Yoga for Better Sleep: Evening Routines to Help You Unwind

Lisa Cox
Mar 18
4 min read

Do you ever lie in bed, staring at the ceiling, with your mind racing through tomorrow’s to-do list? Or toss and turn because your body feels tense and restless? If sleep has been elusive lately, you’re definitely not alone.

In our busy world, quality rest has become a precious commodity. But the good news is that a simple yoga evening routine can be a powerful way to signal to your body and mind that it’s time to let go of the day. Over the years, I’ve seen countless students transform their sleep by adding just 10–20 minutes of gentle yoga before bed.

In this blog, I’ll share my favourite evening yoga routine, explain why it works, and give you all the practical tips to make it part of your nightly ritual.

Why Yoga Before Bed Works Wonders

Yoga prepares your body and nervous system for deep rest in several beautiful ways:

Physically: Gentle poses release tension stored in your muscles, especially in the hips, lower back and neck – areas that often feel tight after a day of sitting, carrying or stressing.

Breath: Slow, conscious breathing activates the parasympathetic nervous system (your “rest and digest” mode), counteracting the stimulation from screens, work and evening caffeine.

Mind: The combination of movement and mindfulness quiets mental chatter, helping you transition from “doing” mode to “being” mode.

Routine: A consistent pre-bed practice becomes a sleep cue, just like brushing your teeth.

Research backs this up – studies show yoga practitioners fall asleep faster, stay asleep longer, and wake feeling more refreshed.

Creating Your Sleep Sanctuary

Before we get into poses, let’s set the stage:

Environment:

Dim the lights 1 hour before bed
Cool room temperature (around 18°C/65°F)
Comfortable bedding and sleepwear

Pre-yoga ritual:

No screens 30–60 minutes before
Sip herbal tea (chamomile, valerian or passionflower)
Light stretch or gentle walk

What you’ll need:

Yoga mat or soft carpet
1–2 cushions or bolster
Blanket
Optional: eye pillow, lavender essential oil

Evening Yoga Routine (15–25 Minutes)

This sequence is gentle, floor-based, and designed to release the day. Move slowly, breathe deeply, and let each pose melt into the next.

1. Supine Twist (3–5 minutes each side) – Release the Spine

Lie on your back and hug your right knee towards your chest.
Extend the right leg across your body to the left, keeping both shoulders on the floor.
Extend your right arm out to the side and gaze towards it.
Let gravity do the work – support the leg with a cushion if needed.
Breathe deeply for 10–20 slow breaths, then switch sides.

Why it helps sleep: Twists wring out spinal tension and massage internal organs, promoting relaxation.

2. Legs Up the Wall (Viparita Karani) (8–12 minutes) – Nervous System Reset

Sit sideways next to a wall with one hip touching it.
Swing both legs up the wall as you lower your back to the floor.
Scoot your hips close to the wall and relax your arms by your sides.
Close your eyes and breathe naturally.

Pro tip: Place a cushion under your hips for lower back comfort. Stay as long as feels good – this pose reverses blood flow, calms the mind, and reduces leg swelling.

Why it helps sleep: Considered the “poor man’s inversion,” it soothes the nervous system and promotes lymphatic drainage.

3. Supported Forward Fold (Paschimottanasana Variation) (3–5 minutes) – Calm the Mind

Sit with legs extended, then place a bolster or stack of cushions along your thighs.
Fold forward, resting your torso and head on the support.
Let your arms relax by your sides or hug the bolster.
Breathe slowly, allowing the spine to soften.

Why it helps sleep: Forward folds have a naturally calming effect on the brain and quieten mental chatter.

4. Reclined Butterfly (Supta Baddha Konasana) (5 minutes) – Open the Heart

Lie on your back and bring the soles of your feet together, knees falling open.
Place cushions under each knee and one under your head for support.
Rest your arms by your sides, palms up.
Breathe deeply, feeling your hips and inner thighs soften.

Why it helps sleep: Opens the hips (where we store emotional tension) and soothes the heart centre.

5. Final Relaxation (Savasana) (5–10 minutes) – Integration

Lie flat with a blanket over you and cushion under knees if your lower back feels tight.
Close your eyes and scan through your body from toes to head.
With each exhale, invite deeper relaxation.
Simply be. No need to “do” anything.

Guided option: Play a gentle yoga nidra or sleep meditation.

Breathwork for Deeper Sleep

Add one of these 3–5 minute practices after your poses:

4–7–8 Breath (Dr. Weil’s Technique):

Inhale nose 4 counts
Hold 7 counts
Exhale mouth 8 counts (“whoosh” sound)
Repeat 4–8 rounds

Left Nostril Breathing:

Close right nostril with thumb
Breathe slowly only through left nostril 10 rounds
Calms the mind beautifully

Troubleshooting Common Sleep Blocks

Mind racing: Journal for 5 minutes before yoga, then do breathwork.

Body too wired: Add a warm bath with Epsom salts before practice.

Can’t stay awake: Do the routine earlier (7–8pm).

Lower back discomfort: Extra cushioning under knees/hips.

Making It a Habit

Start small: 10 minutes, 3 nights/week.

Same time/place: Bedtime ritual works best.

Track progress: Note how you feel morning after practising.

Be gentle: Some nights sleep comes easily, others it doesn’t. Both are okay.

Your Sleep Sanctuary Awaits

Evening yoga isn’t about perfect poses or spiritual enlightenment. It’s a loving invitation to your body and mind: “Well done today. Now rest.”

If you’d love guided support, join our Yin by Candlelight or Restorative Yoga evenings at Happy Mat Yoga – perfect preludes to deep sleep. Online recordings available too.