5 Yoga Poses To Help You Sleep Better

Ask people how they like to spend their free time, and there’s one answer you’re likely to hear more often than anything else: sleep.

Yes, sleep.

But why is getting some rest such a popular choice? We live in an increasingly fast-moving world where staying connected has become almost unavoidable. Smartphones, tablets, laptops, and other digital devices keep us engaged throughout the day. Although this constant access to information can support learning, communication, and personal growth, it can also make it surprisingly difficult to switch off, relax, and fall asleep when bedtime finally arrives.

If you often lie awake at night, struggle to quiet your thoughts, or spend hours tossing and turning before drifting off, you’re certainly not alone. Fortunately, a few simple changes to your bedtime routine may help your mind and body transition into a more relaxed state.

In this article, we’ll explore a simple yoga routine designed to encourage relaxation, release everyday tension, and prepare both your body and mind for a more peaceful night’s sleep. These gentle practices can be incorporated into your evening routine and may help you unwind before heading to bed.

# Step 1: Legs-Up-the-Wall Pose

(Viparita Karani Asana)
Lie on your bed or the floor with your legs extended up against the wall, forming a 90-degree angle. Keep your arms relaxed by your sides, palms facing down. Inhale and exhale slowly.

This gentle inversion helps reverse blood flow and is especially helpful for people who sit for long hours or travel frequently.
Duration: 1–2 minutes

# Step 2: Seated Spinal Twist

(Bharadvajasana)
Sit cross-legged on your bed or the floor. Place your right hand on your left knee, twist your upper body to the left, and gaze over your shoulder.

Hold the pose for one minute, then switch sides.
Duration: 1 minute per side

# Step 3: Reclining Bound Angle Pose

(Supta Baddha Konasana)
Lie on your back without arching it. Bring the soles of your feet together, letting your knees fall gently to the sides—like a reclining "namaste" with your feet. Pull your feet closer to your groin if comfortable.

Rest your arms by your sides with palms facing down, or place one hand on your heart and the other on your belly. Breathe slowly and deeply.
Duration: 1–2 minutes

# Step 4: Child’s Pose

(Shishuasana)
Kneel and sit back on your heels, keeping the tops of your feet flat on the bed. Extend your arms forward and bend down, resting your forehead on the bed in a prayer-like posture.

Relax into your breath and let your body surrender.
Duration: 1–2 minutes

# Step 5: Happy Baby Pose

(Ananda Balasana)
Lie flat on your back and lift your legs so they’re perpendicular to the floor. Bend your knees and grab the outer edges of your feet with your hands—or hold behind your knees if that feels better.

Gently rock side to side or back and forth. This playful pose is great for releasing lower back tension.
Duration: 1–2 minutes