I asked a yoga teacher what the best bedtime yoga poses are for those who struggle to sleep — here are the 3 moves she swears by

(Image credit: Shutterstock)

Whether it’s stress, anxiety, or poor sleep habits (like doom scrolling in bed until it’s 1 am), catching some ZZZs can often be easy to evade.

Of course, there are plenty of tips to help you get enough sleep. Like making sure your room is clean and tidy, as experts say that decluttering your bedroom can make you fall asleep faster, or swapping caffeinated drinks, such as coffee and green tea, for the best herbal teas to drink for better sleep.

But if you find movement before bed to be medicinal, then it might be time you tried out the slow and steady practice of restorative yoga.

What is restorative yoga?

“Restorative yoga is a practice designed to bring the body and mind back into balance by supporting nervous system health and overall well-being,” senior HOME yoga teacher Anna Ashby explains.

“By consciously slowing down and grounding and utilising the support and comfort of bolsters and blankets, Restorative Yoga allows time and space to notice patterns of holding and release them through breath, awareness and presence,” the expert adds.

According to Ashby, restorative yoga aims to slow down the nervous system’s ‘survival’ response, promoting relaxation, which effectively shifts the metabolism to ‘rest and digest’ where true recovery can happen. “By engaging in restorative practices which allow for nervous system health, we can learn how to prioritise relaxation, give space and time for the body to re-balance and, in so doing, bring about not just the conditions for a restful sleep, but also greater resilience, balance, and vitality in daily life,” Ashby explains

To help you ease your way into a better night’s sleep, the yoga teacher has shared three moves she swears by before lights out. So dim the lights, roll out a yoga mat, grab a bolster and blanket, and prepare to begin.

Three of the best yoga poses to do before bed

1. Savasana with legs elevated

Place a blanket on your mat for warmth and comfort underneath your body.
Set two foam blocks end to end as a lift for a bolster or pillow for the feet.
Tilt the other bolster up with a brick underneath the slant of the thigh.
Thinly fold a fleece blanket and place it underneath your pelvis; scrunch the edges in to form a pelvic cradle.
Place a blanket underneath your head and fold in the edges to support the skull.
Now lie down on your back with your feet elevated.
Hold: for 10-20 mins

a woman doing child's pose on a bolster — (Image credit: Getty Images/ilbusca)

2. Child’s pose over a bolster

Kneel with your knees wide and big toes touching. Sit back on your heels.
If there are knee problems, roll up a blanket and place it between the buttocks bones and the heels. If there is still pain, skip this pose.
Turn your head to the side as you rest your whole upper body on the bolster.
Hold: for five minutes.

3. Viparita karani — (legs up the wall pose)

Swing legs up a wall and place a blanket underneath the head.
Place your hips against the wall or slightly away from it, depending on what feels good. You shouldn’t be so close that the hamstrings are pulling.
Relax the legs against the wall without them falling down.
Hold: 5–10 minutes, letting the legs and shoulders completely relax.

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Becks is a lifestyle journalist who specializes in writing about wellness and home products, from mattresses to weighted blankets and cooling comforters. She has tested a number of mattresses for Tom's Guide, putting them through their paces to see if they stand up to the brand's claims, and offering recommendations as to the type of sleeper they will (and won't) suit.

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