Ever find yourself tossing and turning at night, unable to unwind after a long day? You’re not alone. Whether it’s stress, screen time, or just an overactive mind, sometimes getting to sleep feels like an uphill battle. But here’s the good news: a little bit of yoga before bed can work wonders.
You don’t need to be super flexible or carve out an hour of your evening—just a few simple poses can help relax your body, quiet your mind, and set you up for a restful night. We’ve teamed up with professional Yoga Instructor Ghilly Bragagnolo to bring you a series of before bed yoga poses that will help you relax and – just as an added bonus – can be done from the comfort of your mattress. Read on to unveil all.
about Gilly Bragagnolo
Before we get to the good stuff, we wanted to take a moment to appreciate Ghilly Bragagnolo’s expertise in yoga.
Ghilly grew up in northern Italy, and actually trained as a professional Ballerina with the London Royal Academy of Dance for 20 years. After practising yoga for some years, in 2019 Ghilly decided to begin a yoga Teacher Training course. During this 200-hour long course, she spent 5 weeks in India learning about asanas, as well as the philosophy and history of yoga.
6 years on and Ghilly Bragagnolo is a fully qualified yogi. She offers 1-2-1 and small group yoga sessions online with a focus on vinyasa and ashtanga yoga.
Ready to dive into those before bed yoga poses? Grab yourself a comfy spot, take a deep breath, and let’s discover those yoga poses to help you drift off to sleep.
1. seated side bend (30 seconds each side)
Find a comfortable seated position with your legs crossed, spine long and shoulders relaxed. Keeping the left hand or forearm on the bed, lengthen the right arm towards the ceiling while inhaling and move your right arm towards the left while exhaling. Stretch the right side of your body keeping your glutes firm on the bed and your shoulders down. Repeat on the other side
2. supine spinal twist (30 seconds each side)
Lying on your back, bring your arms to a cactus shape, where elbows are bent and in line with your shoulders. Bring your knees to your chest and slowly rotate them towards your right until they touch the bed. Head is rotated to the opposite direction of your legs. Shoulders stay levelled and firm on the bed. Repeat on the other side.
3. reclined pigeon (30 seconds each side)
Lying on your back, bend your legs and bring your knees to your chest. Place your left ankle on top of your right knee and thread your left arm in between your legs. Grab your right tight with both your hands and apply a light pressure to bring the leg towards you while using your left elbow to push your left leg open. Repeat on the other side.
4. dragonfly pose (1-2 minutes)
From a seated position, with your legs outstretched, spread your legs apart. Forward fold from your hips and use two pillows to support and rest your upper body for a more gentle stretch. Make sure your spine is long and your arms are in front of you.
5. reclined butterfly (1-2 minutes)
Lying on your back, bring the soles of your feet together and open your knees so that your legs are into a diamond shape. Place your hands on your hips or belly and use a pillow under your back for more comfort. Relax into the pose.
how can yoga before bed help with sleep?
Yoga before bed helps with sleep in a few different ways:
1. It helps to relax the nervous system: Gentle yoga activates the parasympathetic nervous system (aka the “rest and digest” mode), helping to counteract stress and anxiety that can keep you up at night (1).
2. Yoga reduces muscle tension: If you’ve been sitting at a desk all day or feeling tight from stress, yoga helps release built-up tension in your body, making it easier to get comfy in bed (2).
3. It encourages deep breathing: Many yoga poses involve slow, mindful breathing, which signals to your brain that it’s time to wind down and prepares your body for sleep.
4. Yoga can help clear your mind: Focusing on movement and breath can help quiet racing thoughts, making it easier to let go of worries and fall asleep faster.
5. Yoga can help to regulates your sleep cycle: A consistent bedtime yoga routine can help regulate your circadian rhythm, making it easier to fall asleep and wake up at the same time each day.
Ultimately, yoga can act as a simple, natural way to tell your body, “Hey you, it’s time to rest!”
yoga at bedtime: final thoughts
And there you have it — five simple yoga poses to help you unwind and drift off to sleep. No fancy equipment, no complicated routines — just a few minutes of stretching and deep breathing to tell your body, “Alright, we’re done for the day”.
Fancy watching the Insta reel Ghilly created for us to check your form? Find it here.
And as for the next time you find yourself struggling to fall asleep, skip the endless scrolling and try rolling out a yoga mat instead (or just do it right in your bed, from the comfort of your eve mattress — no judgment here). Until next time, eve sleep.
