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Yoga for Sleep: 10 Yoga Poses for Your Best Night’s Sleep




Are you having problems getting to sleep after a busy day? Do you keep waking up in the middle of the  night? Or are you having trouble staying asleep? You’re not alone. According to, It is believed that between 30-50% of older adults suffer from insomnia. But not to worry! Yoga can help. 

So, how can yoga help you sleep better? It goes without saying that yoga is universally very relaxing for any time of the day. But if you’re trying to catch some extra zzzs, taking some time to unwind with yoga before bed can be beneficial to your sleep cycle for a variety of different reasons. 

  • Yoga Calms your body and sensory apparatus.

It’s widely known that when we’re feeling stressed, out of control or physically upset, focusing on your breath can help to focus our nerves and regulate our bodies. So if you’ve had a long or stressful day and your nerves are on edge, it’s a no-brainer that slowing down with yoga will help you shut down and relax your body and mind. 

  • Yoga provides mental relaxation.

Have you ever tried to go to sleep but you’re busy making sure you checked off all the things on your to do list? Or maybe you stay awake late planning your list for the next day? 

It’s important at the end of the day, to unplug and unwind. Yoga can be a mental break from the mundane or from our normal “busy” lives. It’s a great way to transition from wake to sleep by making sure our mind isn’t racing or worrying about thoughts from the day past, or the one ahead. Do you need to take pen to paper before bed? Try pairing your yoga routine with journaling. 

  • Yoga can release any physical tension. 

Our body goes through so much in a typical day. From commuting to and from work, taking care of our families, cooking and cleaning, and physically carrying us through our work day. Your body can experience fatigue and tension from sitting too long at a desk or in your car, being on your feet for too many hours or being in severe temperatures depending on the season. Ending your day with yoga can ease any physical tension you may experience and assure you’ll wake up well rested and pain free! Relax with us, click here to get a free two week trial! 

According to a study done at John Hopkins University, doing yoga before bed as an adult can improve overall sleep quality, improve time spent asleep and sleep “efficiency”.

It’s suggested that you should “set the scene” for sleep. When you do yoga before bed, choose low lights, a cool space and comfy clothing. You could even diffuse essential oils of your choosing to make your space more zen. We’d suggest lavender or eucalyptus. Now that the scene is set, roll out your mat and get in your practice! 

Here are the Top 10 Best Yoga Poses to Practice Before Bed! 

  • Bound Ankle Pose (Baddha Konasana)
    Bound Ankle Pose (Baddha Konasana)
  • Head to Knee Pose (Janu Sirsasana)
    Head to Knee Pose (Janu Sirsasana)
  • Lizard Pose (Utthan Pristhasana)
    Lizard Pose (Utthan Pristhasana)
  • Seated Straddle Pose (Upavistha Konasana)
    Seated Straddle Pose (Upavistha Konasana)
  • Side Seated Wide Angle Pose (Parsva Upavistha Konasana)
    Side Seated Wide Angle Pose (Parsva Upavistha Konasana)
  • Bridge Pose (Setu Bandha Sarvangasana)
    Bridge Pose (Setu Bandha Sarvangasana)
  • Wide-Knee Child's Pose (Balasana)
    Wide-Knee Child's Pose (Balasana)
  • Reclined Twist (Jathara Parivartanasana)
    Reclined Twist (Jathara Parivartanasana)
  • Happy Baby (Ananda Balasana)
    Happy Baby (Ananda Balasana)
  • Legs up the wall (Viparita Karani)
    Legs up the wall (Viparita Karani)

Do you need to zen out with dictation? Feel like you need a guided meditation style? No worries! We’ve got you covered. You can log on and join us for classes that will relax you and set you up for a great night's sleep! Our FREE trial includes two weeks of group classes and one on one privates with master instructors from india! 

Classes to try to help improve your sleep.

  • Meditation for Sleep - This class will help you take your energy and focus it on getting a deep night’s sleep.  The goal of this class is a deeper night’s sleep & reducing sleep anxiety.
  • Yoga Nidra - This class will help you find a restful night’s sleep and wake up feeling refreshed. Includes a chakra meditation and sound bath to send you off to dreamland!
  • Restorative Yoga  - This class allows the body to relax by slowly moving through asanas. Practice is meant to relieve stress and improve sleep. 

Other ways to improve the quality of your sleep
  • Turn off the screens

Did you know that Tvs and phone screens can suppress the quality of your sleep? The National sleep association recommends turning off your devices 30 minutes to one hour before bed for a better night's sleep.

  • Sip some Tea

Drinking Tea before bed is proven to promote calmness and is a great way to help your body wind down at bedtime. Teas like chamomile or lavender are a great, natural alternative to melatonin or other sleeping meds. 

  • Stick to a schedule

Setting up a daily routine is important for balance in our lives. Sticking to a routine with our meals, fitness and sleep can help us to build healthy habits that keep our system’s calm because our body knows what to expect throughout the day. Try to implement a schedule of getting to bed by a certain time on weekdays and you’ll see an improvement in your sleep quality in no time! 

  • Create a restful environment

Creating your perfect and calm sleep space is so important. What does your body need for sleep? Meditate on what you need to create a restful space. Maybe you need a sound machine or a guided meditation for sleep. Maybe you need to regulate the temperature? 68 degrees is the suggested temperature for homeostasis during sleep! Not a fan of waking up to the sun? Maybe invest in some black out curtains! 

Now that you have the tools, how will you prepare for your most restful sleep? Take the time to make an investment in yourself and relax before you lay your head down to sleep! Your morning routine will be so thankful when you wake up well rested and ready to take on the day like  the warrior you are. You are unstoppable.

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