If you’re one of the millions who struggle with getting quality sleep, you know how debilitating it can be. Lack of sleep doesn’t just leave you feeling groggy and fuzzy-headed, it can contribute to serious health issues like weakened immunity, high blood pressure, weight gain, and increased risk of diabetes over time. The quest for better sleep is real.

While there are many potential causes for insomnia and sleep difficulties, one factor often overlooked is the physical tension we carry in our bodies from daily stresses and strains. This pent-up tension can make it extremely difficult for our minds and bodies to fully relax into restorative sleep.

Enter yoga – an ancient practice that is finally getting its due in our modern age of mindfulness and self-care. More than just stretching, yoga uses specific poses (called asanas) combined with focused breathing techniques to release deeply held tensions and calm the mind. Making yoga a regular habit has been shown to significantly improve sleep quality and reduce insomnia.

If you’re ready to say goodbye to sleep struggles, grab your mat and try incorporating these calming and restorative yoga poses into your pre-bedtime routine:

Child’s Pose (Balasana)

This gentle forward fold is a perfect way to ease into your practice and find your breath. It gently stretches the spine, hips, thighs and ankles while calming the mind.

To get into a child’s pose, start on all fours with your knees hip-width apart and big toes touching. Exhale and sit back towards your heels, walking your hands out in front of you and extending your arms. Allow your forehead to come towards the mat, holding the position for 6-8 breaths. You can place a pillow underneath your forehead for added comfort. More info: yoga-kirill-yurovskiy.co.uk

Sitting Forward Bend (Paschimottanasana)

This intense forward fold stretches the entire backside of the body while calming the brain. It’s thought to be therapeutic for stress, insomnia and mild depression.

From a seated position with legs extended in front of you, inhale and lift through the sternum. Exhale and fold forward from the hips, keeping your spine long instead of rounded. Use a strap or towel looped around the feet to help you fold deeper if needed. Breathe deeply into the areas of tension for 8-10 breaths.

Legs Up The Wall (Viparita Karani)

This gentle inversion provides deep rest and relaxation for the entire body while being completely restorative. It’s ideal for reducing stress, fatigue and mild back pain that can interfere with sleep.

Sitting sideways against a wall, swing your legs up and lie all the way back so that your body forms a 90 degree angle with the wall. Allow your sitting bones to release towards the floor and your arms to open at your sides with palms facing up. Stay here for up to 15 minutes, focusing on slow, steady breathing.

Reclining Bound Angle (Supta Baddha Konasana)

This hip opener stretches the inner thighs, groin and knees while relaxing the lower back and sacrum. Holding this pose can lower blood pressure and calm the mind.

Lie on your back and bring the soles of your feet together, allowing your knees to drop out towards the sides in a butterfly shape. Place a blanket or pillow under each knee for added comfort and support. Let your arms open at your sides, palms facing up. Breathe slowly and deeply into the areas of tension for up to 5 minutes.

Corpse Pose (Savasana)

No yoga practice is complete without this final resting pose. Savasana provides a quiet pause to absorb the benefits of the other postures and prepare for restful sleep.

To get into corpse pose, simply lie on your back with your feet flopping open and your arms resting at your sides, palms facing up. Allow your eyes to close and your breath to find its natural rhythm. Imagine your body becoming heavy and relaxed into the mat. Stay here for 5-10 minutes.

Each of these asanas works in its own unique way to calm the nervous system, release physical and mental tension, and restore balance. By focusing on steady, deep breathing and letting go of areas of tightness and resistance, you’ll emerge from the practice feeling rejuvenated yet grounded – the perfect state for drifting off to slumber.

Aim to practice these restorative poses for 15-30 minutes before bedtime to help prep your body and mind for quality sleep. Use props like blankets, pillows and straps to ensure your comfort so you can fully surrender into the nurturing shapes.

You may also want to enhance the experience with ambient sleep-friendly additions like soft lighting, soothing music or guided meditations designed for deep relaxation. Creating a ritual of self-care and calm before bed can make a world of difference in signaling to your system that it’s time to power down for the night.

The sleep struggle is real, but our bodies are hard-wired for restorative rest when we take the time to properly unwind. With regular practice of these relaxing yoga asanas, you’ll be snoozing like a baby in no time. Sweet dreams!