Once you get into bed, you expect to fall asleep right away and wake up at the time you’ve set your alarm. However, things aren’t always this simple. Some lucky people don’t have any problem falling asleep. For others, falling and staying asleep seems to be a great challenge and quality sleep has become a luxury for them. There are different ways to get better sleep or improve the quality. This article focuses on bedtime yoga and highlights its benefits for improved and quality sleep.

Bedtime Yoga Overview

Yoga is an ancient practice that has become very popular in the modern world in terms of overall wellness. It has become a trending topic among people who want to lose weight and improve health, and even those who simply want to focus on their general fitness.

You can do yoga at any time of the day. If you want to do yoga for quality sleep, however, it’s best to practice your relaxing poses before you go to bed. We refer to this exercise as bedtime yoga.

Benefits of a bedtime yoga routine

Before we talk about the specific yoga exercises that you can include in your routines, let’s consider their benefits.

  • Alleviates insomnia: Many people struggle with insomnia. If you’re lying awake at night and struggling to fall asleep, then bedtime yoga can be very beneficial in addressing this problem. Yoga helps you fall asleep faster[1] and improves sleep duration.
  • Weight loss: Yoga may not be a very intensive form of exercise, but it can still help you with weight loss[2]. Sleep deprivation has been associated with a higher risk of obesity. By doing your bedtime yoga routine, you’re going to sleep better and improve your metabolism.
  • Improves sleep quality: If you do your yoga sessions regularly, it will help you with your insomnia. Yoga can help boost your sleep quality making you feel refreshed and well rested in the morning.

  • Improves quality of life: All of the combined benefits that yoga offers contribute to improvements in your quality of life over time. When you sleep better, your risk of certain diseases declines. You’ll have better stamina and you’re less likely to feel tired and irritated during the day.
  • Promotes relaxation: Stress and tension are the most common reasons people have trouble falling asleep. Yoga and some meditation practices promote relaxation[3] helping you to eliminate tension from your body.

Bedtime Yoga Exercises you should try

It is good to have an understanding of the benefits yoga poses can offer for better sleep. Since yoga is a diverse exercise, you can try many poses and movements that specifically promote quality sleep.

Some yoga poses are more suited for people who want to improve their sleep. In this section, we’ll take a look at five of the best moves to help you improve your sleep. These poses are simple and they allow you to explore yoga with ease.

1. Legs-up-the-wall

The legs-up-the-wall pose is really simple and great for stimulating your lymphatic system. This is also good if you’re struggling with lower back pain. In addition to relaxation and pain reduction, the pose also has revitalizing effects on your body.

Start by sitting down, facing the wall. Lie down with your upper body (on your back) and extend your legs upward on the wall. Move your hips against the wall and your legs should be at a 90-degree angle from your upper body.

2. Reclined butterfly

This pose is a move that stretches your inner thighs, hips, and lower back muscles. The reclined butterfly is also a great routine if you want to try out some yoga meditation as it helps relieve stress and calms the mind. It is also very beneficial in keeping a healthy urinary bladder.

If you are a beginner, you can use props as you lie on your back to help you spread your thighs without putting too much tension. Bend your knees, and then bring your feet together so that they lie flat against each other. Your legs should form a “butterfly” shape. Your goal is to get your knees close to the ground which should help stretch your muscles.

3. Corpse pose

The corpse pose is part of mindfulness meditation. It helps to make your body more resilient against stress. It’s often used to help with recovery after a strenuous workout session. If you do this as part of your bedtime yoga routine, it can help to lessen stress and make you feel more relaxed.

It’s a good idea to get an exercise or yoga mat out for this one. Start by lying on your back. Spread your legs out to separate them, and then do the same for your arms. Now, tuck in your shoulder blades to provide support for your back. Simply breathe and let go of any tension.

4. Yoga Nidra

The yoga nidra is one of the best routines for bedtime yoga. It’s not a specific yoga pose. It combines multiple practices into a single activity which starts with the corpse pose. You may follow the instructions for the corpse pose above.

Now, while you’re in the corpse pose, you’ll combine it with guided mental imagery which should bring you into a meditative state. This ultimately creates a feeling of relaxation and calmness.

Childs pose

5. Child’s pose

When it comes to yoga practice, the child’s pose is one of the most popular poses. It’s simple to perform, yet very beneficial. The move is great for your thighs, ankles, and hips. It’s also known as a powerful pose to relieve stress.

Kneel onto the ground, and then bend over, laying your arms down on the ground before you. Your spine should be rounded, and your forehead should rest on the floor. It’s also a good option if you’re looking at yoga poses for neck pain.

Tips for maximizing the benefits

Having a basic understanding of these yoga poses should help you adapt to the dynamics of bedtime yoga exercises. To maximize the benefits of this exercise, you can follow the tips below and you’ll find your yoga practice more enjoyable.

  • Try to avoid using electronics after your yoga session. Get into bed and focus on sleeping. Free yourself from any external stressors and try to relax.
  • If yoga alone doesn’t help you sleep, you can boost the effects with NUU3 Deep Sleep Gummies. These gummies help you to relax, make you fall asleep faster, and foster restorative sleep.
  • You don’t have to limit your daily yoga exercises only to before bedtime. You can also do yoga in the morning if you want to get a good headstart for the day.


Is it good to do yoga before bed?

Yes, if you do yoga before bed, it will help you relax and unwind. This type of routine is going to be beneficial if you’re struggling to sleep well at night.

Which yoga helps you to fall asleep fast?

Yoga exercises that focus on relaxation are best when looking at a bedtime routine. One of the best moves you can do for sleep is the Child’s pose.

Which pranayama is good for sleep?

There are a couple of suggestions, but most people find that the Bhramari pranayama is one of the best when it comes to using bedtime yoga to improve your sleep.

How can I train my brain to sleep?

Meditation, bedtime yoga practice, and aromatherapy are all great ways to train your brain for sleep. You should also minimize if not avoid using electronics in the bedroom, especially during bedtime. Above all these, incorporating your yoga sessions into your night’s routine is going to be the most useful.


If you’re having trouble with your sleep, some bedtime yoga poses might just be what you need. This form of exercise enhances your muscles, relieves stress, and calms you to fall asleep faster. Remember that getting your full seven to nine hours of shut-eye fosters your optimal performance during the day. Knowing which yoga moves and being able to do them before bed is also important. This article presented tips on how you can do bedtime yoga as a beginner. Start with these routines, create a consistent health program, take your supplements and you’ll see noticeable results in no time.