Do you have problems sleeping? Try these 9 yoga poses to improve sleep quality

Have you been having trouble falling asleep lately? Well, you’re not alone. However, creating a routine for a good night’s sleep can help most nights. From reading in bed to a soothing cup of tea, there’s a lot you can try, but one of our favorites is yoga.

There’s a very good reason why yoga helps you sleep. Practicing yoga and breathing techniques calms your nervous system, allowing your body to relax enough for sleep. However, not all poses will help you achieve this goal. You’ll want to aim for relaxing movements that don’t increase your heart rate. We’ve rounded up the best yoga poses you should try if you have trouble sleeping at night.

For more natural ways to sleep better, try these seven sleep aids for insomniaor view 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 so participating in yoga can lead to reduced cortisol levelsthe hormone associated with stress. The degree of cortisol reduction can vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results regarding the impact of yoga on depression symptoms. Yoga can complement traditional treatment methods and promote overall well-being.
What does this mean for your sleep? Good, Cortisol levels have a significant impact on sleep patterns. Higher cortisol levels are often associated with problems falling asleep and staying asleep. A research conducted in 2019 found that incorporating yoga into one’s 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 suitable for all experience levels and are simple 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 in and try to relax if you experience any discomfort. Do these poses about 20 to 30 minutes before going to 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 also raising your pelvis – this should mimic a ‘cow’. Then, as you exhale, arch your back and lower both your head and pelvis like a ‘cat’. You can repeat these two movements a few times before continuing.

2. Fold forward

This pose is as simple as standing upright and leaning forward to reach for your toes. If you are able to do so, place your hands on the floor. If you can’t touch your toes, you can do a half forward fold and reach under your knees. Looking for a challenge? Try to reach around your ankles and hold on. Make sure your back is straight and you are breathing deeply.

3. Bridge pose

Start by lying on your back, with your legs and arms extended on the floor. Take a deep breath, lift your core off the ground and bring your arms closer to your body to balance. Your knees should be at a 90 degree angle. Your hands can lie flat, or you can bring them together under your core.

4. Happy baby

An easy pose to transition into after Bridge – start this pose on your back. Lift your legs toward the ceiling and slightly past your shoulders (or however far you can go). Then grab the outside of your feet with both hands. Rock gently left and right to relieve tension in your lower back.

5. Legs against the wall

For this pose, you will need to clear a space next to a wall. Face the wall, lie on your back and walk your legs up or lift your hips with your arms. Your hips can be against the wall or slightly further away. Once you are in a comfortable place and you feel like you can stay balanced, extend your arms to your sides. 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. Stretch your hands forward and straighten your spine. The further you reach, the better the piece will be for you.

7. Seated twist

The next time you come out of child’s pose, sit up straight and extend your legs forward. Cross one leg over the other and pull the heel of the crossed leg toward the outside of the thigh. With the other arm, cross your body and twist, pressing your elbow onto the raised knee. Twist and breathe. Repeat with the other side before continuing.

8. Butterfly pose

From a sitting position, straighten your posture and press the bottoms of both your feet together. Place your hands on your feet and 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 more of a challenge, move your feet closer to your body.

9. Head to Knee Posture

This is a basic attitude. Start in a sitting position with your legs extended in front of you. Bring one foot to the inside of the thigh of your other leg and extend your hands over your extended leg. Sit taller, breathe deeply and grasp your foot in front of you. If you can’t reach your foot completely, no problem: grab your ankle or the back of your knee. Lean into the stretch and try to bring your forehead to your knee. Repeat on the other side.

Do you want even more? Find out how sunbathing can improve your sleep, what foods you can eat for a happiness boost and how the Scandinavian sleep method can save your relationship.