Yoga For Better Sleep: What Actually Works
I'm one of the lucky few who doesn't have a sleep problem and I believe I'm a minority. Was it always like this? No, but when I had sleep issues in my teen years, I didn't know about yoga so I just spent hours staring at the ceiling annoyed at myself, overthinking it all. But since I grew out of that phase, 90% of the time I'm a good sleeper and while I can't fully attribute it to an elaborate sleep routine or a stress-free life, there are certain rituals in my wind-down time that help.
Most of the time I can already anticipate when a restless night is coming, so there are a few yoga practices I add to my evening routine to try and reach the pillow with as much calm as possible. This is what actually works for me, and what I recommend to students who come to class carrying the weight of a full week.
Why a good sleep routine matters
It's widely known that when we sleep, our body goes through deeply restorative processes that affect the long-term health. Getting a good night's sleep goes beyond waking up feeling rested. When we sleep, our heartbeat slows, muscles relax and the parasympathetic nervous system (rest and digest mode) is fully at work. Muscles and bones are repaired, toxins cleared, memories stored and irrelevant information filed away.
To allow all of this to happen, we need to create the conditions for uninterrupted deep sleep, ideally for the recommended eight hours. Unfortunately, when we are continuously surrounded by a flow of information, our brain and body register stressors almost constantly, which makes switching off that much harder. As work-induced stress ramps up and routines get busier, sleep quality is usually the first thing to go. Long working hours, mental load and the endless pull of screens all slowly chip away at rest time.
That's why creating an environment that helps you tune out the outside world and turn inwards matters. And that's where yoga comes in.
My daily sleep routine
While I don't have an elaborate sleep-maxxing routine, there are certain non-negotiables that contribute to my ability to switch off quickly and sleep through the night. I'm a good sleeper but a light one, so when my dog decides to do her 3am patrol of the house, I usually wake up, but once I've checked on her, I fall back asleep quickly.
Light and early-ish dinner
I live in Spain, so "early" is relative. But I aim to be done with dinner by 8 to 8.30pm. I've adapted to the Mediterranean rhythm by keeping the meal light rather than going for the carb-heavy indulgences I was prone to when I lived in London. My body thanks me for it come bedtime.
A post-dinner walk
I used to spend a couple of hours marinating in front of the TV before bed. That habit has been replaced by a walk, thanks entirely to my dog. What a difference it makes! Thirty minutes at a slow pace, settling the dinner, enjoying the cooler evening air and I come back ready to wind down.
Early bedtime and no screens
I don't have a hardcore rule about screens, but doomscrolling before bed is not something I indulge in. I always have a good book on the go instead. Lights out by 10.30 to 11pm most nights.
Lighting
This one might be specific to me, but bright overhead lighting makes it hard for me to start winding down. So I switch to soft warm bedside lamps early in the evening, even while still in the living room. It's not quite the effect of a flickering candle, but it works switching my mindset to rest mode.
None of these are yoga-specific practices. They're a mindful attempt to not drown the end of a working day in screens and stimulation. Does it always happen perfectly? No, I'm only human. The trick is catching myself before "just one more episode" becomes a nightly habit.
Yoga for sleep
When work or the pace of life starts to ramp up, there are certain yoga practices I add to my evening routine. Sometimes it's all of them, sometimes just one, depending on mood and time. Find what works for you and start there.
Pranayama for sleep
There are many breath practices that can support sleep quality. The one that makes it into my downregulating routine most consistently is humming bee breath, or brahmari pranayama. The practice is simple: you inhale normally and on the exhale you hum. The prolonged exhale combined with the vibration of the hum activates the parasympathetic nervous system, inviting your mind and body to relax. I usually go for five to seven rounds, sometimes in child's pose with a little pressure against my forehead, which adds an extra layer of calm.
Restorative yoga poses for sleep
If you can carve out twenty minutes in your evening, add one restorative yoga pose to your routine. I often choose legs up the wall lying in bed (you can read more about why this pose works so well here). Side-lying savasana and supported twist are equally wonderful.
The thing with restorative yoga is that if you dive in with a very active or anxious mind, you'll find it hard to truly relax within twenty minutes. So start with a short pranayama first, maybe some gentle movement or shaking, then settle into one pose. Make the room as quiet, calm, dark and warm as possible and invite yourself to surrender.
Yoga Nidra for sleep
A regular meditation practice can absolutely support better sleep, but if you are just starting to add yoga into your pre-bed rituals, I would begin with yoga Nidra. It is a luxurious practice that works with your subconscious while you lie in the comfort of your bed. I usually tune into my teacher Lucy McCarthy's recordings on Insight Timer. Do I sometimes fall asleep despite vowing to stay awake? Yes. But as many of my teachers have said: if you fall asleep, that's what your body needed.
If you'd like to try a guided practice, I also have free meditations on Insight Timer whenever you need them.
Journaling for sleep
A few minutes of freewriting before bed, allowing your mind to empty onto paper rather than spiral while you're trying to fall asleep, is one of the best sleep tools there is. When thoughts are on the page they are no longer competing for space in your head. If you need a prompt to start, here are a couple options:
What went well today, even if it was small?
What's taking up space in my head right now that I don't need to carry into sleep?
A note on consistency
Here's the caveat that matters: these are practices, not quick fixes. One yoga nidra session or one round of brahmari pranayama will not solve a sleep problem overnight. They work because they are consistent, woven into your routine.
Find one or two practices that fit your time and that you can start looking forward to. Even five minutes done regularly will do more than an hour done once.
What yoga can't do for sleep
Yoga is not a one-size-fits-all answer and it will not fix clinical conditions like sleep apnea or insomnia. If you suspect something more serious is affecting your sleep, speaking to a doctor is always the right first step. What yoga can do is give your nervous system the conditions it needs to wind down.
FAQ
Does yoga help with sleep?
Yes, when practiced regularly as part of a wider nighttime routine. It will not fix clinical conditions or create miraculously good sleep if the rest of your evening routine is working against it. If you practice five minutes of breath and spend twenty minutes in legs up the wall, then browse your phone in bed, the screen time will undo most of what came before.
What yoga poses are good for sleep?
Anything slow and rhythmic: gentle cat-cow, hip circles, soft leg stretches. Poses that invite prolonged stillness, like restorative yoga shapes, are particularly effective. Avoid anything dynamic or heating close to bedtime.
How long before bed should I do yoga?
If you choose a more active practice, do it before dinner to avoid disrupting digestion. For calming practices, find a window after dinner once your food has had time to settle, but before you're already falling asleep on the sofa.
One last thing
If any of this resonated and you're in Madrid looking for a consistent practice that supports your nervous system rather than just your flexibility, come and try one of my classes. Yoga in English, designed for busy people who actually need it. You can find my schedule here.
And if you'd like to explore breath and meditation in your own time, I have free practices on Insight Timer whenever you need them.