Sleep-Promoting Self-Massage
Targeted massage of key pressure points to release tension and trigger drowsiness
Movement & Body5-10 minutes
Movement & Body
Gentle Bedtime Yoga Sequence
A soothing flow of stretches designed to release tension and prepare your body for sleep
10-15 minutes
This gentle yoga sequence combines restorative poses that target common areas of tension while promoting relaxation. Unlike vigorous yoga, this practice focuses on long holds, deep breathing, and releasing rather than strengthening. The poses are specifically chosen to calm the nervous system rather than energize the body.
How To Do It
- 1
Begin in Child's Pose for 1-2 minutes, breathing deeply into your back.
- 2
Move to Cat-Cow stretches (5-8 rounds) to release spinal tension gently.
- 3
Transition to Supine Spinal Twist on each side, holding for 1-2 minutes per side.
- 4
Move into Happy Baby pose, gently rocking side to side for 1 minute.
- 5
Finish in Reclined Butterfly pose with hands on belly, breathing for 2-3 minutes.
- 6
End in Corpse Pose (Savasana) for final relaxation before moving to bed.
The Science Behind It
Gentle yoga activates the parasympathetic nervous system through slow movements and deep breathing. Research published in the Journal of Ayurveda and Integrative Medicine found that bedtime yoga significantly improved sleep quality and reduced the time needed to fall asleep in people with chronic insomnia.
Tips
Dim the lights and avoid screens during your practice.
Use props like pillows or blankets to make poses more comfortable.
Focus on how poses feel rather than how they look — relaxation is the goal.
Practice in pajamas or comfortable clothes to transition seamlessly to bed.
Best For
Evening wind-downMuscle relaxationStress reliefFalling asleep