Restorative Yoga for Sleep: A 15-Minute Bedtime Routine
Can't sleep? Skip the melatonin and try this. A simple, science-backed restorative yoga sequence designed to activate your parasympathetic nervous system.
Quick list
- Props: 2 pillows, a heavy blanket, darkness.
- Breath: Inhale for 4, Exhale for 6 (Longer exhale triggers relaxation).
- Mindset: Nowhere to go, nothing to do.
Introduction
Insomnia often isn't a problem of the mind; it's a problem of the nervous system. In our high-stimulation world, we stay in 'Sympathetic' (Fight or Flight) mode long after the sun goes down. To sleep, we must manually shift gears into 'Parasympathetic' (Rest and Digest).
Restorative yoga is the switch. By supporting the body with props and holding gentle shapes, we signal to the brain that the danger has passed. This 15-minute routine is done right before bed—or even in bed.
Quick Summary: The Setup
- Props: 2 pillows, a heavy blanket, darkness.
- Breath: Inhale for 4, Exhale for 6 (Longer exhale triggers relaxation).
- Mindset: Nowhere to go, nothing to do.
1. Legs Up The Wall (Viparita Karani)
The ultimate stress buster.
How: Scoot your hips close to a wall (or headboard) and swing your legs up. Let arms rest by your sides.
Why: It reverses blood flow, reduces edema in legs, and instantly lowers heart rate. Hold for 5 minutes.
2. Supported Child’s Pose (Balasana)
Place a pillow or bolster lengthwise between your knees. Fold forward so your belly and chest rest on the pillow. Turn your head to one side. Let gravity hold you. This protects the lower back and creates a sense of safety.
3. Reclined Butterfly (Supta Baddha Konasana)
Lie on your back. Bring soles of feet together, knees dropping open. Place pillows under each knee for support so you don't feel a strong stretch. Place one hand on heart, one on belly. Feel the breath move.
4. Corpse Pose (Savasana) with Weight
Lie flat. Place a heavy blanket or pillow over your hips. The compression (similar to a weighted blanket) provides proprioceptive feedback that calms anxiety. Scan your body from toes to head, consciously releasing tension.
The Science of Slow
| Mechanism | Effect on Sleep |
|---|---|
| Vagus Nerve Stimulation | Slows heart rate |
| Proprioception | Grounds the body |
| Deep Breathing | Lowers cortisol |
FAQ
I can't shut my brain off. What do I do?
Don't try to stop thoughts. Label them. If a thought comes, say "Thinking" and return to the sensation of breath. It takes practice.
Can I do this in pajamas?
Yes. Comfort is mandatory. No tight waistbands.
Conclusion
Sleep is a skill, and this routine is your practice. Try it tonight, and wake up feeling truly restored.
Download our 'Sleep Hygiene' checklist for a complete bedroom makeover.
Discussion
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