Yoga may help you sleep better, as long as the yoga you do at night is slow, quiet and mostly lying down. The aim before bed is not a workout or a stretch to your limit; it is ten minutes that tell your body the day is over. The NCCIH says research suggests yoga may help with sleep, among other parts of wellness, and several studies have found better sleep quality in groups such as older adults and women with sleep problems. Below is what that means, and a ten-minute routine for bed.

Does yoga actually help you sleep?

It may help, with two honest limits. First, most studies look at sleep quality: how well people feel they slept. The NCCIH's summary of mind and body approaches for sleep says yoga and tai chi may help improve sleep quality "but not necessarily insomnia". Second, the yoga programmes in those studies vary a lot, so nobody can say which poses or how many minutes work best.

So treat bedtime yoga as one part of a wind-down, not a cure. For long-standing insomnia, the most strongly recommended treatment is CBT for insomnia (CBT-I); start with a doctor.

What kind of yoga is best before bed?

Slow, floor-based and breath-led. Standing poses, flows that raise your heart rate and anything that feels like effort belong earlier in the day. The NHS advises against exercising in the last four hours before bed; gentle stretching and slow breathing are a different thing, but if a pose makes you feel warm or energised, it is too much for bedtime.

Three kinds of practice suit the evening:

  • Gentle bedtime yoga, like the routine below.
  • Restorative yoga, where cushions and blankets hold you in a few poses for several minutes each.
  • Yoga nidra, a guided rest you do lying completely still, often called "yogic sleep".

A 10-minute bedtime yoga routine

You can do this on a carpet or on your bed. Move slowly, breathe through your nose if that is comfortable, and make each out-breath a little longer than the in-breath. Nothing should hurt. If you feel light-headed at any point, stop, lie on your side and breathe normally.

  1. Seated breath (1 minute). Sit cross-legged or on the edge of the bed. Hands on your thighs. Breathe in for 4, out for 6, six times.
  2. Seated side stretch (1 minute). Reach your right arm up and lean gently to the left, three slow breaths. Change sides.
  3. Neck release (1 minute). Let your right ear drift towards your right shoulder, three breaths, then the left. Keep the shoulders soft.
  4. Child's pose (2 minutes). Kneel, knees apart, and fold forward with your forehead on the mattress or a pillow. Arms forward or by your sides. If your knees complain, put a pillow between your heels and your bottom.
  5. Knees to chest (1 minute). Roll onto your back and hug both knees in. Rock a little from side to side.
  6. Gentle twist (2 minutes). Arms out wide, let both knees fall to the right, head turned left. Six slow breaths, then the other side.
  7. Legs up (1 minute or longer). Rest your legs up the wall or the headboard, or lay your calves on a pillow. Legs up the wall explains how to get in and out comfortably and who should skip it.
  8. Rest (as long as you like). Lie flat, legs long, arms away from your body. Let the breath go back to normal. If you fall asleep here, that is fine.

The yoga page has a shorter before-bed sequence too, and the 4-7-8 breath fits well at the end.

When should I do bedtime yoga?

In the last half hour before sleep, after screens are off if you can manage it. The same time each night matters more than which poses you choose. A wind-down routine that actually sticks shows how to keep the steps small and in the same order.

What if it wakes me up instead?

That happens, usually because the routine was too long or too active. Cut it to the last three steps, lying down. If your mind is the problem rather than your body, a body scan or sleep meditation or progressive muscle relaxation may suit you better.

Who should check with a doctor first?

The NCCIH notes that conditions such as knee or hip injuries, lower back problems, severe high blood pressure, balance problems and glaucoma may call for changes to a yoga practice. If you have one of these, are pregnant, or are recovering from an injury, ask your doctor which positions are safe for you. See a GP if poor sleep has gone on for months or is making daily life hard to cope with.

A voice to lead it

Some people find it easier to follow a voice than remember a list. CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. Its library has gentle yoga sessions guided in Bliss's voice, with a picture of each pose, and sleep stories and sleep sounds with a timer that fades for afterwards. Bliss is not a therapist or a medical service. Talking to her by voice is free for up to 10 minutes a day.

Yoga nidra for sleep, restorative yoga at home and legs up the wall pose go deeper on each part of this routine. The sleep page has the basics.

FAQ

Is it OK to do yoga right before bed?

Yes, if it is slow and gentle. Keep strong flows and standing poses for earlier in the day.

How long should bedtime yoga be?

Ten minutes is plenty. Even three minutes of the lying-down poses can help you settle.

Will yoga cure insomnia?

No. It may help you feel you sleep better, but for long-term insomnia talk to a doctor about CBT-I.

CalmSpace.ai is a wellness app, not a medical service, and Bliss is not a therapist. If you are in crisis, contact the crisis line for your country; in the United States, call or text 988.