How often have you fallen asleep knowing that your head would fall off the pillow as soon as you did? According to National Sleep Foundation, more than 60% of adults in the US sleep less than 8 hours a night, and around 70% have trouble sleeping. Getting good sleep can be one of the most essential happiness boosters. A good night’s sleep (and getting enough of it) can improve your well-being and reduce stress and depression. Add one or more of the nine techniques below to your bedtime Yoga routine for a better night’s rest and an overall boost in happiness.

Improve your bedtime Yoga routine with these nine tips

Positive Reflections List

Focusing on the positive can reduce depression and increase happiness. The focus on the positive reduces depression and increases satisfaction. You can sleep better by writing down the joyous moments of your day. Write down three positive things from your day before you go to sleep. While you are journaling, be specific and reimagine that moment. Keep a small notepad with this list near your yoga mat, or collect them into a Jar of Awesome.

Sama Vritti Pranayama

Deep Breathing can help reduce depression and stress. Breathing exercises can also calm the mind, distract it from stressors and prepare it for sleep. Focus on deep Breathing instead of worrying about the future or the past. Try amaretti (equal breath) to relax before bed. Inhale and exhale through the nose to equalize your count. As you improve, increase the number of breaths to four or five. Focus on deep Breathing to wash away your worries and thoughts.

Restorative Yoga

To encourage relaxation, set the mood for sleep by practicing restorative Yoga. This slow, quiet practice promotes the opening of the body by using pillows, blankets, and long holds. Try some restorative poses. Some of my favorite poses include supported the Bridge pose (Setu Bandhasana), either on a bolster or block, supported the Child’s Pose (Balasana), and Legs Up the Wall (Viparita Karani).

Forward Folding Poses

The parasympathetic system is responsible for relaxation. Include forward-bending poses, such as Standing Fold (Uttanasana) or Seated head to knee pose (Janu Sirsasana), into your bedtime routine to calm the mind and promote sleep. There are bedtime yoga poses to prepare your mind and body for sleep.

Extra Long Savasana

The corpse poses (Savasana) relieve tension and stress. As you breathe in and out, imagine the focus melting away as your body sinks deeper into your mat. Place a bolster under your knees or place several yoga blankets underneath. This will help you relax more deeply. This pose can be done in bed as a way to fall asleep.

Relaxing/Meditative music

Soothing music can help us relax and induce sleep, just like a lullaby. Try different meditative songs while you are profoundly stretching or sitting in meditation. Listen to the music you enjoy for 45 minutes or more before sleeping. Playing calming music consistently will help your body and brain relax, preparing you for a good night’s sleep.

Warm Milk with Nutmeg

Ayurveda is often called the sister science of Yoga. It’s a healing system that was developed in India. Ayurvedic practitioners often recommend golden or spiced milk to help you sleep. Nutmeg is used to make the warm milk drink, a mild sedative. The warm milk beverage can also include turmeric, ginger cardamom, and cinnamon. Heat a glass with a bit of honey to add sweetness. Then, enjoy.


Massage your feet and head to relax. The body’s energy channels (nadis), which begin between the eyes on the forehead and end at the feet, are located here. Here are also pressure points. A quick massage can be very relaxing. Massage your feet, head, and temples with warm oil. Then soak them in warm water.

Essential Oils

Essential oils can reduce anxiety and depression. The use of lavender essential oil is linked to improved sleep. You can dilute it in a carrier (sweet almond oil, apricot kernel oil, etc.). Massage into your wrists or feet and on the temples. Use a diffuser to let the scent fill your room. You can experiment with many essential oils blends to help you sleep.

Create your bedtime yoga routine

You can choose from any or all of them to help you relax at night, sleep better and be happier. Choose the practices that appeal to you, and give them a try. You can do evening Yoga when it suits your schedule. These calming exercises are most effective for many people when done before bedtime. Some people use rituals in the evening to transition from work to leisure time. Could you stick to your routine once you find it? The benefits of evening yoga are most potent when you have a regular bedtime routine.

Use these nine practices for a boost in your morning routine.

Tell us how you found the techniques and other techniques to promote deep sleep, rest, and rejuvenation.

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