Yoga for Better Sleep: A 15-Minute Bedtime Routine
A full day’s work, the phone screen and thoughts running through your head are the most common reasons for not falling asleep. The body is tired but the mind is not calm. Gentle yoga before bed tells both your body and mind that it is time to rest.
Viparita Karani: legs up the wall
Watch on YouTubeThe 15-minute bedtime routine
- Balasana (2 min)Forehead on the floor or a pillow, long breaths. Relaxes the back and shoulders.
- Marjariasana (1 min)Slowly, with the breath. Releases the day’s stiffness.
- Uttanasana (1 min)Fold forward from standing, knees bent, letting your head and arms hang loose.
- Supta Matsyendrasana (2 min)A gentle twist lying down, both sides. Rests the back.
- Viparita Karani (3 min)Legs up against a wall. Eases tired legs and a restless mind.
- Bhramari (2 min)Eyes closed, a soft humming bee sound as you breathe out. Slows down a racing mind.
- Shavasana (4 min)Relax each part of the body one by one, from your feet to your head. You can drift straight into sleep from here.
At night, avoid fast Surya Namaskar, Kapalbhati and strenuous asanas. They wake the body up. Keep them for the morning, as in the 15-minute morning routine.
One simple breathing technique
Lying in bed, breathe in for a count of 4 and breathe out slowly for 6 to 8. A long out-breath brings the body into a calm state. Repeat 5 to 10 times. Anulom Vilom also works well before sleep.
Habits for better sleep
- Go to bed and wake up at the same time every day, even on holidays.
- Phone and TV off 30 to 60 minutes before bed.
- Less tea and coffee after the evening.
- Dinner 2 to 3 hours before bed.
- Morning sunlight and movement during the day improve sleep at night.
If you haven’t been able to sleep for several weeks, snore very loudly at night or feel very sleepy during the day, see a doctor. It can be a sign of a health problem.
Frequently asked questions
How long before bed should I do yoga?
Gentle, calming yoga can be done shortly before bed or even in bed. Finish any vigorous yoga at least 2 to 3 hours before sleeping.
Which asana is best for sleep?
Viparita Karani, Balasana and Shavasana usually help the most, along with Bhramari pranayama.
Can yoga help with insomnia?
Yoga and good habits improve sleep for many people, but for a long-standing sleep problem, do see a doctor.
This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.
