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Learn five expert-recommended poses and how to practice them. Last updated: January 23, 2026 7 min read  You're craving some shut-eye, but as soon as your head hits the pillow, your brain fires up like it's newly caffeinated. Or maybe you fall asleep, but then keep waking up throughout the night and struggle to get back into dream mode. If challenges like these are becoming more frequent, you're not alone. A [2024 survey](https://news.gallup.com/poll/642704/americans-sleeping-less-stressed.aspx) found that nearly 60 percent of U.S. adults say they'd feel better if they got more sleep. Experts often recommend strategies like improved "sleep hygiene," such as sleeping in a cool room, avoiding smartphone use before bed, or waking up at the same time every day, but those tactics might fall short if your nervous system is on chronically high alert. That's why yoga before bed might help, because it can be a boon for supporting your nervous system in key ways. ## Shop Nike Yoga [View All](https://www.nike.com/w/yoga-anrlj) - [Nike Form \ Men's Dri-FIT 5" Unlined Versatile Shorts \ __$47__](https://www.nike.com/t/form-mens-dri-fit-5-unlined-versatile-shorts-7gZxEe00/FN4347-010) - [Nike Primary \ Men's Dri-FIT Short-Sleeve Versatile Top \ __$45.97__ __$55__](https://www.nike.com/t/primary-mens-dri-fit-short-sleeve-versatile-top-WN7xmT7b/DV9831-361) - [Nike Zenvy \ Women's Loose Mid-Rise Pants \ __$89.97__ __$115__](https://www.nike.com/t/zenvy-womens-loose-mid-rise-pants-PxNzj0Pw/IR1947-502) - [Nike Zenvy \ Women's Dri-FIT Tank Top \ __$59.97__ __$70__](https://www.nike.com/t/zenvy-womens-dri-fit-tank-top-0ow8BTyk/IF3090-010) - [Nike Zenvy \ Women's Tank Top \ __$52.97__ __$60__](https://www.nike.com/t/zenvy-womens-tank-top-zgCPvnwT/IF2345-641) - [Nike Zenvy \ Women's High-Waisted Capri Leggings \ __$100__](https://www.nike.com/t/zenvy-womens-high-waisted-capri-leggings-MoB762jb/II5203-010) - [Nike Dri-FIT Legend \ Men's Fitness T-Shirt \ __$24.97__ __$30__](https://www.nike.com/t/dri-fit-legend-mens-fitness-t-shirt-JmKL0d/DX0989-551) - [Nike Zenvy \ Women's Dri-FIT Full-Zip Long-Sleeve Top \ __$75.97__ __$95__](https://www.nike.com/t/zenvy-womens-dri-fit-full-zip-long-sleeve-top-Smbjt4/FV7423-010) - [Nike Zenvy \ Women's Dri-FIT Oversized Cardigan \ __$75.97__ __$95__](https://www.nike.com/t/zenvy-womens-dri-fit-oversized-cardigan-jpPx1M/IB2980-390) - [Nike Primary Fleece \ Men's Dri-FIT UV Tapered Performance Pants \ __$65.97__ __$80__](https://www.nike.com/t/primary-fleece-mens-dri-fit-uv-tapered-performance-pants-S5Wj2Z/FZ5850-010) ## Can Yoga Help You Sleep? "Yoga helps by teaching your nervous system it's actually safe to slow down," says [Jessica Maguire](https://www.jessicamaguire.com/), a nervous system educator who specializes in emotional resilience. "Gentle movement and breath work activate pathways that signal safety to your brain. Over time, this makes it easier for your system to shift into the state of stillness required for sleep." [According to the Cleveland Clinic](https://my.clevelandclinic.org/health/body/23273-autonomic-nervous-system), your autonomic nervous system connects your brain to most of your internal organs and plays a role in numerous body processes. This system includes two distinct parts: sympathetic and parasympathetic. Your sympathetic nervous system is fired up in times of stress or danger and is responsible for your "fight or flight" response. The parasympathetic nervous system is the opposite, providing "rest and digest" processes that help with relaxation. When this system is turned on, it leads to a slower heart rate, reduced tension, and deeper breathing. It's also crucial for quality sleep. [Research has found](https://pmc.ncbi.nlm.nih.gov/articles/PMC9648241/) that yoga training can significantly activate the parasympathetic nervous system and reduce the sensitivity of the sympathetic nervous system, to the point that researchers suggest a regular practice could help reduce stress and prevent lifestyle-associated disorders. ## Quick Glance: How Yoga Supports Sleep Here's a cheat sheet on why [yoga can be beneficial](https://www.nike.com/a/benefits-of-yoga) for helping with sleep quality and duration: - Lowers heart rate, which is necessary for restorative sleep - Activates parasympathetic nervous system, allowing you to relax - Reduces muscle tension, helping you fall asleep faster - Slows breathing and quiets the mind to help you get to sleep and stay asleep ## Yoga Poses for Better Sleep The main goals of bedtime yoga are to pay attention [to your breath work](https://www.nike.com/a/how-breath-improves-performance) and make movements gentle and slow enough so you feel yourself slowing down and easing into a more restorative frame of mind, says Maguire. Here are some poses to consider. ## 