Yoga Postures To Sleep Better and Longer

Written by Zulekha Nishad

Last Updated June 6, 2024

Did you know that sleep is one of your body's strongest allies? It can lift your mood, improve memory and concentration, boost your immune system, lower blood pressure, strengthen your cardiovascular health, and whatnot!

4 sleep postures to help you sleep better and longer

Many of us find it difficult to get adequate sleep, and we often find ourselves tossing and turning all night. While yawning and not being able to sleep can be a bummer, this can actually have a big impact on your health. If you're finding it difficult to sleep at night, worry not! The good news is that certain yoga postures can help regulate your sleep patterns. In this article, we've come up with 4 effective yoga poses that will help you fall asleep quicker and faster.

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How Yoga Helps You Sleep Better?

Yoga is a great mind-body exercise practiced by people all around the world. It focuses on your overall well being, making you feel way better than you've ever imagined. From developing core strength, reducing stress, making you flexible, and easing body pain, yoga also helps you sleep peacefully at night.

This delicate and therapeutic approach is, in fact, an incredible way to release all that you're holding onto both mentally and physically before sinking into a peaceful night of uninterrupted slumber. It reduces your body's natural stress response, functioning like other calming self-care methods, such as meditation or a warm bath. By lowering stress, yoga slows down your heart rate, blood pressure and improves breathing, sending your entire body into a restful state that shuts down those disturbing thoughts that keep you from drifting into dreamland.

4 Best Yoga Poses For a Restful Night's Sleep

Practicing yoga regularly will definitely help you fall asleep faster and improve your overall sleep quality. You aren't doomed to toss and turn every single night. So bend and stretch your way out to a great night's sleep with our list of 4 best yoga postures.

1. Child Pose

Child’s pose for getting a good night’s sleep

Child's Pose is an easy posture that helps calm your mind, slow your breath, and restore the peaceful feeling. Practicing this before bedtime can help release the worries of the day.


Kneel down on the floor and sit back on your heels. Your belly should rest between the thighs, and make sure your forehead touches the floor. Outstretch your arms long and extended alongside your thighs with palms facing upward. Stay in this position for at least one minute.

If you find it difficult to touch your forehead to the floor, use a small pillow or a folded blanket to more easily rest your forehead.

This posture releases tension in your thighs and hips and helps relieve pain in your neck and back. It is also great for getting rid of stress, anxiety, and fatigue. 

2. Sphinx Pose

Sphinx pose a good night’s sleep

Sphinx Pose is great for inducing sleep, and it definitely keeps you relaxed. This Pose helps you open the chest and strengthens your core body.

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Lie down on your belly and press your forearms down into the floor. Slowly lift your head and chest from the floor. Keep your back arched and make sure to keep your neck in line with the spine. Pull up your knee caps, and squeeze your thighs and buttocks. While doing this, you should not raise your butt, nor your pelvis should come off the floor. Keep your elbows close to the sides and use both your arms to lift up even higher. Draw your shoulders back and down and push your chest forward. Take a 4-second deep breath and exhale. Slowly lower your chest and head towards the ground. Turn your head to any side, rest your arms alongside your body and rest for a few minutes.

Sphinx pose invigorates your body, soothes your nervous system, and is also one of the best therapeutic for fatigue. Doing this Pose will open the front line of your body and gently stimulate the adrenal glands.

3. Standing Forward Bend

Standing forward bend for a good night’s sleep

Standing Forward Bend is one of the best sleep-inducing postures that offers deep relaxation, relieves stress, and reduces fatigue by calming down your brain nerves.


Stand straight and keep your feet hip-width apart. Bend forward and bring your forehead as close to your knees. Rest your arms either on the shins, on the floor, or beside the feet. Breathe deeply, stay in this position for a minute, and come back to your initial position.

Overuse of gadgets, especially smartphones, often gives you a stiff and painful neck. It is also one of the prime reasons that cause sleep deprivation and insomnia these days. Hence, practicing this Pose daily will relax your neck and spine to overcome sleep issues and will help you sleep peacefully at night.

4. Corpse Pose

Corpse pose for a good night’s sleep

Unlike other postures, the Corpse pose can be performed lying in the comfort of your bed. This relaxing posture calms your parasympathetic nervous system, thereby relieving stress and offering a good night's sleep.


Lie down on your back and rest your arms close to your sides with your palms facing upwards. Release all tension from your body as you breathe in and breathe out, staying conscious of your breath. At this point, if you start to feel sleepy, you can get into bed and continue doing Savasana.

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Practicing yoga before sleep helps both your body and mind relax, thereby improving sleep quality. It also encourages the body to repair and heal while you are sleeping so that you wake up feeling refreshed.

While you look forward to better sleep and thereby a healthier lifestyle, ditch conventional bedding and go organic! Even though organic bedding and organic mattresses are be a bit more expensive, it's a great investment if you wish to have a healthy night's rest.

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Disclaimer: What is said in this article has been referenced from multiple sources and is intended only for educational and informational purposes. Please note that no content in this article is a substitute for professional advice from a qualified doctor or healthcare provider. Always consult an experienced doctor with any concerns you may have regarding a health condition or treatment, and never disregard any medical suggestions or delay in seeking treatment because of something you read here.

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