Three Restorative Yoga Poses for Better Sleep

In my opinion, there is nothing worse than a bad night’s sleep.  Lately, I’ve found myself tossing and turning in the middle of the night, throwing off my comforter one minute and then pulling it up the other, and checking the clock to see how much time I have before morning.  There really is nothing more tiring than trying to fall asleep.  

Can you relate?  

Insomnia, or chronic sleeplessness, usually comes from stress.  When we are stressed out, our nervous system is agitated, causing our mind to race and our muscles to tense, making it difficult to rest, relax and eventually sleep.  Thankfully there’s a way we can slow down our overthinking mind and reduce our stress level with simple, restful movements.  Today I’m sharing 3 restorative yoga poses you can do right before bed to bring your awareness to the present moment, slow down your nervous system, reduce your stress level, and get a better night’s sleep.  

And the best part? 

No prior yoga experience is required!  If you can breathe, you can do these poses! 

Restorative Yoga

The goal of restorative yoga is to completely relax.  The postures are held for long periods of time (sometimes five or more minutes) and props are used to fully support and ground your body in order to enhance the parasympathetic nervous system and completely de-stress.  It’s a great way to rest, both physically and mentally.  It can also be used to help ease physical pain.  This type of yoga is more about “being” rather than “doing.”

Restorative yoga is truly the best method of yoga for those who are going, going, going all the time.  Instead of pushing and doing more when you are already frazzled, it’s important to slow down, rest and do less to find balance and feel grounded.  

And when done right before bed, restorative yoga will relax your body and your mind so that you can fall asleep, and stay asleep longer.  

Restorative Poses For Better Sleep

Use these poses right before bed or if you wake up in the middle of the night.  As you practice, notice your thoughts as they come and go.  Simply watch them - without judgment - and remember that you are not your thoughts.  You are the thinker behind the thoughts.  Practice slow, smooth and gentle inhalations and soft, complete exhalations.  If you get caught in a thought while in the pose, that’s OK.  Remember that the mind’s job is to think.  When you notice you are thinking, simply bring your awareness back to the breath and notice where you feel the breath most predominantly on the inside.  

Before you begin, you’ll need:

• A Bolster

• Two blocks

• Two Blankets

• Eye Pillow

Supported Bound Angle Pose

Set up for this pose by placing a bolster the long way on your mat to support your torso.  Add a folded blanket or small pillow at the top to rest your head.  To come into the pose, sit a few inches in front of the bolster (not on it) and bring the souls of your feet together.  Here you can loop a strap around your low back, over the thighs and under the feet or place blocks underneath your knees for support.  Or, you can use two blocks under your knees to support your legs if the strap is not comfortable.  Slowly lie back over the bolster. If you’d like, place an eye pillow over your eyes for more comfort and cover up with a second blanket.  Stay in this pose for 5-10 minutes, or however long is comfortable for you.  

Tip: If you feel like you are falling backwards, put a block under the bolster to lift it up slightly away from the floor.   

Legs Up the Wall

Set up for this pose by bringing a bolster or a stack of blankets folded into long, thin rectangles parallel to the wall and approximately 6 inches away from it.  

To come into the pose, sit on one end of the bolster with your side near the fall and then turn toward the wall to swing your legs overhead and onto the wall.  Keeping your pelvis on the bolster, rest your head and shoulders to the floor and reach your arms by your sides, with your palm face up.  Breathe here for 5 or more minutes to fully relax. 

Supported Child’s Pose

Set up for this pose by placing a bolster the long way on your mat to support the front of your torso.  Add a folded blanket or small pillow at the top if needed for your head.  To come into the pose, sit on your heels, bring your big toes together and widen your knees to the sides.  Gently slide the bolster between your thighs and then slowly lay forward over the bolster.  Turn your head to one side and let your arms rest to the sides of the bolster, like you are hugging it.  Stay in this pose for 5-10 minutes, or however long is comfortable for you.  

Tip: If you feel like you are falling forward, place a folded blanket over the bolster to bring the height up so that your head and spine are in line with your hips.  

My hope is that these three simple and effective restorative postures bring you the sleep you deserve.  

The practice of meditation is also a great way to improve your sleep!  When done right before bed, it will reduce your stress and anxiety by bringing your mind to the present moment.