Bedtime Yoga: Benefits and Routines for Better Sleep

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Having a night of peaceful sleep is a game-changer! It has a huge effect on your productivity, mood, and well-being. Practicing easy and simple yoga moves before going to bed can ensure a good night’s sleep. Yoga can help you release the exhaustion and stress of a long day and have you feeling relaxed and ready for deep sleep. Bedtime yoga can also be super beneficial for those who sleep lightly and suffer from insomnia and sleep disruption.

What Is Bedtime Yoga?

It is a group of stretches and simple moves that help you relax and sleep better. Gentle poses, guided meditation, and deep breathing can help slow down your heart rate. This allows you to prepare for a night of uninterrupted sleep. Moreover, bedtime yoga poses are easy and beginner-friendly, so you don't need previous experience with them.

Woman sitting on a yoga mat

Benefits of Yoga Before Bed

The majority of us have super-busy days. From driving to work to doing chores and working out. Many of us also spend countless hours sitting at a desk and staring at a laptop. Our bodies go through a lot during the day, so some time for relaxation and mindfulness is essential. Moreover, according to a registered yoga instructor, bedtime yoga helps us perform our daily tasks with more efficiency.

Here are some potential benefits of doing yoga before bed:

Helps with insomnia

Bedtime yoga helps ease the symptoms of insomnia. It will make you fall asleep faster and for longer periods of time. Doing yoga before bed can also help you fall asleep if you wake up at any time.

Studies showed that regularly doing yoga and guided meditation before going to bed helps with insomnia. It also makes your sleep quality better, so you can be ready for a productive day.

Helps you relax

Bedtime yoga will allow both your body and mind to relax. It puts the mind in a calm mode, which eases any stress you have been holding onto all day. Moreover, deep breathing enables your body to release all the tension within and prepare for a peaceful night's sleep.

Doing yoga before bed also lowers your blood pressure and puts your body in the “relaxation response.” This is the opposite of the alert mode we have during the day.

Enhances sleep and life quality

Bedtime yoga is a healthier alternative to sleeping medicines. If you struggle with sleep problems, doing yoga before bed is better than choosing to take a pill for them.

Studies found that practicing bedtime yoga offers a long-term solution to sleep problems. This has a massive impact on your sleep and overall quality of life.

Promotes weight loss

Having a regular bedtime yoga routine can help you lose weight. It will help you sleep better, so you will be more active and productive the following day. This will make you exercise better and achieve more fitness goals. Yoga before bed will also make you more mindful of what you eat.

woman measuring lost weight

Bedtime Yoga Stretches To Try

Doing yoga before bed is very beneficial, but some people think it is too time-consuming to go to a class. The good news is that doing yoga before bed doesn’t require a certain class. Here are some simple yoga poses that you can do in your room:

Standing Forward Fold

Woman in standing forward yoga pose

This pose targets your back and neck.

  1. Place your feet about six inches apart. Hang forward at the hips and lower yourself into a forward fold. Reach for the ground with your arms and grab the opposing elbows over your head. Inhale your breath.
  2. Exhale and extend through the highest point of your head.
  3. Hold this pose for 15 seconds

Child’s Pose

Woman in child's yoga pose

This pose helps with flexibility and spine health. To make it simpler, place a small cushion below your thighs, forehead, or chest.

  1. Sink your hips back toward your heels from a seated position. Your knees can be close together or stretched wide.
  2. Allow your chest to drop into your thighs as you relax it. Release any tension in your spine.
  3. Hold this pose for 5 minutes.


woman doing the legs-up-the-wall yoga pose

For this pose, you can use a cushion under your hips.

  1. Put your right side against a wall. As you lie on your back, lift your legs up against the wall, bringing your hips against or close to the wall.
  2. Put your arms in a relaxed position. Control your breath and concentrate on relaxing your muscles
  3. Hold this pose for 5 minutes.

Before-Bed Bridge

woman performing before bed bridge yoga pose

  1. This pose targets your hips and legs.
  2. Lie on your back with your knees bent. Put your feet flat on the floor, and your arms stretched by your sides. Your palms should be up.
  3. While keeping your shoulders down, engage your core muscles and press into your heels to lift your hips and back. Making a diagonal line from your shoulders to your knees.
  4. Hold this pose for 10 breaths.

