Do you have trouble falling asleep or staying asleep at night? If so, you are not alone. But luckily, there are a number of things you can do to improve your sleep experience. From reading in bed to having a relaxing cup of tea, there are ways to get a better night's sleep. One of our favorite sleep tricks is to do gentle yoga before bed.
Practicing yoga and breathing techniques calms the nervous system, which helps the body relax enough to sleep. However, not all poses will help you achieve this goal. You should look for relaxing movements that help calm your body and clear your head. If yoga sounds like something you'd like to try, read on to see the top yoga poses we recommend for better sleep.
For more natural ways to sleep better, try these seven sleep aids for insomnia or check out our Sleep tips from CNET's wellness editors.
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How Yoga Can Help You Sleep
Yoga, like any form of exercise, can be a beneficial way to relax and relieve stress. Research suggests that practicing yoga can lead to reduced levels of the stress hormone cortisol. The extent of cortisol reduction may vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results regarding yoga's impact 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 influence on sleep patterns. Higher cortisol levels are often associated with difficulty falling and staying asleep. A study conducted in 2019 found that incorporating yoga into your routine can have a positive effect on treating and relieving insomnia symptoms. 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 any experience level 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 feel any discomfort. Do 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 while lifting your pelvis – this should imitate a “cow”. Then, as you exhale, arch your back and lower your head and pelvis like a “cat”. You can repeat these two movements a few times before moving on.
2. Forward Fold
This pose is as easy as standing straight and bending over to reach your toes. If you can, place your hands on the floor. If you can't touch your toes, you can half bend forward and grab below your knees. Looking for a challenge? Try reaching for your ankles and holding on. Make sure your back is straight and that you take a deep breath.
3. Bridge Pose
Start by lying on your back, with your legs and arms straight and on the floor. Take a deep breath, lift your core off the floor, and bring your arms closer to your body for balance. Your knees should form a 90-degree angle. Your hands can be splayed or you can bring them together under your core.
4. Happy Baby
An easy pose to transition from Bridge – start this pose on your back. Lift your legs toward the ceiling and reach them just past your shoulders (or as far as you can). Then, hold the outside of your feet with both hands. Gently rock left and right to relieve tension in your lower back.
5. Legs up the wall
You will need to clear a space next to the wall for this pose. Facing the wall, lie on your back and lift your legs or lift your hips with your arms. Your hips may be against the wall or slightly apart. Once you've reached a comfortable spot and feel like you can balance, stretch your arms out to your sides. This pose is great for de-stressing and improving your circulation.
6. Child's Pose
You can begin this pose by kneeling or resting on your hands and knees. Place your feet under your hips and bring your head closer to the floor. Extend your hands in front of you, lengthening your spine. The further you get, the better the stretch will be for you.
7. Seated twist
If you're moving from child's pose to the next, sit down and extend your legs in front of you. Cross one leg over the other, pulling the heel of the crossed leg up to the outside of the thigh. With the opposite arm, cross your body and turn, pushing your raised knee with your elbow. Twist and breathe. Repeat with the other side before moving on.
8. Butterfly Pose
In a sitting position, straighten your posture and press into the bottom of both feet. Placing your hands on your feet, try to press your hips as low to the floor as possible. The lower you go, the greater the stretch. If you're looking for a greater challenge, bring your feet closer to your body.
9. Head to Knee Pose
This is a basic pose. Start by sitting with your legs extended in front of you. Bring one foot to the inner thigh of the opposite leg and extend your hands over the extended leg. Sit up straighter, breathe deeply and hold your foot in front of you. If you can't fully reach your foot, that's okay: hold your ankle or the back of your knee. Lean into the stretch and try to bring your forehead closer to your knee. Repeat on the opposite side.
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