8 Yoga Before Bed to Get Good Sleep

Nowadays, in today’s fast-paced life, people run so much after money that they are unable to take care of their body. Because of this, they can suffer from various illnesses. One of these diseases is insomnia. Insomnia means sleeplessness.

8 Yoga Before Bed to Get Good Sleep
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Why Yoga Before Bed?

The main reason for this is work stress, confusion and being busy on mobile and laptop till late night. Nowadays, many people have the problem that even after working the whole day, they cannot sleep at night and they get late to sleep every night. But it is not only the young but the old people who are troubled by this. Full 7-8 hours of sleep is very important for your body. If you do not get a good sleep, it can have adverse effects on the body and brain, including anxiety, depression, loss of memory and can make you age prematurely. Many times, to get rid of this, people even take sleeping pills. But they do not know that these medicines have a bad effect on their health and as long as you keep taking the medicines, it will be beneficial only, after that the same problem will arise again. Now such a time has come that even medical experts have started believing that yoga before bed and pranayam are more effective than sleeping pills, which give a person 8 hours of comfortable sleep.

It is advisable to eat food early in the evening to ensure proper digestion. When you eat late and sleep together, the digestion process becomes less effective due to the natural slowdown of digestion at night. While you sleep, your body continues the essential process of eliminating toxins and balancing fluids, preparing itself for the day ahead. If you don’t get enough rest at night, it can affect your freshness and vitality the next day.

For this, you can get rid of the problem of sleep by doing yoga for just 15 minutes before sleeping. Yoga relaxes both mind and body. This also increases the sleeping hormones of your brain and you will sleep the whole night. These are the yogasanas to be done before sleeping at night for good sleep:


To do this, spread a mat and sit in Vajrasana posture. While inhaling, take both hands straight above the head. Now exhale and bend forward. During this, keep your palms and head on the ground. Do this until your forehead touches the mat and you feel a good stretch in your neck and back. Balasana relaxes the back and spine and reduces tension in the shoulders and arms. It also cures the problem of indigestion. This yoga before bed calms your mind and gives you good sleep. In such a situation, to get rid of the problem of sleeplessness, you can do this asana for 5 minutes.

8 Yoga Before Bed to Get Good Sleep
Image by yanalya on Freepik


To do Shavasana, lie down straight on the mat. Spread both the legs at a distance of one foot. Now leave the entire body loose. Shavasana calms the nervous system and all the tired muscles and shoulders get relief. This reduces headache, fatigue and anxiety. Reduces blood pressure. This gives very good sleep.

8 Yoga Before Bed to Get Good Sleep
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Uttanasana Yoga is also called ‘Intense Forward Bending Pose’. Which means – posture with strong stretch. During this asana, the upper part of the body is bent with a downward stretch. For Uttanasana, stand on your mat with your knees slightly apart. As you breathe out slowly, lean forward and try to reach for your toes with your hands. During this time the knees should be straight. Also try to touch the knees with your head. Feel the stretch in your back muscles as you let your head hang toward the floor. After coming into this posture, keep breathing out and inhaling normally. Stay in this body position for few seconds (15 to 25 seconds). This yoga before bed gives you good sleep. You can do this asana intermittently for 10 to 15 minutes.



To do this, lie down on your back on the mat. Now you have to bend the left knee and bring it close to your stomach. While exhaling, join both the palms together. Keep the fingers of your hands slightly below your knees. If possible, touch your chest with your left knee. Raise your head upwards from the ground. You have to touch your knees with your nose. Now stay in this position for 15 to 25 seconds. After this do the same with the right knee. This asana helps in removing waste gas from the digestive system of the stomach. This asana is very beneficial for getting good sleep at night. Therefore, you can do this asana before sleeping at night.

8 Yoga Before Bed to Get Good Sleep
Image by yanalya on Freepik

Viparita Karani Mudra or Legs up the Wall

For Viparita Karani Mudra, spread the yoga mat near the wall. Now lie down straight facing the wall. Raise your hips and legs towards the sky. Keep in mind that both legs should be straight. Support your back with the help of your arm strength and keep your head, shoulders and elbows on the ground. At this time, the entire weight of the body should be on the elbows and shoulders. Keep in mind that there should not be any weight on the head. Stay in this position for a while and keep breathing in and out normally. Then slowly come to the starting posture. In the beginning, this yoga asana can be done intermittently for 15 minutes. This pose releases tension from the hips and lower body, improves blood flow and blood flow to the brain, provides relief from mental stress and headaches. This yoga before bed is helpful for people who have trouble sleeping and want to improve their sleep.


Cat-Cow Pose

Place your knees and hands on the floor well apart. Form a curve with your back, with your head facing the sky. Exhale and arch your back, lowering your head toward the ground. Repeat this for a few seconds. This position is excellent for calming both your mind and body. Having a peaceful mind and happy muscles can make it easier for you to sleep well.



To do Dhanurasana, you lie down on your stomach and lift your legs from behind. Now take your hands above your waist and try to hold your feet. Is. This may feel a little difficult to do. This asana helps in making the body flexible. Stay in this posture for 20 seconds. It helps in emptying the stomach and getting rid of constipation. If your digestion is good and your stomach is clean, your sleep will also be good.


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Supta Baddha konasana

Supta Baddha konasana has been made by combining four Sanskrit words. In this, Supta means lying down, Baddha means tied, Kon means the position formed by bending the body part and Asana means posture. To do this yoga, first spread a mat and lie down in Shavasana posture. Now lift your back slightly and place a thin pillow under it. Then join the soles of both the feet. After this, lift both the hands up and take them behind the head and spread them straight. Now try to bring the heels as close to the hips as possible. Then stay in this position for some time and keep breathing out and inhaling normally. After this, come back to Shavasana posture. This yoga can be done for three to five cycles in the beginning. This asana can help in promoting sleep by removing anxiety and stress. You have to do this asana for 5 to 10 minutes.

Frequently Asked Question:

Is yoga good for anxiety?

Yes, yoga is good for anxiety. It involves deep breathing, relaxation, and gentle physical movements that can help calm the mind and reduce anxiety. Yoga encourages mindfulness, which allows you to focus on the present moment and alleviate stress. Regular practice of yoga can improve your overall mental well-being and provide effective tools for managing anxiety.

Does yoga before bed help insomnia?

Insomnia can lead to daytime fatigue, memory difficulties, and mood swings. Scientific research highlights the benefits of yoga for sleep-related issues, demonstrating its capacity to enhance both sleep quality and the speed at which one falls asleep. Certain yoga poses are particularly effective in inducing relaxation before bedtime. By incorporating yoga into your routine, you can potentially address insomnia and its associated challenges, promoting better overall sleep and well-being.

How long does it take for yoga to help anxiety?

The time it takes for yoga to help with anxiety can vary from person to person. Some people might start feeling calmer and more relaxed after just a few sessions, while others may take a few weeks or even months of regular practice to experience significant anxiety reduction. Consistency is key.

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