1. Child's Pose Starting with stillness is helpful for "dropping into" your bedtime routine and is a signal to your nervous system that it's time to wind down, according to [Jessie Erickson, RYT,](https://www.balancedrootsretreats.com/mind-body-wellness) a certified yoga and meditation instructor in Duluth, Minnesota. "Child's pose is a good beginning because you'll get a gentle stretch in the hips, thighs and ankles as well as the spine," she says. - Start in tabletop, on hands and knees, then widen your knees, touch your big toes together, and begin to walk your palms forward as you sit back towards your heels. - Bring your forehead towards the ground. - Breathe deeply and focus on softening your muscles on each exhale. - Hold for two to three minutes. *Optional props/modification: Stack your arms in front to rest your forehead if you feel strain in your back. You can also keep your legs together rather than bringing your knees apart.* ## 2. Reclining Twist "This improves spinal mobility, relieves compression on the lower spine and offers a gentle whole body stretch including the IT band, piriformis, lower back, abdominals, shoulders and neck," says Erickson. - Lying on your back, hug your knees into your chest. - Bring your arms out to a T with palms up and lower both of your knees to one side. - Gaze down the opposite arm and hold for one to two minutes. - Release to corpse pose, with legs straight and arms down by your sides. If this is uncomfortable on your low back, bend your knees so your feet are flat on the floor. - Switch sides. *Optional props/modification: Use a blanket underneath your knees in the twist, especially if you feel any muscle strain.* ## 3. Seated Forward Bend Any motion that brings you forward is considered calming in yoga, which is why these types of poses are often done near the end of a yoga class, says Erickson. - Sit on the mat with your legs extended straight out in front of you, knees slightly bent. - Gently bend forward and extend your arms as far down as you can (whether it's to your knees, calves or toes). - Hold for two to three minutes. *Optional props/modifications: If this creates tension in your lower back, sit on a folded blanket before tipping forward. You can also bend your knees more to release any tightness in the hips or back.* ## 4. Legs Up the Wall Pose This is considered an "inversion pose," Erickson says, which means your head is below your feet. Some inversions are challenging if done in the middle of the room, but because you're fully supported here, it can have a calming effect on the nervous system, she adds. - Lie flat on your back with your legs straight and pressed against a wall. Shimmy your butt in so it's also against the wall. - Hold for two to three minutes. *Optional props/modification: If your lower back feels tight, place a blanket underneath it, next to the wall, to alleviate tension. You can also modify by lying on the ground and placing your legs (with knees bent) on a chair instead of a wall.* ## 5. Reclined Pigeon Pose This pose focuses on releasing tension in the hips, which can help you feel more relaxed overall. - Lie on your back with knees bent and feet on the ground. - Cross your right foot over your left thigh, placing the right ankle under the left knee. - Lift the left foot so the shin is parallel to the ground. - Hold the back of your left leg and gently pull it toward your chest. - When you feel a comfortable stretch, hold for one to three minutes. - Switch sides and repeat. *Optional props/modification: You can make this more restorative by leaving the left foot on the ground and bringing your arms out to a T rather than reaching through and holding the back of the left leg.* ## How To Structure a Bedtime Yoga Routine Although you can make a bedtime practice any duration, aiming for about 20 to 30 minutes is usually ideal since it can help you relax, suggests Maguire. That timeframe might look like: - Two to three minutes of deep breathing to start - Three gentle poses, with each held for five to eight minutes, or all five poses with each held for two to three minutes - Use pillows or bolsters to make longer holds more comfortable - End with breath work or meditation for two to three minutes If you want to shorten the bedtime yoga routine to 10 minutes, simply do briefer periods of breath work and hold the poses for shorter durations. For example, consider two minutes of deep breathing, followed by three poses done for two minutes each, and ending with two minutes of meditation. ## What To Avoid and Emphasize Before Bed When putting together your bedtime routine, avoid movements and stimulation that could sabotage your efforts, such as: - Fast-paced flows, such as power yoga sequences - Cardio-style bouncing or jumps that increase heart rate - Bright lights and noisy environments - Intense