A calming bedtime routine that helps your body switch off, relax, and prepare for deep, restorative sleep.
Why This Routine Works
Many people struggle to fall asleep because the brain and nervous system remain in a state of high alert. A short sequence of gentle yoga poses combined with slow breathing can help activate the body’s natural ‘rest-and-digest’ response. As your heart rate slows and stress hormones decrease, your body becomes better prepared for restful sleep.
Your 15-Minute Bedtime Routine
- Supported Child’s Pose (2 minutes): Relax your back, hips, and breathing.
- Easy Forward Fold (2 minutes): Release muscle tension and calm the mind.
- Reclined Butterfly (2 minutes): Open the chest and encourage slow breathing.
- Supported Bridge (2 minutes): Promote gentle relaxation through a supported backbend.
- Legs-Up-the-Wall (3 minutes): Reduce tired legs and encourage circulation. Avoid if you have glaucoma, uncontrolled high blood pressure, heart failure, or are in late pregnancy.
- Left Nostril Breathing (4 minutes): Breathe slowly through the left nostril at about six breaths per minute to settle the nervous system.
What Research Suggests
Studies using sleep questionnaires and sleep-monitoring equipment have found that gentle yoga and breathing may help people fall asleep faster, wake up less often during the night, and spend more time in deep, restorative sleep. Regular practice may also reduce evening stress and improve how refreshed you feel the next morning.
A Few Tips
- Keep the room cool, dark, and quiet.
Avoid screens for 30–60 minutes before bed.
Practice the routine consistently each night.
If you have medical conditions or injuries, consult your healthcare provider before beginning a new exercise routine.
Final Thought
You don’t need an hour-long workout to improve your sleep. Just 15 minutes of gentle movement and mindful breathing can help your body unwind, quiet a busy mind, and set the stage for a healthier night’s rest.
