10 Yoga Asanas to Help Sleep Better

A good night's sleep allows people to get over their tired selves and also allows them to reenergize for the next day’s tasks and activities. However, a bad sleep overnight can result in lethargy all over the next day. To fix the bad sleep schedule you can now check out some yoga asanas for sleep that will help with a better good night's sleep. These yoga practices for improving sleep quality tend to not just improve your sleep but will also help you improve your health in general. You can also get some gentle stretches for a peaceful sleep that doesn’t require a lot of body movements.

Why do people suffer from insomnia?

Insomnia is now quite prevalent in a lot of people and is a sleep disorder that makes it hard to fall asleep and hard to stay asleep. It also causes people to wake up way too early and also not get back to sleep. How much sleep is needed depends on each person but most adults require eight hours of sleep a night. Some of the reasons why people suffer insomnia can be provided as follows:

  • Stress
  • Traveling
  • Poor sleep schedule
  • Eating way too late in the evening

Factors influencing sleep

There are tons of factors that affect sleep and some of the factors that influence sleep can be provided as follows:

  1. Drinking a lot of caffeine

Caffeine tends to disturb the sleep cycle and hence drinking a lot of caffeine can lead to trouble in sleeping.

  1. Sleeping environment

The room that you are sleeping in needs to be quiet and dark without a lot of lights. Blue light such as from TVs, phones, and computers needs to be avoided before sleeping.

  1. Sleep disorders

Disorders like insomnia can also affect sleep and there might be frightening dreams and frequent arousals which might disrupt the sleep cycle.

  1. Mental health problems

Problems such as anxiety and depression are quite common in those people who have insomnia. These people are unable to get the much-needed rest.

  1. Irregular sleep schedule

One of the factors that majorly affects sleep is an irregular sleep schedule. With the help of a proper sleep schedule, it is possible to improve sleep.

How does yoga help in sleep?

Yoga asanas for sleep tend to be quite therapeutic and it helps get some peace of mind before you go to sleep. This is exactly why a lot of recommendations include yoga poses for better sleep. Yoga for insomnia is also specially curated such that it can help cure any case of insomnia and thereby reducing depression and anxiety trouble as well.

Yoga for insomnia and sleep disorders tends to consist of slow and controlled breathing methods that tend to stimulate your vagus nerves which affects your PNS and controls your body’s rest functions. You can also improve mindfulness which allows being aware of the moment which in turn also increases melatonin that improves sleep.

10 Best yoga asanas to help get a good night's sleep

There are a lot of different types of sleep yoga asanas for sleep that you can practice. However here are some of the top 10 best yoga practices for improving sleep quality which include both high-intensity workouts or some gentle stretches for a peaceful sleep.


Vajrasana also quite commonly called the thunderbolt pose is one of the best yoga poses that helps stabilize your mind while also reducing any anxiety and stress. This in turn will also help a better sleep schedule. This bedtime yoga pose can also be performed right after a meal.


Dandasana also commonly said to be the staff pose tends to stretch your hamstring and is hence a great option for those who are trying to get some gentle stretches for a peaceful sleep. It also helps to restore your flexibility and this also means a good posture can be worked on which will eventually provide a night of better sleep.


Balasana also known as the child pose is one of the best yoga poses for stress relief and better sleep. It relaxes all your muscles including the back, hips, thighs ankles and hence relieving the tension. This is hence one of the yoga poses for better sleep that you can include in your sleep-inducing yoga sequences.

Baddha Konasana

Baddha Konasana apart from being one of the best yoga poses for insomnia relief and sleep, is also one of the best yoga poses for weight loss. It also helps stimulate happy hormones and relax your entire system which helps you fall asleep better.


Marjariasana also called Cat stretch is a bedtime yoga that helps massage the digestive organs and improves digestion. It also improves blood circulation levels and helps relax mins which is also why it is mostly included in sleep-inducing yoga sequences.


Hastapadasana is one of the most commonly included yoga poses for insomnia relief and is also great as one of the gentle stretches for a peaceful sleep. It also stretches your back muscles while improving blood supply to the nervous system.

Viparita Karani

Among different types of sleep yoga, Viparita Karani is one of the yoga practices for improving sleep quality that helps relieve tired legs and feet. It also increases the blood supply to the brain and hence calming down your mind and relieving any mild headaches.

Setu Bandha Sarvangasana

Also called the restorative bridge pose, Setu Bandha Sarvangasana is a great best-time yoga pose that helps renew energies and also quietens the mind to improve sleep.

Supta Baddha Konasana

The Supta Baddha Konasana yoga pose tends to improve the rest and digestion response while also helping to reduce heart rate which improves sleep schedule. It also has a lot of benefits for women during menstruation.

Utthan Pristhasana

The Utthan Pristhasana is one of the challenges yoga asanas for sleep that most people find hard to accomplish especially beginners. This yoga for insomnia is also great at opening you’re your hips and chest muscles. It is also a great addition to your sleep-inducing yoga sequences.


While it is hard to find the right yoga poses for stress relief and better sleep it is still possible to achieve a level of better sleep schedule by including the top 10 yoga asanas for sleep in your daily schedule list. You can also search for some yoga for insomnia and sleep disorders that help relieve any existing sleep disorders that tend to disrupt the sleep cycle.

Frequently Asked Questions:

  1. How does yoga benefit sleep?

The stretching and relaxing effect of yoga tends to release any muscle tension while also reducing sleep disturbance and increasing deep sleep.

  1. Which is the best asana for getting sleep?

Some of the best asanas for getting sleep are:

  • Hastapadasana
  • Vajrasana
  • Dandasana
  • Balasana

  1. When is the best time to practice yoga asanas for sleep?

For a night of good sleep, yoga asanas need to be performed during the evening which will also improve the digestion of food.

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