9 Bedtime Yoga Poses to Help You Sleep Better

Short Answer

Yes. Gentle yoga may help you fall asleep faster and sleep more deeply by slowing your breathing, relaxing tight muscles, and quieting a busy mind. Research on people with insomnia links regular yoga to more total sleep and less time lying awake. [1] [2]

Some nights your body is tired and your brain didn’t get the memo. You lie down, and suddenly you’re replaying the day or planning tomorrow.

Bedtime yoga gives your body and mind a clear signal that the day is finally over. A few slow poses and steady breaths help shift you out of go mode and into sleep mode.

With bedtime yoga, you don’t need a studio, special gear, or years of practice. A mat, a rug, or even your bed works fine.

How Does Bedtime Yoga Help You Sleep Better?

Bedtime yoga helps you sleep by calming your nervous system, releasing physical tension, and slowing your breathing. It works on both the body and the mind at the same time, which is why it can feel more relaxing than stretching alone.

• Can calm your stress response. Slow movement and breathing help switch your body into its rest and digest mode, which lowers your heart rate. In a large national survey, more than 80% of people who practice yoga said it reduced their stress. [3] Here's how to reduce stress leading up to bedtime. 
• Releases muscle tension. Gentle stretches loosen tight hips, shoulders, and lower backs, the places where a long day tends to settle.
• Slows your breathing. Breathing slowly and deeply during each pose helps quiet a racing mind and allows you to stay asleep. 
• Builds a routine. Doing the same short sequence each night becomes a cue that it’s time to sleep.

The research is encouraging. A 2025 review of 22 clinical trials found yoga was linked to nearly 2 hours more total sleep, less time awake during the night, and falling asleep about 30 minutes faster in people with insomnia. [1]

Many of the included trials were small or had design flaws, so treat those numbers as promising rather than guaranteed.

Pair Bedtime Yoga With a Cooler Bed

Yoga helps your mind slow down. Temperature helps your body follow. Your core temperature needs to drop a little for deep sleep, and research links a warm sleep environment to more time awake. [4]

In a 2026 Loughborough University study, a water-based cooling mattress topper helped people fall asleep 10 minutes faster in a hot bedroom. [5]

Chilipad keeps your bed at the temperature you choose, from 55 to 115°F, so your body can stay relaxed long after your last pose.

What Are the Best Yoga Poses for Sleep?

The best yoga poses for sleep are slow, low to the ground, and easy to hold while breathing deeply. Do these 9 poses in order for a complete 10 to 15 minute bedtime routine, or pick two or three favorites on busy nights.

Move slowly, breathe through your nose, and never push into pain

Child’s Pose

Child’s Pose gently stretches your back, hips, and thighs and is one of the most calming poses in yoga

• Kneel on the floor with your big toes touching and your knees about hip width apart.
• Sit back toward your heels and fold forward, resting your forehead on the floor or a pillow.
• Rest your arms alongside your legs with palms up, or stretch them out in front of you.
• Breathe slowly for at least 10 breaths.

Cat Cow

Cat Cow warms up your spine and links movement with breath, which helps you shift into a slower rhythm.

• Start on your hands and knees, with wrists under shoulders and knees under hips.
• Breathe in as you drop your belly and lift your chest and tailbone (Cow).
• Breathe out as you round your back, tuck your chin, and draw your belly in (Cat)
• Repeat slowly for 5 to 10 breaths.

Seated Forward Fold

A forward fold stretches your hamstrings and lower back and has a naturally calming, inward feel.

• Sit with your legs straight out in front of you. Bend your knees as much as you need.
• Breathe in and sit up tall.
• Breathe out and fold forward from your hips, reaching toward your shins or feet.
• Let your head hang heavy and hold for about 1 minute. If sitting is uncomfortable, try a Standing Forward Bend instead.
• Stand with feet hip width apart, soften your knees, and let your upper body hang toward the floor.

Supported Bridge

A supported version of Bridge opens your chest and hips without the effort of a full backbend.

• Lie on your back with knees bent and feet flat on the floor, hip width apart.
• Press into your feet and lift your hips a few inches.
• Slide a yoga block, firm pillow, or folded blanket under your lower back.
• Let your hips rest on the support, arms relaxed at your sides, for 1 to 2 minutes.

