Nighttime Yoga: The Ultimate Wind-Down Routine for Better Sleep
Yoga has been extensively studied for its effects on sleep and relaxation. Research published in the Journal of Clinical Sleep Medicine found that a regular yoga practice can improve sleep efficiency, reduce nighttime awakenings, and enhance overall restfulness. Another study in Sleep Health suggests that yoga’s ability to lower cortisol levels (the stress hormone) and activate the parasympathetic nervous system makes it an effective tool for reducing insomnia.
By focusing on gentle stretches, deep breathing, and mindfulness, nighttime yoga can create the perfect conditions for deep and restorative sleep.
Yoga Poses for Relaxation and Better Sleep
Here are some of the most effective yoga poses to help you wind down and prepare for restful sleep:
1. Butterfly Pose (Baddha Konasana)
Best for: Releasing hip tension and improving circulation
How to do it:
Sit with the soles of your feet together, allowing your knees to drop open.
Hold your feet and gently press your knees toward the floor.
Inhale deeply, lengthen your spine, and exhale as you fold forward.
Hold for 1-2 minutes, breathing deeply.
Why it works:
This pose helps release tension stored in the hips and lower back while promoting relaxation through deep, steady breathing.
2. Reclined Twist
Best for: Easing lower back discomfort and spinal tension
How to do it:
Lie on your back and hug your knees into your chest.
Drop both knees to one side while extending the opposite arm out to the side.
Hold for 1-2 minutes, then switch sides.
Why it works:
Twisting postures help decompress the spine, relieve lower back tightness, and stimulate digestion, which can support deeper sleep.
3. Happy Baby Pose (Ananda Balasana)
Best for: Relieving stress and fatigue
How to do it:
Lie on your back and bend your knees toward your chest.
Grab the outer edges of your feet and gently rock side to side.
Hold for 1-2 minutes, keeping your shoulders relaxed.
Why it works:
This pose helps stretch the lower back, open the hips, and calm the mind, making it a great way to release stress before bed.
4. Supine Bound Angle (Supta Baddha Konasana)
Best for: Promoting deep relaxation and full-body release
How to do it:
Lie on your back with the soles of your feet together and your knees open to the sides.
Place your hands on your belly or extend them out to the sides.
Close your eyes and focus on deep, slow breathing.
Hold for 3-5 minutes.
Why it works:
This pose helps relax the nervous system, slow the heart rate, and prepare the body for deep sleep.
Tips for Integrating Nighttime Yoga Into Your Routine
Practice in dim lighting – Low lighting signals the brain that it’s time to wind down.
Use deep, slow breathing – Inhale for 4 counts, exhale for 6 counts to activate the relaxation response.
Stay consistent – Aim for at least 10-15 minutes of nighttime yoga daily for the best results.
Avoid stimulating postures – Skip intense backbends or power poses, which can energize rather than relax you.
Yoga is one of the most effective ways to prepare the body and mind for sleep. By incorporating these gentle, calming poses into your evening routine, you can create a natural transition from wakefulness to restful sleep. Whether you struggle with insomnia, muscle tension, or a racing mind, nighttime yoga offers a simple, holistic solution to improve your sleep quality and wake up feeling refreshed.