Health and Fitness

Get Back Lost Sleep With These Bedtime Yoga Exercises

Yoga Exercises:- Do you know that yoga is more than asanas and Pranayama? It is a form of meditative movement that includes attentiveness, deep breathing and physical exercise. Daily practice of yoga helps you keep numerous mental and physical health issues at bay.

However, there are very less of those who believe that yoga can also help you sleep peacefully at night. Confused? Let yoga experts guide you further.

Bedtime Yoga – A Brief Introduction

As the name suggests, bedtime yoga includes asanas you practice before going to sleep or after a tiring day at work.

It helps you release the physical and mental tension, and enjoy a night of deep sleep without any hassle.

In other words, by including bedtime yoga into your nighttime routine, you give the body and mind a good level of relaxation.

However, that is not all this yoga does.

Benefits of Bedtime Yoga

Given below are three major benefits of practicing yoga before bedtime.

1. Improves Sleep Quality

If you find it hard to sleep at night without medications, it is time you start practicing yoga. There has been ample research to show that states yoga has a positive impact on your overall quality of sleep which impacts other areas of your life in a positive manner.

2. Fights Insomnia

Do you know that daily practice of yoga can help you manage symptoms of insomnia? Yes! It helps you sleep faster, quicker, and for longer periods without hassle. It is why you should make yoga meditation for sleep a part of your daily routine.

Numerous research and studies have shown that yoga is an effective therapy to help patients of insomnia enjoy a deep sleep at night. In other words, no more sleepless nights for you.

3. Helps Relax

Yoga puts your body into a relaxed and calm state, also known as relaxation response. It offers the opposite effect of what is known as the fight or flight response system. Moreover, the daily practice of yoga asanas puts your mind into a relaxed state for a deep sleep.

To experience these magial effects, you have to practice the right yoga asanas.

Yoga Asanas For Deep Night Sleep

Given below are yoga exercises to help you sleep peacefully at night without issues;

1. Legs-Up-the-Wall

For this yoga asana, you can use a bolster or cushion under the hips. You can also place the soles of your feet together or open them wide to modify this pose.

Steps to Practice Legs-Up-the-Wall
  • Sit on the yoga mat with legs straight and facing the wall.
  • Swing your legs up and against the wall while lying on your back.
  • Bring your hips against or close to the wall.
  • Keep both arms in a comfortable position by the side of your body.
  • Hold this yoga asana for up to 5 minutes.

2. Child’s Pose

The best yoga exercise that gives your body good flexibility and lengthens as well as strengthens the spine. For extra comfort, you can keep a cushion under your forehead, chest, or thighs.

Steps to Practice Child’s Pose
  • Get onto all fours on the yoga mat in the tabletop position.
  • From the tabletop position, bring your hips back towards your heels.
  • Place your knees together close or wide outwards.
  • Relax your chest and let it sink into your thighs.
  • Let go of any tension along with your spine.
  • Hold this pose for a maximum of 5 minutes.

3. Yoga Nidra

This yoga meditation for sleep exercise is a form of guided meditation which improves your sleep quality, minimizes stress, and offers a deep level of relaxation. The practice involves lying down and deep breathing under the guidance of a meditation expert.

Also Read:- Yoga Teacher Training

4. Reclined Butterly

A calming and restorative yoga asana which calms down your nervous system and removes stress. You can keep cushions or blocks under your knees for additional support.

Steps to Practice Reclined Butterfly
  • Get into a seated position on the yoga mat.
  • From the seated position, press the soles of your feet together.
  • Open your knees to the sides.
  • Lie down on your back.
  • Place your hands in a comfortable position.
  • Hold this pose for up to 5 minutes.

These are the best yoga exercises to help you get back that lost sleep and keep insomnia at bay.


Do you feel restless and hard to enjoy a good night’s sleep? It is time you make these yoga exercises a part of your daily routine. Make sure you include yoga meditation for sleep to reap maximum benefits.

Read More:- Kundalini Yoga For Beginners 

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