The Soothing Power of Yoga for Deep, Restful Sleep — Even if you’re stressed AF

If you’ve been tossing and turning at night, staring at the ceiling, and wondering why your brain suddenly decides to relive every embarrassing moment of your life from 2007, you’re not alone. I’ve been there. Many years ago I used to have hundreds of thoughts rapidly firing off every time I laid in bed. In today’s fast-paced, over-caffeinated world, sleep often feels like a luxury reserved for toddlers and house cats. But what if I told you that yoga—yes, that thing people do while wearing suspiciously comfortable pants—could be your ticket to the land of deep, restorative sleep?

Before you roll your eyes and say, “I’ve tried everything!”—stick with me for a moment. Unlike counting sheep (which, let’s be honest, never works), yoga is scientifically proven to calm the nervous system, ease tension, and trick your body into thinking it’s time for some quality shut-eye.

So, grab your yoga mat (or a cozy blanket), and let’s explore how yoga can help you sleep like a baby—even if you’re stressed AF.

Why Can’t You Sleep? (Besides the Existential Dread)

Let’s be real: There’s a reason you’re not sleeping, and it probably has something to do with stress, anxiety, or the fact that you spent three hours scrolling through TikTok before bed. When you’re constantly in “go mode,” your nervous system stays in a state of high alert, making it nearly impossible to drift into deep, restful sleep.

Yoga works its magic by activating the parasympathetic nervous system (aka the “rest and digest” mode), signaling to your body that it’s okay to power down. Plus, it helps stretch out all that tension you’ve been storing in your neck, shoulders, and jaw from pretending to be fine all day.

Best Yoga Poses for Sleep (Because Counting Sheep is BS)

If you’re new to yoga, don’t worry—these poses don’t require you to be a Cirque du Soleil performer. Here are a few easy, stress-melting poses that will have you snoozing in no time:

1. Legs Up the Wall (Viparita Karani)

The ultimate “I give up” pose.

• Lie on your back and extend your legs up against a wall.
• Let your arms relax by your sides.
• Breathe deeply and forget about all those nread emails.

This pose helps reverse blood flow, calms the nervous system, and tells your body that it’s time to chill. Perfect for anyone whose legs feel like overworked noodles by the end of the day.

2. Child’s Pose (Balasana)

The human burrito pose.

• Sit on your heels, stretch your arms forward, and rest your forehead on the ground.
• Breathe deeply and let all the day’s worries melt into the mat.
• Stay here as long as you like—or until someone mistakes you for a cozy little rug.

This pose releases tension in the lower back, shoulders, and hips while promoting deep relaxation. Bonus points if you add a soft pillow under your chest for extra comfort.

3. Reclining Butterfly (Supta Baddha Konasana)

Your hips will thank you.

• Lie on your back, bring the soles of your feet together, and let your knees fall open.
• Place one hand on your heart and one on your belly.
• Inhale deeply and exhale all the stress of the day.

This pose helps open up the hips (where a lot of stress is stored) and signals to your body that it’s time to unwind. Plus, it’s an excellent excuse to lie down and do absolutely nothing.

4. Supine Twist (Supta Matsyendrasana)

The “wring out the stress” move.

• Lie on your back, hug your knees to your chest, and drop them to one side.
• Extend your arms out and turn your head in the opposite direction.
• Repeat on the other side, pretending you’re an enlightened pretzel.

Twists help release tension in the spine, improve digestion (because midnight snacks are a thing), and promote relaxation.

5. Corpse Pose (Savasana)

The “I’m already in bed” pose.

• Lie flat on your back with your arms relaxed at your sides.
• Close your eyes and take slow, deep breaths.
• Try not to think about that embarrassing thing you did five years ago.

This pose is the grand finale of any yoga practice—it’s where you let go of all tension and fully embrace relaxation. If you fall asleep here, congratulations! You’ve already won.

Breathwork & Meditation for Sleep (Because Your Mind Won’t Shut Up)

If your brain refuses to power down, pair your yoga practice with some simple breathwork and meditation techniques. Here are a few of my favorites:

1. 4-7-8 Breathing

This technique slows your heart rate and tells your body it’s time for bed.

• Inhale through your nose for 4 seconds.
• Hold for 7 seconds.
• Exhale through your mouth for 8 seconds.
• Repeat until you feel like a Zen master (or at least until you stop thinking about your to-do list).

2. Body Scan Meditation

A simple practice to release tension from head to toe.

• Close your eyes and focus on each part of your body, starting from your toes and moving up.
• Notice any tension and consciously relax those areas.
• By the time you reach your head, you’ll either be blissed out or asleep. Win-win!

If you need help with this meditation, listen to a guided version on Youtube. There are a tons available. Just be sure to listen with headphones to get the maximum benefit.

Creating a Yoga-Fueled Sleep Ritual

If you want real results, make yoga part of your nightly routine. Here’s how:

• Set a Consistent Bedtime: Yes, like a responsible adult.
• Ditch the Screens: Blue light is the enemy of sleep. Switch to dim lighting instead.
• Create a Cozy Space: Use soft blankets, candles, and calming scents (lavender is your BFF).
• Do Your Yoga: Even 5-10 minutes can work wonders.
• End with Breathwork or Meditation: This seals the deal for deep sleep.

My Final Thoughts: Sleep Like a Baby, Wake Up Like a Boss

I tell people this all the time: Yoga isn’t just about stretching—it’s a powerful tool for calming the mind, releasing stress, and preparing your body for deep, restorative sleep. So, if you’re tired of waking up groggy, try adding yoga to your nightly routine. Worst-case scenario? You get a great stretch and a few minutes of peace. Best-case scenario? You sleep like a baby and wake up feeling refreshed and ready to conquer the world. Either way, I say it’s worth a try.

Now, go roll out that yoga mat and get your Zen on—your sleep depends on it. 💤