Yoga for sleep: Evening routines for better rest

Getting quality sleep is one of the most important things we can do for our health, yet so many of us struggle with it. Racing thoughts, tension in the body, and the stress of the day can make it difficult to unwind. This is where yoga comes in—not the vigorous, energising kind, but gentle, restorative practices designed to signal to your body that it's time to rest.

Why Evening Yoga Works for Sleep

Evening yoga helps activate your parasympathetic nervous system—your body's natural "rest and digest" mode. Through gentle movement, conscious breathing, and mindfulness, you can release physical tension and calm mental chatter. Studies have shown that regular yoga practice can improve sleep quality, reduce the time it takes to fall asleep, and help you wake up feeling more refreshed.

Creating Your Evening Yoga Routine

The key to an effective evening yoga routine is consistency and gentleness. You don't need a full hour—even 10-15 minutes can make a significant difference. Here's a simple sequence you can try tonight:

1. Start with Child's Pose (Balasana)

Begin by kneeling on your mat with your knees wide and big toes touching. Fold forward, resting your forehead on the ground and extending your arms forward or alongside your body. Stay here for 2-3 minutes, focusing on deepening your breath. This pose gently stretches the hips, thighs, and lower back while promoting a sense of safety and introspection.

2. Move into Cat-Cow Stretch (Marjaryasana-Bitilasana)

Come onto your hands and knees in a tabletop position. As you inhale, arch your back and look up (Cow Pose). As you exhale, round your spine and tuck your chin (Cat Pose). Move slowly between these two poses for 1-2 minutes, synchronising your breath with your movement. This gentle flow releases tension in the spine and massages your internal organs.

3. Supine Twist (Supta Matsyendrasana)

Lie on your back and draw your right knee into your chest. Gently guide it across your body to the left side while extending your right arm out to the right. Turn your head to look at your right hand. Hold for 2-3 minutes, then repeat on the other side. Twists help wring out tension and can aid digestion, making them perfect for evening practice.

4. Legs Up the Wall (Viparita Karani)

This is one of the most restorative poses you can do before bed. Sit sideways against a wall, then swing your legs up as you lower your back to the floor. Your body should form an L-shape with your legs resting against the wall. You can place a folded blanket or cushion under your hips for support. Stay here for 5-10 minutes, allowing gravity to gently improve circulation and calm your nervous system.

5. End with Savasana (Corpse Pose)

Lie flat on your back with your arms by your sides, palms facing up. Close your eyes and allow your body to become heavy. Focus on your breath or do a body scan, consciously relaxing each part of your body from your toes to your crown. Stay here for at least 5 minutes. This final relaxation allows all the benefits of your practice to integrate.

Breathwork for Better Sleep

Pairing your evening yoga with specific breathing techniques can enhance its sleep-promoting effects. Try the 4-7-8 breathing technique:

• Inhale through your nose for a count of 4
• Hold your breath for a count of 7
• Exhale completely through your mouth for a count of 8
• Repeat this cycle 4 times

This breathing pattern activates your relaxation response and can help you drift off to sleep more easily.

Setting the Scene

To get the most from your evening yoga practice:

• Dim the lights or use candles
• Put away electronic devices at least 30 minutes before practice
• Consider using calming essential oils like lavender or chamomile
• Wear comfortable, loose clothing
• Keep your practice space slightly cool

Making It a Habit

Start with just 2-3 evenings per week and gradually increase as it becomes part of your routine. You might find that your body begins to anticipate this wind-down time, making it easier to relax and prepare for sleep. Remember, this isn't about achieving perfect poses—it's about creating a peaceful transition from your active day to restful sleep.

Your evening yoga practice is a gift you give yourself, a sacred time to let go of the day and welcome rest. Sweet dreams.