Many people believe that physical tiredness guarantees good sleep. But here’s the truth: your nervous system needs calm, not chaos. And that’s where restorative yoga steps in.
Unlike power yoga or high-intensity workouts, restorative yoga is designed to soothe your body and quiet your mind. With just a few gentle, supported poses, you can signal your brain that it’s time to rest, not rush.
This practice helps activate the parasympathetic nervous system — your body’s natural relaxation response — which promotes deeper and more restorative sleep.
Let’s walk through five simple yet powerful restorative yoga poses that can be your nighttime ritual for unwinding, releasing tension, and preparing your body for peaceful sleep.
Table of Contents
Benefits You May Notice After 30 Days of Nightly Restorative Yoga
| Positive Changes | Description |
|---|---|
| Improved Sleep Quality | Deeper, longer, and more restful sleep cycles |
| Reduced Stress & Anxiety | Lower cortisol levels and increased sense of calm |
| Enhanced Flexibility (Gently) | Subtle improvements in hip, spine, and lower back flexibility |
| More Consistent Sleep Schedule | Easier to fall asleep and wake up around the same time |
| Lowered Resting Heart Rate | Signals better parasympathetic (rest & digest) activation |
| Reduced Muscle Tension | Less tightness in shoulders, back, and hips |
| Better Digestion and Elimination | Calming twists and breathwork support gut health |
| Improved Emotional Regulation | Greater mindfulness, emotional ease, and resilience |
| Increased Mind-Body Awareness | A better sense of how your body holds tension and how to release it |
| Enhanced Evening Routine | Builds a healthy, screen-free ritual before bed |
Do’s and Don’ts of Restorative Yoga for Peaceful Sleep
| Do | Don’t |
|---|---|
| Practice in a quiet, dimly lit space | Don’t rush through the poses |
| Use props like bolsters, pillows, or blankets for full support | Don’t force your body into uncomfortable positions |
| Focus on slow, deep breathing throughout the practice | Don’t practice immediately after a heavy meal |
| Hold each pose for several minutes to allow full relaxation | Don’t use your phone or screen during or right after the session |
| Dress in comfortable, loose clothing suited for bedtime | Don’t wear tight or restrictive clothing |
| Let go of expectations—just allow your body to rest | Don’t skip the final resting pose (Savasana) |
| Be consistent—make it a nightly ritual if possible | Don’t treat it like a workout—it’s about restoration, not intensity |
| Support your joints fully with props to avoid strain | Don’t hold your breath or breathe shallowly |
5 Restorative Yoga Poses For Better Sleep
1. Supported Child’s Pose (Balasana)
How to Do It:
- Place a bolster or a firm pillow lengthwise on your yoga mat.
- Kneel on the floor, with your big toes touching and knees wide apart.
- Slowly lower your torso over the bolster, letting your chest and belly rest on it.
- Turn your head to one side and let your arms relax along the floor or wrapped around the bolster.
- Stay here for 3–5 minutes, then turn your head to the opposite side for balance.
Why It Works:
This pose gently stretches your hips, thighs, and lower back while encouraging inward focus. It creates a feeling of safety and surrender, which helps release emotional and physical tension before bed.
Myth Buster: People often think that stretching before bed energizes the body. However, passive stretches like in child’s pose actually downshift your nervous system, making you feel more grounded and less restless.
2. Legs-Up-the-Wall Pose (Viparita Karani)
How to Do It:
- Sit sideways next to a wall with one hip touching it.
- Gently swing your legs up as you lie down and adjust until your legs rest vertically against the wall.
- Place a folded blanket under your hips for added support if needed.
- Let your arms rest at your sides, palms up.
- Stay in this pose for 5–10 minutes.
Why It Works:
This pose drains stagnant fluid from the legs, reduces lower body fatigue, and lowers your heart rate. It’s particularly helpful if you’ve been standing, walking, or sitting for long hours during the day.
Interesting Fact: Inversions like this help calm an overactive mind and rebalance hormone levels such as cortisol — the stress hormone that often interferes with sleep.