Supine Spinal Twist

A gentle twist releases tension in your lower back and helps your whole body let go.

• Lie on your back and hug your knees into your chest.
• Stretch your arms out to the sides in a T shape.
• Let both knees fall slowly to one side and turn your head the other way.
• Hold for about 1 minute, then switch sides.

Reclined Butterfly

Reclined Butterfly softly opens your hips and chest while you rest fully on your back.

• Lie on your back and bring the soles of your feet together.
• Let your knees fall open to the sides.
• Tuck pillows under your knees if your hips feel tight.
• Rest one hand on your belly and one on your chest.
• Breathe slowly into your belly for about 2 minutes.

You can also do a seated Butterfly.

• Sit on a folded blanket with the soles of your feet together and gently fold forward.

Happy Baby Pose

Happy Baby releases your hips and lower back and can feel surprisingly soothing after a long day.

• Lie on your back and draw your knees toward your armpits.
• Hold the outsides of your feet, or the backs of your thighs if that’s more comfortable.
• Keep your back flat and rock gently side to side if it feels good.
• Hold for about 1 minute.

Legs Up the Wall

Legs Up the Wall is a classic wind down pose that lets your legs rest and your breathing slow.

• Sit sideways with one hip close to a wall.
• Lie back and swing your legs up the wall so your body forms an L shape.
• Scoot closer or farther from the wall until it feels comfortable.
• Rest your arms at your sides or on your belly for 3 to 5 minutes.

Corpse Pose

Corpse Pose is the final rest of any practice and the perfect bridge into sleep.

• Lie flat on your back with your legs slightly apart and arms by your sides, palms up.
• Close your eyes and let your whole body feel heavy.
• Scan from your toes to your head, relaxing each area as you go.
• Stay for 2 to 5 minutes, or simply drift off if you’re in bed.

What Does a Simple 15 Minute Bedtime Yoga Routine Look Like?

A simple bedtime routine moves through the 9 poses above in order, from gentle movement to full rest. The whole sequence takes about 15 minutes and ends right where you want to be, lying down and relaxed.

How Do You Get Started With Bedtime Yoga?

Getting started with bedtime yoga is simple. Pick a quiet spot, keep it short, and stay consistent. The goal is relaxation, not a workout, so slower is always better at night.

• Start small. 5 to 10 minutes a few nights a week is a great beginning. Build up as it becomes a habit.
• Set up your space. Use a mat, rug, or your bed. Dim the lights and put your phone away.
• Use props. Pillows, a folded blanket, or a yoga block make poses more comfortable and restful.
• Focus on your breath. Breathe slowly through your nose. Try making your exhale a little longer than your inhale.
• Know your limits. If you’re pregnant, recovering from an injury, or managing a health condition, check with your doctor first and skip any pose that causes pain.
• Be consistent. Most people notice the biggest difference when bedtime yoga becomes part of their nightly routine.

Note: Short on time? Do Child’s Pose, Legs Up the Wall, and Corpse Pose. Those three alone take about 5 to 10 minutes

What Type of Yoga Is Best Before Bed?

The best types of yoga before bed are slow and restful, like restorative, yin, and gentle hatha yoga. Save energizing styles for the morning or afternoon.

• Restorative yoga uses props to support your body in fully relaxed poses held for several minutes.
• Yin yoga holds gentle, floor based stretches for 1 to 5 minutes to release deep tension.
• Gentle hatha yoga moves slowly through basic poses with a focus on breathing.
• Yoga nidra is a guided, lying down practice that works like a deep body scan and is especially good right before sleep.

Fast flows like power vinyasa or hot yoga are better earlier in the day. They raise your heart rate and body temperature, which can make it harder to fall asleep.

The Bottom Line

Bedtime yoga is one of the simplest ways to help your body and mind wind down. A few gentle poses, slow breathing, and a cool, dark bedroom can make falling asleep feel a lot easier. You don’t need to be flexible or experienced, just consistent.

Start with three poses tonight. If it helps, add a few more tomorrow.