What sleep patterns have you tried? Many of the more popular options have promising results, such as reading in bed or drinking a soothing cup of tea. But after trying a few, it can be daunting to find the best fit for you. One you might not have thought of is light yoga. It’s one of our favorite calming activities to do before bed.
There’s some science behind why yoga can help you sleep better. Yoga and breathing techniques help calm your nervous system, which puts your body in a more relaxed state, ideal for helping you fall asleep. However, you need to know the right poses to do this because not all poses will help you with your sleep problems. The key is to aim for relaxing movements that help calm the body and clear the head.
If you’ve found yoga to be a solution you’d like to try, keep reading to see the top yoga poses we recommend for better sleep.
For more natural ways to get better sleep, try these seven sleep aids for insomnia, or check out our sleep tips from CNET’s health editors.
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How yoga can help you sleep
Yoga, like any form of exercise, can be a helpful way to relax and relieve stress. Research suggests that engaging in yoga can lead to lower levels of cortisol, the hormone associated with stress. The degree of cortisol reduction can vary depending on factors such as the frequency and intensity of yoga practice. Additionally, several studies have shown promising results regarding the impact of yoga on depression symptoms. Yoga can complement traditional treatment approaches and promote overall well-being.
So what does this mean for your sleep? Well, cortisol levels have a significant impact on sleep patterns. High cortisol levels are often associated with difficulty falling asleep and staying asleep. A study conducted in 2019 found that incorporating yoga into one’s routine can have a positive effect on treating and alleviating the symptoms of insomnia. These findings suggest that practicing yoga may offer potential benefits for improving sleep quality and overall sleep health.
9 yoga poses to try before bed
These poses are for all experience levels and are easy enough for beginner yogis. As you move between these poses, remember to pay attention to your breathing and where you feel the most tension in your body. Breathe and try to relax if you experience any discomfort. Move through these poses for about 20 to 30 minutes before bed.
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1. Cat-cow pose
To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart, and your knees should be below your hips. Take a deep breath and tilt your head towards the ceiling, also lifting your pelvis, which should imitate a “cow”. Then, on your breath, arch your back and bring your head and pelvis down like a cat. You can repeat these two moves several times before moving on.
2. Forward folding
This pose is as easy as standing up straight and bending down to reach your toes. If you are able, place your hands on the ground. If you are unable to touch your toes, you can do a half forward fold and grab below the knees. Looking for a challenge? Try reaching around the ankle and holding on. Make sure your back is straight and breathe deeply.
3. Bridge pose
Begin by lying on your back, legs and arms extended and on the ground. Take a deep breath, lift your core off the ground and move your arms closer to your body for balance. The knees should be at a 90 degree angle. Your hands can be extended, or you can bring them together under your core.
4. Happy baby
This is an easy pose to transition into after Bridge, since you start this pose on your back. Raise your legs to the ceiling and extend them slightly behind your shoulders (or as far as you can go). Next, grab the outside of your feet with both hands. Rock gently left and right to relieve tension in the lower back.
5. Legs-up-the-wall
For this pose you will need to clear a space next to a wall. Facing the wall, lie on your back and walk your legs up or raise your hips with your arms. Your hips may be against the wall or slightly apart. Once you are in a comfortable place and feel that you can balance, extend your arms by your side. This pose is great for de-stressing and improving your circulation.
6. Child’s pose
You can start this pose by kneeling or getting on your hands and knees. Place your feet under your hips and bring your head close to the ground. Raise your hands in front of you, stretching your spine. The further you reach, the better the stretch will be for you.
7. Seated twist
If you’re coming out of child’s pose for this next pose, sit down and stretch your legs out in front of you. Cross one leg over the other, pulling the heel of the crossed leg to the outside of the thigh. With the opposite arm, cross the body and bend, pushing the elbow into the raised knee. Spin and breathe. Repeat on the other side before continuing.
8. Butterfly pose
From a sitting position, straighten your stance and press the bottom of both your feet together. Placing your hands on your legs, try to press your hips as low as you can into the ground. The lower you go, the bigger the stretch. If you’re looking for a bigger challenge, move your legs closer to your body.
9. Head to knee pose
This is a basic pose. Start in a seated position with your feet forward. Bring one leg to the inner thigh of the opposite leg and extend your hands over your extended leg. Sit up, take a deep breath and grab the leg in front of you. If you can’t quite reach your foot, no problem: Grab your ankle or the back of your knee. Bend over and try to bring your forehead to your knee. Repeat on the opposite side.
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