There are many Tricks that can help you fall asleep (like reading, drinking a hot cup of herbal tea or Keep a diary). However, these tips may not work for you, and that’s okay. One thing you may not have tried is yoga for sleep.

There’s a good reason why yoga helps you sleep. Yoga and breathing techniques calm your nervous system, which allows your body to relax enough to fall asleep. However, not all poses will help you achieve this goal. You should aim for relaxing moves that don’t raise your heart rate. We’ve rounded up the best yoga poses to try if you’re having trouble sleeping at night.

For more natural ways to sleep better, check out: Seven sleep aids against insomniaor visit our Sleep tips from CNET’s wellness editors.

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How yoga can help you sleep

Yoga, like any other form of exercise, can be a great way to relax and reduce stress. Research suggests that yoga may lead to lower levels of cortisol, the hormone associated with stress. The extent of cortisol reduction may vary depending on factors such as frequency and intensity of yoga practice. In addition, some studies have shown promising results regarding the effects of yoga on depression symptoms. Yoga may complement traditional treatment approaches and promote overall well-being.
So what does this mean for your sleep? Well, cortisol levels have a significant impact on sleep patterns. Higher cortisol levels are often associated with difficulty falling asleep and staying asleep. A 2019 study found that incorporating yoga into one’s routine may have a positive effect on managing and relieving insomnia symptoms. These results suggest that practicing yoga may offer potential benefits for improving sleep quality and overall sleep health.

9 yoga poses to try before bed

These poses are suitable for all experience levels and are easy enough for yoga beginners. As you move between these poses, pay attention to your breath and where you feel the most tension in your body. Breathe and try to relax if you feel any discomfort. Do these poses for about 20 to 30 minutes before you go to bed.

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1. Cat-Cow Pose

To do this pose, start on your hands and knees. Your hands should be shoulder-width apart and your knees should be below your hips. Inhale deeply and tilt your head toward the ceiling while simultaneously extending your pelvis upwards – 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 a few times before moving on.

2. Forward bend

This pose is simple: Stand up straight and bend forward to reach your toes. If you’re able, place your hands on the floor. If you can’t reach your toes, you can do a half forward bend and reach under your knees. Looking for a challenge? Try reaching around your ankles and holding on. Make sure your back is straight and you’re breathing deeply.

3. Bridge Pose

To begin, lie on your back, stretch out your legs and arms and place them on the floor. Take a deep breath, lift your torso off the floor and move your arms closer to your body for balance. Your knees should form a 90-degree angle. Your hands can be flat or you can bring them together under your torso.

4. Happy baby

An easy transition pose after Bridge Pose: Start this pose on your back. Lift your legs toward the ceiling and slightly past your shoulders (or as far as you can). Then, grasp the outsides of your feet with both hands. Gently rock left and right to release tension in your lower back.

5. Legs up on the wall

For this pose, you will need to create space next to a wall. Lie on your back facing the wall and lift your legs up or raise your hips with your arms. Your hips can be against the wall or slightly away from it. Once you find a comfortable position and feel like you can maintain balance, extend your arms out beside you. This pose is ideal for relieving stress and improving circulation.

6. Position of the child

You can start this pose by kneeling down or getting on your hands and knees. Tuck your feet under your hips and bring your head close to the floor. Stretch your hands out in front of you and lengthen your spine. The wider you reach, the better the stretch will be for you.

7. Seated twist

As you come out of Child’s Pose for the next exercise, sit back up and extend your legs in front of you. Cross one leg over the other and pull the heel of the crossed leg toward your outer thigh. With the other arm, cross your body and twist, pressing down on the raised knee with your elbow. Twist and breathe. Repeat the exercise on the other side before moving on.

8. Butterfly Pose

Sitting upright, press the bottoms of both feet together. Place your hands on your feet and try to press your hips to the floor as low as possible. The lower you go, the greater the stretch. If you want more of a challenge, move your feet closer to your body.

9. Head-to-Knee Pose

This is a basic pose. Start in a seated position with your legs extended. Place one foot on the inside of the thigh of the other leg and reach your hands over the extended leg. Sit up straight, take a deep breath and grab the foot in front of you. If you can’t quite reach your foot, no problem: Grab your ankle or the back of your knee. Lean into the stretch and try to bring your forehead to your knee. Repeat on the other side.

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