stretching or inversions, such as headstand or plow pose - Heart-opening poses like backbends, such as wheel or camel - Caffeine or a large meal To make your space — and your body — more prepped for sleep, here are some additions to your yoga routine that might make it more effective: - Dim lights - Quiet space or nature sounds - Cool temperature - No devices, particularly those that ping with notifications As with any health issue, including your sleep health, check in with your doctor if you've implemented steps like the ones above and established a bedtime yoga routine, but you're still struggling to get quality shuteye. ## Shop Nike Yoga Pants and Tights [View All](https://www.nike.com/w/yoga-pants-and-tights-2kq19zanrlj) - [Nike Zenvy \ Women's High-Waisted Flared Leggings \ __$115__](https://www.nike.com/t/zenvy-womens-high-waisted-flared-leggings-MAUeMRhf/IV1577-010) - [Nike Totality \ Men's Dri-FIT Tapered Versatile Pants \ __$52.97__ __$60__](https://www.nike.com/t/totality-mens-dri-fit-tapered-versatile-pants-gtZC8L/FB7509-084) - [Nike Zenvy \ Women's High-Waisted Capri Leggings \ __$100__](https://www.nike.com/t/zenvy-womens-high-waisted-capri-leggings-MoB762jb/II5203-010) - [Nike Primary NanoKnit \ Men's Dri-FIT UV Protection Performance Joggers \ __$63.97__ __$90__](https://www.nike.com/t/primary-nanoknit-mens-dri-fit-uv-protection-performance-joggers-EKyEKmAX/II1312-381) - [Nike Zenvy \ Women's High-Waisted Flared Leggings \ __$88.97__ __$120__](https://www.nike.com/t/zenvy-womens-high-waisted-flared-leggings-3JOmNbUr/IB9115-570) - [Nike Primary Fleece \ Men's Dri-FIT UV Tapered Performance Pants \ __$65.97__ __$80__](https://www.nike.com/t/primary-fleece-mens-dri-fit-uv-tapered-performance-pants-S5Wj2Z/FZ5850-451) - [Nike Unlimited \ Men's Dri-FIT Tapered Leg Versatile Pants \ __$65.97__ __$80__](https://www.nike.com/t/unlimited-mens-dri-fit-tapered-leg-versatile-pants-kzXpHG/FB7546-084) - [Nike Zenvy Rib \ Women's High-Waisted 7/8 Leggings \ __$75.97__ __$110__](https://www.nike.com/t/zenvy-rib-womens-high-waisted-7-8-leggings-AWO5V2ji/HF1443-478) - [Nike Primary Fleece \ Men's Dri-FIT UV Performance Joggers \ __$55.97__ __$80__](https://www.nike.com/t/primary-fleece-mens-dri-fit-uv-performance-joggers-RX4Mdm/FZ0975-010) - [Nike Yoga Dri-FIT Luxe \ Women's High-Waisted 7/8 Infinalon Leggings \ __$62.97__ __$90__](https://www.nike.com/t/yoga-dri-fit-luxe-womens-high-waisted-7-8-infinalon-leggings-7R3ZvD/CJ3801-010) ## FAQs When should I do yoga for sleep? You can do a yoga routine at any time in the evening, but usually, half an hour to an hour before bed helps ease you into the kind of relaxation needed to fall asleep more easily. Which poses are calming vs energizing? Poses that are considered forward folds — in which you're tilting your torso forward — are usually calming, while backbends tend to be energizing. Also, poses held for a longer time, such as legs up the wall, can be calming because they let your nervous system settle down for the night. How often should I practice for the best results? Your brain and nervous system benefit from a predictable, nightly bedtime routine, so ideally, you'd do a [yoga practice every night](https://www.nike.com/a/ways-to-start-doing-yoga) for best results. Even a couple of nights per week might help you get some pre-sleep relaxation. ## Words by Elizabeth Millard Originally published: January 23, 2026 ## Related Stories -  [](https://www.nike.com/a/nike-what-is-moisture-wicking) # Buying Guide # Moisture-Wicking Fabric, Explained: What It Is, How It Works, and Which Materials Perform Best -  [](https://www.nike.com/a/nike-free-metcon-7-release-info) # Buying Guide # The Nike Free Metcon 7: A Gym Shoe That Does It All -  [](https://www.nike.com/a/exercises-strengthening-inner-thighs) # Activity # 6 Exercises To Strengthen Your Inner Thighs -  [](https://www.nike.com/a/warmup-training-tips) # Activity # 8 Warm-Up Exercises to Prepare for Your Workout: A Dynamic Warm-Up Guide -  [](https://www.nike.com/a/exercise-benefits-mental-health) # Activity # How Exercise Boosts Mental Health: Science-Backed Benefits, Explained Resources [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) Help [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) Company [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) Promotions & Discounts [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) [Resources](https://www.nike.com/help) [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) [Help](https://www.nike.com/help) [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) [Promotions & Discounts](https://www.nike.com/promo-code) [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) United States - © 2026 Nike, Inc. 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[__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)