Can’t sleep? A yoga teacher recommends you try this 10-minute yoga flow for restful, deep sleep at bedtime

Male wearing white performing upward dog back stretch on yoga mat in studio

(Image credit: Shutterstock)

In the world of people I would and wouldn’t trust to give me sleep advice, a yoga instructor for Bupa is definitely one I would. This 10-minute yoga flow is best saved until just before bedtime and could help you find a more restful, deep sleep.

Sarah McLaughlin, yoga instructor for renowned healthcare provider Bupa, urges you to “let go of the day and promote better sleep with this bedtime yoga flow.” She recommends 10 minutes to wind down using “breathwork and relaxing yoga poses,” to help quiet the mind, which can help soothe the nervous system before slumber.

All you need is one of the best yoga mats for your practice (I recommend a plush one with some cushioning) and a bolster or cushion is optional. Even better, McLaughlin also says you can do this yoga flow in bed.

Watch the 10-minute 'yoga flow for deep sleep' video

Bupa ran a “Yoga For Sleep” series, and this video is just one available for free.

Yoga has proven to improve mood, well-being and anxiety, helping to switch the body from the sympathetic nervous system (fight-or-flight) to the parasympathetic nervous system (rest and repair). There’s also evidence to suggest that yoga can improve sleep by promoting relaxation and allowing the body to wind down before rest.

Why not see if you can boost your deeper, more restful sleep state with this 10-minute routine? Here’s what to expect.

10 minute bedtime yoga | Flow for deep sleep | Bupa Health - YouTube

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Time in savasana

The class opens with savasana, or “corpse pose,” which is considered one of the most important poses in yoga. It’s a place you can come back to at any time, and as its translation from Sanskrit suggests, it simply means doing nothing at all.

McLaughlin recommends bending your knees if you struggle with your lower back and opening your palms to the ceiling to help create space across your chest and shoulders.

I like to close my eyes to settle into this pose, focusing on my breath and the rise and fall of my chest. Try to imagine your muscles melting into the mat.

McLaughlin asks you to let go of anything you don’t need as you exhale, which gives your body some space to relax and empty. You’ll also be asked to check in with your energy levels, so I recommend a quiet space where you’ll unlikely be disturbed.

Flow

A woman practising yoga in the evenings for better sleep — (Image credit: Getty Images)

There are some spinal twists, so if you suffer from back pain, be mindful of this. Twists do help to realign the spine and release tension in your back, but you shouldn’t be feeling pain or pinching. You can reduce how far you move if this helps to relieve pressure.

If you enjoy vinyasa flow or more vigorous styles of yoga, we use the term “flow” loosely, so this routine might not be for you. This is a slower-paced, stretchy, twisty routine that releases the back and specifically recharges the body for sleep.

You’ll spend several breaths in each posture, and McLaughlin encourages you to only move as far into each position as you can. One pose I want to highlight is the cat-cow, which is a spinal mobilizer and stretches the muscles along the spine and abdomen.

Try to move with your breath rather than McLaughlin’s, as everyone’s breathing is different, and you might feel you are moving too fast or too slow otherwise.

Child's pose

The session finishes in child’s pose to fully wind the body down for rest and sleep. I like to move my arms to the right and left to stretch down the sides of my body, but if you want to stay where you are, you can.

Another pose for those looking to stretch the shoulders is the puppy pose, which involves resting on your knees and then walking your hands down the mat away from your body.

If you choose this option, try to rest your chin or forehead on the mat or a cushion.

A man wakes up in bed and stretches after a good night's sleep — (Image credit: Getty Images)

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.

She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

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