🧘‍♀️ Evening Yoga Practice for Better Sleep

At the end of a long day, gentle yoga can be the perfect way to prepare your body and mind for a restful night of sleep.

🧘‍♂️ "Yoga promotes relaxation and calms the mind," says Dr. Vanika Chawla, Stanford School of Medicine.

Studies show yoga can:

• Improve sleep quality

• Help people with insomnia fall asleep faster

• Reduce nighttime awakenings

Deep breathing, a core element of yoga, helps downshift the nervous system—turning off that high-alert “fight-or-flight” mode, says Dr. Elizabeth Ko of UCLA.

Bonus: Yoga counteracts aches from sitting all day and reduces stress.

"Yoga is a bridge between our daily chaos and inner calm," says Steph Creaturo, yoga instructor in Brooklyn.

The Connection Between Yoga and CBT-I (Cognitive Behavioral Therapy for Insomnia)

Mind-Body Connection
CBT-I increases awareness of thoughts that affect sleep; yoga builds mindfulness and body awareness.

 Relaxation Training
Both include progressive muscle relaxation techniques.

Routine Establishment
CBT-I encourages a regular schedule. Evening yoga becomes a reliable cue for winding down.

Stress Reduction
Both help reduce racing thoughts and anxiety that disrupt sleep.

"Yoga’s mindfulness beautifully complements CBT-I’s cognitive restructuring," says Dr. Michael Breus, sleep psychologist.

Evening Yoga Sequence for Better Sleep

1. 🔄 Gentle Warm-Up (5 minutes)

• Seated Neck Rolls

• Seated Side Stretches

• Cat-Cow Stretch

2. 🧘 Gentle Flow (8 minutes)

• Child’s Pose ↔️ Downward Dog

• Standing Forward Fold

• Gentle Standing Twist

3. 🛏️ Restorative Poses (7 minutes)

• Supported Bridge Pose

• Legs Up the Wall

• Reclining Bound Angle Pose

4. 🧘‍♀️ Final Relaxation with Yoga Nidra Breathing (5 minutes)

• Corpse Pose with 4-7-8 Breathing

🎥 Recommended Video Resources

Bedtime Yoga for Better Sleep – Yoga with Adriene

Yoga for Bedtime – Yoga with Kassandra

Gentle Yoga for Sleep – Sarah Beth Yoga

Yoga for Insomnia – Yoga Journal

Evening Yoga for Stress Relief – Fightmaster Yoga

🌟 Implementing Your Evening Yoga Practice with CBT-I

Consistent Timing: Practice yoga at the same time every evening.

Prepare Your Space: Dim lights, reduce clutter, create a sleep-friendly environment.

Digital Detox: Avoid screens before practice, following CBT-I’s stimulus control guidelines.

Thought Journaling: Clear your mind post-practice with a short reflection or brain dump.

Sleep Restriction Sync: If you're doing CBT-I sleep restriction, yoga helps fill the awake hours meaningfully.

References

Wang, F., et al. (2020) | Trauer, J.M., et al. (2015)
Datta, K., et al. (2021) |  Neuendorf, R., et al. (2015)
Hauri, P. (2000)

Final Thought
Consistency is your secret ingredient. You don’t have to do all 20 minutes—start with 5 or 10. What matters is showing up.

💬 "The goal isn’t perfect poses—it’s creating a calming ritual that gently transitions you into sleep," reminds Dr. Chawla.