Do you struggle to fall asleep at night because your mind is still racing from the day? If so, you’re not alone. While there are several tricks to help you sleep, such as reading or drinking herbal tea, sometimes you need to try something more. Adding yoga poses to your bedtime routine could be the secret to getting a good night’s sleep.
For more natural ways to improve your sleep, you can also try other sleep aids or check out sleep tips from CNET’s health editors.
How yoga can help you sleep
Yoga, like any form of exercise, can help your mind and body de-stress after a long day. Research has shown that yoga can lower cortisol levels, the stress hormone, and have a similar impact on depression as antidepressants.
How does this relate to sleep? High levels of cortisol can interfere with your sleep quality. A 2019 study found that yoga practices had positive effects on healing and improving sleep.
Top eight yoga poses to do before bed
These eight yoga poses are suitable for all experience levels and can be done even if you’re a beginner. As you transition between poses, focus on your breath and notice where you feel tension in your body. Relax and let go of any stress or worries. Spend 20 to 30 minutes practicing these poses before going to bed.
Read more: The Best Yoga Mats of 2023
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 lift your head towards the ceiling while arching your back – this is the “cow” position. As you exhale, round your back and bring your head and pelvis down, resembling a “cat” position. Repeat these two movements several times before moving on.
Forward bend
This pose is as simple as standing up straight and leaning forward to reach your toes. If you can, place your hands on the ground. If reaching your toes is challenging, you can bend forward and touch the tops of your knees. For an added challenge, try reaching around your ankles and hold. Keep your back straight and focus on deep breathing.
Bridge pose
Start by lying on your back with your legs and arms stretched out on the floor. Take a deep breath, lift your core off the ground, and bring your arms close to your body. Your knees should be bent at a 90-degree angle. Your hands can rest on the floor or be brought together under your heart.
Child’s pose
A gentle transition from Bridge pose, start by kneeling on the floor. Raise your hips and legs into the air, extending them beyond your shoulders as much as comfortable. Reach for the outside of your feet with both hands. Slowly sway from side to side to release tension in your lower back.
Legs-up-the-wall pose
This pose requires clearing space next to a wall. Facing the wall, lie on your back and lift your legs up, resting your hips against the wall or slightly away from it. Once you find a comfortable position, extend your arms by your side. This pose is great for relaxation and improving circulation.
Child’s pose
You can start this pose by kneeling or sitting on your hands and knees. Place your knees hips-width apart and bring your head close to the ground. Extend your arms in front of you, stretching the spine. The further you reach, the deeper the stretch will be.
Seated twist
If you transition from Child’s pose to this pose, sit down and stretch your legs out in front of you. Cross one leg over the other, bringing the heel of the top leg past your outer thigh. Cross your body with the opposite arm and twist, pressing the elbow against the raised knee. Relax and breathe. Repeat on the other side before moving on.
Butterfly pose
From a seated position, straighten your legs and press the soles of both feet together. Hold onto your feet with your hands and try to press your hips as close to the floor as possible. The deeper you go, the greater the stretch. For a greater challenge, move your feet closer to your body.
