Have you had trouble sleeping well at night? Well, you are not alone. There are many things you can do to reset your sleep experience. From reading in bed to a soothing cup of tea, the choice is yours. One of our favorite sleep hacks is light yoga.

Practicing yoga and breathing techniques calms your nervous system, which helps your body relax enough to sleep. However, not every pose will help you achieve this goal. You’ll want to aim for relaxing movements that help calm your body and clear your head. If yoga sounds like something you’d like to try, keep reading to discover the best yoga poses we recommend for better sleep.

For more natural ways to sleep better, try these seven sleeping pills for insomniaor see 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 that practicing yoga can lead to reduced levels of cortisol, the hormone associated with stress. The extent of cortisol reduction may vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results regarding yoga’s impact on depression symptoms. Yoga can complement traditional therapeutic approaches and promote overall well-being.
So what does this mean for your sleep? Well, cortisol levels have a significant influence on sleep patterns. Higher cortisol levels are often associated with difficulty falling and staying asleep. A 2019 study found that incorporating yoga into one’s routine can have a positive effect on treating and relieving symptoms of insomnia. These results suggest that yoga practice may offer potential benefits for improving sleep quality and overall sleep health.

9 Yoga Poses to Try Before Bed

These poses are suitable for any experience level and are easy 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 and try to relax if you feel any discomfort. Perform these poses for about 20 to 30 minutes before bed.

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1. Cat-cow pose

To strike this pose, start on all fours. Your hands should be shoulder-width apart and your knees should be under your hips. Take a deep breath and tilt your head toward the ceiling while raising your pelvis – this should mimic a “cow.” Then, as you exhale, arch your back and lower your head and pelvis like a “cat”. You can repeat these two movements several times before continuing.

2. Forward Fold

This pose is as simple as standing up straight and bending over to reach your toes. If you can, place your hands on the floor. If you are unable to touch your toes, you can bend half forward and grab under your knees. Looking for a challenge? Try reaching around your ankles and holding on. Make sure your back is straight and you are breathing deeply.

3. Laying the bridge

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

4. Happy Baby

An easy pose to adopt after Bridge: Start this pose on your back. Lift your legs toward the ceiling and extend a little past your shoulders (or as far as you can go). Next, grab the outsides of your feet with both hands. Rock gently from left to right to relieve tension in your lower back.

5. Legs against the wall

You will need to clear a space next to a wall for this installation. Facing the wall, lie on your back and lift your legs up or lift your hips with your arms. Your hips can be against the wall or a little apart. Once you are in a comfortable place and feel like you can keep your balance, extend your arms out to your side. This pose is ideal for de-stressing and improving your circulation.

6. Child’s Pose

You can begin this pose by kneeling or getting on all fours. Tuck your feet under your hips and bring your head closer to the floor. Stretch your hands out in front of you, stretching your spine. The further you go, the better the stretch will be for you.

7. Seated twist

If you come out of child’s pose next time, sit up and extend your legs in front of you. Cross one leg over the other, pulling the heel of the crossed leg toward the outside of your thigh. With the opposite arm, cross your body and turn, pushing with your elbow on the raised knee. Turn around and breathe. Repeat with the other side before continuing.

8. Butterfly pose

While sitting, straighten your posture and press the soles of your two feet together. Placing your hands on your feet, 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, bring your feet closer to your body.

9. Head to Knee Pose

This is a basic pose. Start in a seated position with your legs in front of you. Bring one foot to the inside thigh of your opposite leg and extend your hands over your outstretched leg. Sit taller, take a deep breath, and grab your foot in front of you. If you can’t reach your foot all the way, no problem: grab your ankle or the back of your knee. Bend into the stretch and try to bring your forehead to your knee. Repeat on the opposite side.

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