3. Reclined Bound Angle Pose (Supta Baddha Konasana)
How to Do It:
- Lie down on your back with a bolster or cushion supporting your spine from the lower back to the head.
- Bring the soles of your feet together and let your knees drop outward.
- Place blocks or pillows under your knees for support.
- Let your hands rest on your belly or alongside your body.
- Stay here for 5–7 minutes.
Why It Works:
This heart-opening pose releases tightness from the inner thighs and groin while calming the breath and mind. The open chest and supported spine help release emotional tension, especially if you carry stress in the chest or abdomen.
Do You Know? This pose is often used in yoga therapy to treat insomnia, anxiety, and digestive imbalances — all of which can disturb your sleep cycle.
4. Supported Reclining Twist (Supta Matsyendrasana)
How to Do It:
- Lie on your back and draw your knees into your chest.
- Let both knees fall to one side while keeping your shoulders grounded.
- Place a bolster or pillow under your knees for support.
- Extend your arms out in a T-shape and gently turn your head in the opposite direction of your knees.
- Stay in the twist for 3–5 minutes on each side.
Why It Works:
This pose aids in spinal mobility and digestion, and it also helps release built-up tension along the spine and in the abdominal organs. The gentle twisting motion massages your internal organs, which may contribute to a more restful, undisturbed sleep.
Myth Buster: Many believe twisting poses should be intense for benefits, but gentle, supported twists like this one are more effective for relaxation and detoxification, especially before sleep.
5. Savasana with Support (Corpse Pose)
How to Do It:
- Lie flat on your back with a bolster under your knees and a folded blanket under your head or neck.
- Let your arms rest naturally by your sides, palms facing up.
- Close your eyes and bring awareness to your breath.
- Scan your body from head to toe, consciously relaxing every part.
- Remain in this pose for 7–10 minutes or longer.
Why It Works:
This is the ultimate relaxation pose. It teaches your body the art of letting go, and when supported properly, it offers a deeply meditative and calming effect. Practicing Savasana before bed helps train your brain to associate stillness with sleep readiness.
Interesting Fact: Studies show that yoga nidra (a guided form of deep rest in Savasana) can provide the same neurological benefits as several hours of sleep.
Final Thoughts: Ritualizing Rest
Sleep isn’t just the end of your day — it’s the foundation for the next. By incorporating these five restorative yoga poses into your nighttime routine, you’re not only encouraging deeper rest but also creating a moment of stillness your body craves.
Try practicing them 30–60 minutes before bed, in a quiet, dimly lit space. Keep props like bolsters, blocks, and blankets nearby to support your body in every pose.
Frequently Asked Questions (FAQs)
When is the best time to do restorative yoga for sleep?
The ideal time to practice restorative yoga for sleep is 30 to 60 minutes before bedtime. It helps your body transition from alertness to relaxation, preparing your nervous system for deep rest.
Do I need props like bolsters and blocks for these poses?
Props are highly recommended for restorative yoga. They provide the support needed to completely relax into each pose. If you don’t have yoga props, use household alternatives like firm cushions, rolled blankets, or pillows.
How long should I hold each pose?
Each pose can be held between 3 to 10 minutes, depending on your comfort level. The key is to remain still and supported long enough for your body and mind to settle.
Can beginners do these restorative yoga poses?
Yes, absolutely. These poses are gentle, non-strenuous, and beginner-friendly. They don’t require flexibility or prior yoga experience, making them suitable for all fitness levels.
Can I fall asleep while doing restorative yoga?
It’s possible, especially in poses like Savasana. While the goal isn’t to sleep during the practice, falling asleep is a sign that your nervous system is deeply relaxed, which supports better sleep later.
Will doing this every night improve my sleep long-term?
Yes. Practicing restorative yoga consistently can reset your body’s stress response, calm your mind, and promote more restorative sleep over time.
What should I wear during nighttime yoga?
Wear loose, comfortable, and breathable clothing that allows you to relax fully. Pajamas or soft yoga wear are perfect choices.
Can I combine these poses with meditation or breathing exercises?
Absolutely. Adding deep breathing or a short mindfulness meditation enhances the calming effects of the poses and helps quiet your thoughts even more effectively.
