Struggling with restless nights? This 10-minute bedtime yoga sequence combines gentle movement, breathwork, and nervous system regulation to help you fall asleep faster and improve sleep quality—naturally.
Why Yoga Improves Sleep
✅ Triggers melatonin production (sleep hormone)
✅ Reduces cortisol by 25% (University of California study)
✅ Releases muscle tension that disrupts sleep
✅ Calms racing thoughts through mindful focus
Best Time to Practice: 30-60 minutes before bed
The 6-Step Sleep Yoga Routine
① Legs-Up-the-Wall (Viparita Karani) – 5 min
-
How: Lie on back, legs vertically against wall
-
Why: Lowers heart rate, drains fluid from legs
-
Enhance: Place lavender-scented eye pillow
② Reclining Butterfly (Supta Baddha Konasana) – 3 min
-
How: Lie back, soles of feet together, knees dropped open
-
Why: Opens hips (where stress accumulates)
③ Seated Forward Fold (Paschimottanasana) – 2 min
-
How: Extend legs, fold forward over bolster
-
Why: Activates parasympathetic nervous system
④ Child’s Pose (Balasana) – 2 min
-
How: Knees wide, torso draped over bolster
-
Why: Releases spinal tension from daytime sitting
⑤ 4-7-8 Breathing – 2 min
-
How: Inhale 4 sec → Hold 7 sec → Exhale 8 sec
-
Why: Mimics sleep-state breathing patterns
⑥ Yoga Nidra (Guided Body Scan) – 5+ min
-
How: Lie in Savasana, follow audio guidance
-
Why: Induces theta brainwaves (light sleep state)
Science-Backed Sleep Tips
🌙 Temperature: Cool room (60-67°F/16-19°C) optimizes sleep onset
🕯️ Lighting: Use amber bulbs post-8pm to protect melatonin
📵 Digital Sunset: Avoid screens 90 minutes before bed
☕ Cutoff: No caffeine after 2pm (takes 10 hours to metabolize)
Foods That Enhance the Routine
🥛 Golden Milk: Turmeric + warm almond milk
🍌 Banana: Natural magnesium + tryptophan
🌰 Almonds: Melatonin-boosting nutrients
“Sleep is the best meditation.” – Dalai Lama
Need Extra Help? Try our Sleep Yoga Masterclass with:
-
Customized insomnia protocols
-
Binaural beats audio tracks
-
Sleep nutrition coaching
#SleepYoga #BeatInsomnia #NaturalRemedies
