Tossing and Turning at Night? Try These 5 Yoga Poses Before Bedtime

If you've ever gotten a few nights of poor sleep in a row, you know that you’ll do pretty much anything, from counting sheep to taking sleep aids, to get better rest. But have you tried bedtime yoga?

Because one of yoga’s many proven benefits is its ability to relax both your body and mind, it makes sense that doing gentle yoga poses before bedtime could lead to higher quality Zzzs. So although there’s no magic switch to automatically stop you from tossing and turning, moving through gentle poses before bedtime can certainly help.

Here, we explain how adding yoga into your nightly routine can benefit your sleep and offer breathing techniques and yoga poses to help you wind down before turning the lights out.

How Does Bedtime Yoga Impact and Enhance Your Sleep?

Yoga is known to relieve stress levels, so it probably doesn’t come as a huge surprise that it can also help you get better sleep (after all, anxiety and stress can completely disrupt your ability to fall and stay asleep). According to a national survey conducted by the National Institutes of Health, over 55% of people who did yoga reported that it helped them get better sleep. 

Moving your body through a relaxing yoga flow before bedtime allows you to pause, rest, and release any lingering stress or tension. Gentle poses lower your heart rate (ideally to somewhere around 40-50 BPM) and signal to your body that it’s time to relax, physically preparing you for sleep. Plus, the mere act of stretching your body can help remove tension from your muscles before bed. Anything to help you hit that REM cycle, right?

What Are the Best Types of Yoga to Do at Bedtime?

The best types of yoga to do before bedtime are restorative yoga and slow flow yoga, both of which you can find on the Peloton App. And no, you don’t have to go through a full body flow. Moving through just a few soothing yoga poses while focusing on deep breathing alerts your nervous system that it’s time to wind down and take your body out of hustle mode.

The goal of bedtime yoga isn’t to push yourself (save the power yoga for later), but rather to focus on relaxing your body and mind. If any movements strain your body, cut them from your bedtime routine. When it comes to bedtime yoga, you should always be gentle and go easy on yourself.

How to Use Breathing Techniques During Bedtime Yoga

Before you flow through your bedtime yoga poses, do a few breathing exercises to steady your heart rate and transition your body into relaxation mode. 

Begin by sitting in a comfortable position in your bed or on the floor (you may also want to try a sleep meditation on the Peloton App). You can also introduce yoga props, such as pillows or blocks, into your practice if you find them helpful. Once you're settled in a comfortable position, close your eyes and begin breathing in through your nose and out through your mouth.

A good way to regulate and deepen your breathing is to inhale for four counts, hold your breath for four counts, and then exhale for four counts—a technique called box breathing. Repeat this breathing pattern for a few minutes before moving on to your bedtime yoga practice.

5 Yoga Poses to Add to Your Bedtime Routine

The goal of doing bedtime yoga poses is to slow down your nervous system and relax, allowing you to drift off to sleep more easily. “Restorative yoga really aims to create the conditions for you to be able to truly rest,” Aditi Shah, a Peloton yoga instructor, says. 

Below, we rounded up some of our favorite postures to take before bedtime. You can do them on a yoga mat, the floor, or your bed. Regardless of where you practice them, they should all feel easy and relaxing from start to finish.

1. Child’s Pose (Balasana)

2. Bridge Pose (Setu Bandha Sarvangasana)

3. Happy Baby Pose (Ananda Balasana)

4. Legs Up the Wall (Viparita Karani)

5. Savasana

Savasana, also known as Corpse Pose, is the ultimate posture for relaxation and should be your final resting pose before lights out. 

The Takeaway

Practicing relaxing yoga poses before bedtime adds only a few minutes to your evening routine and can set you up for a night of high quality sleep. Plus, you can pick and choose the postures that feel right for you, curating a sequence that meets your specific needs.

However you incorporate bedtime yoga into your routine, remember to stay consistent. The more you practice, the more your body will start to recognize your new relaxation cues and form a stronger sleep pattern. And if you’re interested in trying some additional restorative flows, explore the library of yoga classes on the Peloton App. You can also try the two-week Power of Sleep Program to combine sleep meditation with your nighttime flow. 

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.