Why Bedtime Yoga Works

Have you ever tried bedtime yoga for sleep?

Stiff shoulders, racing thoughts, and blue-light overload keep your nervous system on high alert.
A short yoga flow before bed flips the switch to “rest-and-digest,” lowering cortisol and slowing heart rate so you fall asleep faster.

10-Minute Bedtime Yoga for Sleep Routine

Pose	Time	What It Does
Child’s Pose	90 sec	Releases back tension, signals safety
Cat-Cow	60 sec	Mobilises spine, syncs breath
Seated Forward Fold	120 sec	Lengthens hamstrings, calms mind
Legs-Up-the-Wall	3 min	Drains blood from legs, lowers heart rate
Supine Twist	2.5 min	Massages organs, unwinds spine

⏱️ Total: ~10 min. Hold each pose with slow nasal breathing (4-sec inhale / 6-sec exhale).

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How to Start Tonight

• Dim the lights and silence your phone.
• Play soft white-noise at low volume.
• Follow the routine above on a non-slip yoga mat for comfort and stability.
• Finish with 60-sec of eyes-closed diaphragmatic breathing.

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Recommended Gear (Affiliate Links)

Make your bedtime yoga more effective with a few simple props:

• 🧘‍♀️ Eco-Friendly Non-Slip Yoga Mat → Check on Amazon
• 🪵 Cork Yoga Blocks → Check on Amazon
• 🌿 Lavender-Infused Yoga Eye Pillow → Check on Amazon

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Final Note

A simple 10-minute flow is all it takes to prepare your body for deep, restorative sleep.
📌 Save this article to remember the sequence, and check out the recommended gear above to make your bedtime yoga routine even more relaxing.