Yoga for Better Sleep: A Simple Evening Practice That Helps You Wind Down
There are nights when sleep feels like something you have to chase. The harder you try, the more awake you seem to become. Some of you will know that I first found yoga because of suffering with insomnia. And without being too dramatic, it wasn’t just erratic sleep, it was full blown eyes wide open for 2 days straight. I had it from being really young and when I was at primary school my mum would often sit up through the night with me.
Yoga didnt cure it, but it was a huge step in the right direction.
And for so many that I have taught, evening yoga can be useful. Not as a miracle fix, and not as a performance, but as a gentle transition. A way of telling your body that the busy part of the day is over. A good bedtime practice does not need to be long or complicated. In fact, simpler is usually better. Think slower shapes, softer breathing, less stimulation, and no pressure to “do it well”.
Try this gentle home sequence. I have added one of my demo videos so please don’t move in tandem with me. Slow things down and use the video as an idea of what to do before bed.
If you want the full follow along video drop me a message and I will happily tag you in the group.
Keep the pace unhurried. Let the breath be natural at first. If it feels comfortable, gradually lengthen the exhale without forcing it.
What usually gets in the way? Doing too much too late. Fast flows, intense stretching, bright screens, and the idea that sleep must happen immediately can all make the evening feel more effortful. Instead, give yourself a repeatable ritual. Dim the lights. Put your phone down. Practice a few familiar shapes. Let consistency do more of the work than intensity.
The goal is not perfect sleep. The goal is a better landing.
FAQ:
Can yoga cure insomnia?
No. Yoga is better framed as a supportive practice, not a cure. Persistent sleep problems deserve proper medical support.
How long should an evening yoga practice be?
Ten to twenty minutes is enough for many people. The key is regularity.
Is it better to stretch or breathe before bed?
Usually both, but keep them gentle. A small amount of movement followed by quiet breathing often works well.