10 Yoga Poses That Will Help You Sleep Through The Night Without Waking Up

In today's fast-paced world, getting a good night's sleep can sometimes feel like a challenge. Stress, anxiety, and overactive minds can keep us tossing and turning long into the night. Thankfully, yoga offers a natural way to calm the body and mind, helping you prepare for a restful night’s sleep. Certain poses are specifically designed to relax the nervous system, stretch tight muscles, and promote deep relaxation—making it easier for you to unwind before bed.

Here are 10 yoga poses that can help you sleep at night, allowing you to wake up feeling refreshed and energized.

Child’s Pose is one of the most relaxing yoga poses. It gently stretches the back and hips, calms the nervous system, and relieves tension.

How to do it: - Kneel on the floor with your big toes touching and knees apart. - Sit back onto your heels and extend your arms forward, bringing your forehead to the mat. - Breathe deeply, focusing on relaxing your body with every exhale.

Why it works: This pose promotes relaxation and helps release tension in the back, neck, and shoulders—common areas where stress is stored.

Legs Up the Wall is a restorative pose that allows gravity to help reduce swelling in the legs while also calming the mind. It’s an excellent way to ease into sleep.

How to do it: - Sit next to a wall and lie down on your back. - Swing your legs up against the wall while keeping your arms relaxed by your sides. - Stay here for 5-10 minutes, breathing deeply and letting your body relax.

Why it works: Elevating your legs promotes circulation and drains excess fluid, while the pose itself has a calming effect on the nervous system.

Forward folds release tension in the hamstrings, lower back, and neck, helping to calm the body and mind. This simple pose promotes relaxation and aids in slowing down your thoughts.

How to do it: - Stand with your feet hip-width apart. - Slowly fold forward, reaching for your toes or letting your arms hang towards the floor. - Keep your knees slightly bent if needed and focus on your breath.

Why it works: This pose helps relieve tension in the back and neck, while the gentle inversion promotes relaxation and a sense of calm.

This restorative pose opens up the hips and chest while soothing the mind. It’s ideal for releasing emotional and physical tension before sleep.

How to do it: - Lie down on your back and bring the soles of your feet together, allowing your knees to fall out to the sides. - Place your hands on your belly or by your sides, and relax in this position for a few minutes.

Why it works: This pose encourages deep breathing and relaxation while gently opening the hips and chest, which can help you release any stress accumulated during the day.

The Cat-Cow flow is a gentle spinal movement that releases tension in the back and neck while helping to regulate the breath.

How to do it: - Start on your hands and knees in a tabletop position. - Inhale as you arch your back (Cow pose), and exhale as you round your spine (Cat pose). - Continue flowing between the two for several breaths, focusing on moving with your breath.

Why it works: The rhythmic movement of Cat-Cow stimulates the parasympathetic nervous system, promoting relaxation and easing tension.

Sukhasana, or Easy Seat, is a seated meditation pose that can calm your mind and relax your body, preparing you for sleep.

How to do it: - Sit cross-legged with your spine tall and your shoulders relaxed. - Place your hands on your knees and close your eyes, focusing on your breath. - Take slow, deep breaths, inhaling for a count of four, holding for four, and exhaling for four.

Why it works: This pose encourages mindfulness and deep breathing, helping you to clear your mind and release any lingering stress before bed.

Puppy Pose is a great way to stretch the spine and open the chest while calming the mind.

How to do it: - Start in a tabletop position with your hands and knees on the floor. - Walk your hands forward, lowering your chest toward the floor while keeping your hips raised. - Keep your forehead on the ground or a cushion for support.

Why it works: This gentle backbend stretches the spine and opens up the chest, helping to alleviate tension and promote deep relaxation.

A seated forward bend stretches the hamstrings and lower back while encouraging deep breathing, making it an excellent choice for winding down at night.

How to do it: - Sit with your legs extended straight in front of you. - Inhale, lengthen your spine, and as you exhale, gently fold forward, reaching for your feet or shins. - Stay in the pose for several breaths, letting go of any tension.

Why it works: This pose encourages deep stretching of the back and legs, while the calming forward fold promotes relaxation.

Savasana is typically the final resting pose in a yoga practice, where you completely relax and surrender. It’s a perfect pose for preparing your body and mind for sleep.

How to do it: - Lie flat on your back with your legs extended and arms by your sides. - Close your eyes and focus on your breath, letting your body completely relax. - Stay in the pose for at least 5-10 minutes.

Why it works: Savasana allows for complete rest and relaxation, helping to calm the mind and release stress and tension.

Bridge Pose gently stretches the chest, spine, and hips while relaxing the nervous system, making it a great choice for winding down before bed.

How to do it: - Lie on your back with your knees bent and feet flat on the floor. - Lift your hips toward the ceiling, keeping your shoulders and head on the ground. - Place a block or cushion under your hips for support, allowing you to relax in the pose.

Why it works: The gentle inversion and opening of the chest help calm the nervous system, reducing stress and preparing the body for sleep.

Yoga is an effective and natural way to promote relaxation and improve your quality of sleep. Incorporating these gentle, restorative poses into your evening routine can help you unwind, calm your mind, and prepare your body for a restful night’s sleep. Whether you're dealing with stress, anxiety, or just want to improve your overall sleep quality, these yoga poses can be a valuable addition to your nightly ritual.