Yoga for Sleep
Sleep quality depends significantly on the ability to shift into a parasympathetic state before bed. Yoga facilitates this through forward folds, restorative poses, and extended breathing, all of which lower the heart rate, reduce cortisol, and create the physiological conditions for deep, restorative sleep.
Ready-Made Sequences
Two sequences generated for this goal. Each is deterministic: the same URL always produces the same flow.
15-Minute Yin Yoga for Bedtime
A 15-minute Yin-style sleep preparation sequence. Long holds in supported poses allow the nervous system to progressively downregulate. Designed to be done in low lighting close to bedtime.
Lie on your back.
Stand with feet about a metre apart.
Stand with feet about a metre apart.
Lie on your belly with legs extended, tops of feet on the mat.
From Mountain Pose, step your right foot back into a long lunge position.
From Mountain Pose, step your left foot back about a metre.
Lie on your back with knees bent, feet flat and hip-width apart.
Stand in Mountain Pose with feet together.
Place a bolster horizontally on your mat (or use two stacked blocks).
Kneel on your mat and bring your big toes to touch behind you.
Allow every muscle to soften completely. This is where the practice integrates.
10-Minute Yin Yoga for Bedtime
A 10-minute abbreviated version for nights when time is short. Focuses on the highest-value pre-sleep poses: forward folds, supine twists, and a longer savasana.
Lie on your back.
Sit on your mat with both legs extended in front of you.
Stand in Mountain Pose.
From Mountain Pose, step your left foot back about a metre.
From Mountain Pose, step your right foot back into a long lunge position.
Lie face down with arms alongside your torso, palms facing up.
Stand with feet together or hip-width apart, big toes touching.
Place a bolster horizontally on your mat (or use two stacked blocks).
Allow every muscle to soften completely. This is where the practice integrates.
Why Yoga Improves Sleep
Melatonin production is inhibited by cortisol. Any activity that lowers cortisol in the evening directly improves the conditions for sleep. Yoga's combination of gentle movement, forward folds, and slow breathing lowers cortisol measurably within a single session, creating better conditions for natural sleep onset.
Several well-designed studies show that yoga before bed improves sleep quality in both healthy adults and people with diagnosed sleep disorders. The effects are measurable in sleep onset time, sleep duration, and overnight sleep quality scores.
How to Use This Routine
Practise within 60 to 90 minutes of your intended bedtime. Keep the lighting low and the pace slow. Avoid energising poses such as backbends or standing sequences in this pre-sleep routine.
Consistency matters more than duration for sleep improvement. Even 10 minutes of the same sequence each night creates a sleep cue that the nervous system begins to recognise and respond to over time.
Frequently Asked Questions
Can yoga cure insomnia?
Yoga is not a cure for chronic insomnia but is one of the most effective lifestyle interventions for improving sleep quality and reducing time to sleep onset. It works well alongside cognitive behavioural therapy for insomnia.
Which yoga poses help with sleep?
Child's Pose, Supine Twist, Seated Forward Fold, and Corpse Pose are the most effective. These activate the parasympathetic nervous system and reduce mental activity before bed.
How long before bed should I do yoga?
Within 60 to 90 minutes of your intended sleep time is ideal. Avoid vigorous practice within 2 hours of bed, as this can delay sleep onset.
