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 Routine (5 Poses)

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).

How to Start Tonight

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

Recommended Gear (Affiliate Links)

• Eco-Friendly Non-Slip Yoga Mat
• Cork Yoga Blocks
• Lavender-Infused Yoga Eye Pillow

Summary

A 10-minute flow is all it takes to prime your body for deep sleep.
📌 Pin this image to remember the sequence, and grab the FREE One-Page Pose Guide below.

Download the PDF

If you’re looking for an easy way to unwind, this bedtime yoga for sleep routine can help you relax both body and mind.

Try to incorporate bedtime yoga for sleep. I recommend it.