Corpse Pose

Woman doing yoga corpse pose

Do this pose at the end of your routine. It helps you relax and focus on your breathing.

  1. Lie down on your mat or in bed. Place your feet slightly wider than hip distance apart. Straighten your neck, spine, and head.
  2. Try to relax and let go of any tension. 3. Stay in this position for 10–15 minutes.

How to Make Yoga a Part of Your Evening Routine

Doing yoga before going to bed has many advantages, but it might seem hard to fit a yoga practice into your routine. This is, in fact, not true. Including a regular yoga practice in your evening routine is easier than you think.

Here are a few tips to help you make yoga an essential part of your evening routine:

#1 Dedicate a space for yoga

One of the best ways to have a regular yoga routine is to pick a special place for it. Choose a calm and dimly lit place in your house for your yoga practices. Add extra elements to your yoga space to help you relax more. Candles, essential oils, and calming music make a huge difference!

#2 Plan your yoga sessions

Plan your yoga sessions ahead of time so you don’t feel rushed or stressed about them. A 15-20-minute session is more than enough to help you let go of the day’s stress. Also, try to have a yoga mat and any yoga props you might need in an easily accessible place.

#3 Set a goal for yourself

Keep yourself motivated by setting goals for yourself. For example, you might want to learn new poses, lose weight, or even try advanced positions. Setting a goal for yourself will make you consistent with your yoga routine.

Is Bedtime Yoga Beneficial For Everyone?

Bedtime yoga is super beneficial for all types of people. Having trouble sleeping? Bedtime yoga will help you sleep better and for a longer time. Busy and always stressed? Doing yoga before bed will help you release the tension and stress that you feel.

Bedtime yoga can also be beneficial for kids, especially energetic and hyperactive ones. It helps them relax and sleep better. Doing yoga before bed is also a good option for beginner students. A short daily yoga practice before bed can help beginners become familiar with the basic poses and prepare them for the advanced ones.

Tips for Beginners

  1. Choose a calm and comfortable space for your yoga practice.
  2. Make sure to wear comfortable clothes.
  3. Warm up with simple poses before moving on to more complex ones.
  4. Focus on your breathing during the entire yoga routine.
  5. For better sleep, stay away from energizing poses. Focus more on relaxing poses instead, such as the corpse pose.


Doing yoga before bed has many benefits. It can improve the quality of your sleep and mood. Bedtime yoga can also help with insomnia, as it makes you sleep quicker and for longer hours.

Bedtime yoga can enhance the quality of your life. It makes you sleep better, which improves your mood and makes you more productive during the day. It also allows you to let go of the tension and stress that your body has been holding onto throughout the day.

Doing yoga before bed works for everyone, even children. It is very simple and doesn’t require much time or effort. All you need to do is make yoga a part of your evening routine to enjoy its countless benefits.

Yoga Before Bed FAQs

When Is the Best Time to Do Yoga Before Bed?

Plan your bedtime yoga session early in the day. You should do your yoga practice at least 30 minutes before going to bed.

Is Bedtime Yoga Beneficial For Everyone?

Yes, bedtime yoga is beneficial for everyone. It is especially helpful for those who suffer from sleeping problems. It also works for busy bees who are always stressed.

Are There Drawbacks To Bedtime Yoga?

Doing yoga before bed doesn’t have drawbacks if you do the poses safely. Yet, if you feel that any of the poses make you feel more active, stay away from them. You can do meditation and controlled breathing instead.


Health Line: Bed Time Yoga

7 Yoga Stretches Help You Fall A Sleep

Bed Time Yoga for Beginners

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Dom Abraham

Dom Abraham

As the lead content writer at Sleepiverse. Dom pours his heart into writing mattress reviews, bedding product reviews, and medically-reviewed health articles. Dom is from Portugal and likes to spend his free time writing on the beach as it gives him a sense of comfort. Aside from writing mattress reviews in front of the soothing beach view, Dom likes to experiment with new amazing food ideas.