.

So, take a few moments for yourself, breathe deeply, and let these poses help you find the peaceful sleep you deserve. You’ve earned it.