5 Best Yoga Poses for Insomnia Relief (2025 Guide for Deep Sleep) | Fitrosky

 

Introduction

If you find yourself tossing and turning at night, you're not alone. According to a 2025 survey by the Global Sleep Institute, over 45% of adults experience occasional insomnia, while nearly 15% struggle with chronic sleep disturbances. Stress, anxiety, overexposure to screens, and poor bedtime habits are some of the most common causes.

The good news? You don’t need to rely solely on medication. One of the most effective and natural remedies for insomnia is bedtime yoga. Gentle yoga poses and breathing techniques can calm the mind, relax the body, and ease you into a restful night of sleep—without side effects.

In this guide, we’ll explore 5 of the most effective yoga poses for insomnia relief, backed by science and recommended by sleep experts. Whether you're a beginner or a seasoned yogi, you can easily incorporate these poses into your nightly routine.

Why Practice Yoga for Insomnia?

Yoga isn’t just about flexibility. When practiced correctly, it becomes a tool to regulate the nervous system, calm the mind, and improve internal functions like digestion and hormone balance—all of which contribute to better sleep.

A study published in the journal Alternative Therapies in Health and Medicine (2023) found that practicing 20 minutes of restorative yoga before bedtime significantly improved sleep quality and reduced cortisol levels in participants.

Furthermore, Harvard Medical School reports that slow, mindful movement combined with breath control helps activate the parasympathetic nervous system—your body’s "rest and digest" mode. This reduces stress and prepares the body for restorative sleep.

5 Best Yoga Poses to Fall Asleep Faster

Here are five simple, deeply relaxing yoga poses that you can practice every night. Each takes only a few minutes and can be done in your pajamas with a yoga mat or on your bed.

1. 🪷 Balasana (Child’s Pose)

How to Do It:

• Kneel on the floor, touch your big toes together, and sit on your heels.

• Separate your knees hip-width apart.

• Lower your torso between your thighs and stretch your arms forward.

• Let your forehead rest on the mat.

• Breathe deeply and stay in this pose for 1–2 minutes.

Benefits: Child’s Pose helps release lower back tension and gently stretches the hips. It soothes the brain and promotes a sense of safety and calm—making it ideal for people who struggle with racing thoughts at night.

2. 🪷 Viparita Karani (Legs Up the Wall)

How to Do It:

• Sit sideways next to a wall and lie on your back.

• Swing your legs up so they rest vertically against the wall.

• Let your arms rest at your sides, palms facing up.

• Close your eyes and breathe slowly for 5–10 minutes.

Benefits: This gentle inversion improves blood circulation, reduces leg fatigue, and helps drain lymphatic fluid from the lower body. It also reduces anxiety and signals your body to relax.

Pro Tip: Place a folded blanket under your hips for comfort.

3. 🪷 Supta Baddha Konasana (Reclining Butterfly Pose)

How to Do It:

• Lie flat on your back.

• Bring the soles of your feet together and let your knees fall outward like butterfly wings.

• Place your hands on your belly or by your sides.

• Stay in this pose for 3–5 minutes.

Benefits: This pose opens the hips and stretches the inner thighs while promoting deep relaxation. It helps release emotional tension and encourages diaphragmatic breathing.

Enhancement: Use pillows or yoga blocks under your knees for support.

4. 🪷 Supine Twist (Jathara Parivartanasana)

How to Do It:

• Lie on your back and draw your right knee into your chest.

• Gently twist the knee across the left side of your body.

• Extend your right arm and turn your head to the right.

• Breathe deeply and hold for 2 minutes.

• Switch sides.

Benefits: This pose massages internal organs, improves digestion, and helps release spinal tension. It’s particularly beneficial if you eat late at night or experience bloating that interferes with sleep.

5. 🪷 Savasana (Corpse Pose) with Guided Breathing

How to Do It:

• Lie flat on your back, arms at your sides, palms facing upward.

• Gently close your eyes and bring your attention to your breath.

Try box breathing: 

• Inhale for 4 seconds → hold for 4 seconds → exhale for 4 seconds → hold for 4 seconds.

• Continue for 5–10 minutes.

Benefits: Savasana helps transition your body from physical movement into stillness. It lowers heart rate, releases muscular tension, and is a perfect way to end your nighttime yoga flow.

Breathing Techniques for Better Sleep (Pranayama)

Adding breathwork to your bedtime routine enhances the calming effects of yoga. Try these techniques:

1. Nadi Shodhana (Alternate Nostril Breathing)

• Close your right nostril with your thumb and inhale through the left.

• Close the left with your ring finger and exhale through the right.

• Repeat for 1–2 minutes.

Benefits: Balances both hemispheres of the brain and reduces overthinking.

2. Bhramari (Bee Breath)

• Inhale deeply, then exhale while making a humming sound (like a bee).

• Gently close your ears with your thumbs while doing this.

Benefits: Creates vibration in the skull that soothes the nervous system.

3. Box Breathing

• Inhale – 4 seconds (Hold – 4 seconds)

• Exhale – 4 seconds (Hold – 4 seconds)

• Repeat for 2–3 minutes

Benefits: Reduces anxiety, calms the mind, improves HRV (heart rate variability).

Sample Bedtime Routine (20 Minutes)

Time Activity

• 9:00 PM 2 mins Child’s Pose + Box Breathing
• 9:05 PM 3 mins Reclined Butterfly
• 9:08 PM 5 mins Legs Up the Wall
• 9:13 PM 2 mins Supine Twist
• 9:15 PM 5 mins Savasana + Bee Breath
• 9:20 PM Lights Off & Sleep

This structured sequence ensures your body transitions into sleep mode naturally.

📥 Download the Free “Yoga for Insomnia” Cheat Sheet (PDF)

Want a printable version of this bedtime yoga flow?

👉  Bed time yoga routine 

Keep it by your bedside or post it on your wall to stay consistent with your nighttime practice.

🔗 Related Articles to Explore

👉 6 Yoga Poses for Asthma 

👉 Yoga pose for Libido

👉 Yoga for mental health

1. Can yoga really help with insomnia?

Yes, yoga reduces stress hormones and activates your parasympathetic nervous system, preparing the body for better sleep. Studies confirm its effectiveness.

2. How long should I do yoga before bed?

Start with 15–20 minutes of calming poses and breathing techniques. It’s enough to ease you into sleep mode.

3. Which type of yoga is best for sleep?

Gentle styles like Hatha, Yin, and Yoga Nidra are best. Avoid fast-paced yoga like Vinyasa at night.

4. Is it okay to do yoga in bed?

Yes, many poses can be done in bed like Reclined Butterfly and Supine Twist. A firm mattress helps, but a yoga mat is ideal.

5. How soon will I see results in my sleep?

Some people sleep better after one session. Most see noticeable results in 3–7 nights with consistent practice.

6. Do I need props like blocks or bolsters?

Props are optional. You can use pillows, blankets, or rolled towels for support in most poses.

7. Should I avoid food or screens before yoga?

Yes. Avoid eating 1 hour before, and turn off screens 30 mins prior to allow melatonin release and mental calm.

8. What’s the best breathing technique for sleep?

Box Breathing, Nadi Shodhana, and Bhramari are all excellent for calming the nervous system and easing into sleep.

9. Can children or elderly practice bedtime yoga?

Yes, it’s safe for all age groups. Children enjoy short playful routines, and elderly people benefit from supported gentle poses.

💬 Let’s Hear From You!

🧘‍♂️Which yoga pose helped you sleep better?

🧘‍♂️Do you have a favorite nighttime breathing technique?

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