Dr. Joyce Gomes Osman, a Harvard-trained Behavioral Neuroscientist with over 10 years of experience, is deeply committed to promoting healthy living and empowering individuals through science-backed brain-healthy interventions.
If we’re being completely honest with ourselves, sleep in 2025 feels a little bit like a luxury, and not because we’re lounging on designer mattresses. It’s more that we’re drowning in screen time, doom-scrolling into oblivion, working late, juggling three side hustles, and suddenly wondering if we remembered to drink enough water today.
Our brains are overstimulated, our nervous systems are fried, and by the time our head hits the pillow, we’re either spiraling mentally or wide awake watching yet another “10-step skincare routine” we know we’ll never actually follow.
And it’s not just anecdotal. Research has shown that 1 in 3 adults don’t get enough sleep (1). Stress, overstimulation, and inconsistent bedtime habits are messing with our internal clocks – the circadian rhythm that regulates when we feel alert and when we should rest. We know that poor sleep affects our mood, memory, and focus, but also impacts everything from our immune function to metabolic health to even emotional regulation. Yes, you read that right!
This is where yoga comes in. And no, we’re not talking about doing a handstand on a mountain at sunrise. We mean bedtime yoga – the easy, slow, gentle kind that doesn’t require a mat, fancy leggings, or even getting out of bed.
Incorporating just a few minutes of gentle yoga or breathwork before bed can significantly improve how quickly you fall asleep and the overall quality of your sleep (2). And it gets better – bedtime yoga isn’t just about sleep, it’s also about regulating your nervous system. When you move through slow, mindful poses, you also activate your parasympathetic nervous system (aka “rest and digest” mode), which then counters the stressful “fight or flight” response we’re all constantly stuck in thanks to emails, social media notifications, mental health spirals, and a kick of that late-night caffeine.
If you’ve been hearing the term “cortisol” a lot lately, this is your moment to understand why it matters. Cortisol is your body’s primary stress hormone, and when levels stay elevated, especially at night, it can interfere with sleep, increase anxiety, and throw your whole system out of balance. Bedtime yoga helps reduce cortisol levels, encourages the release of calming neurotransmitters, and boosts melatonin, your body’s natural sleep hormone (3). So, yoga before bedtime can actually shift your biochemistry to make you feel calm, relaxed, and chill so you’re ready to rest.
The best part about it? You don’t need to commit to an hour-long flow. Even just 10 minutes of gentle movement before bed – even done in bed – can be enough to quiet your mind and prep your body for a deep and restorative sleep. Now that you’re convinced, let’s dive into it!
You may be wondering what exactly a 10-minute bedtime yoga routine entails. It’s a short, beginner-friendly series of gentle movements that are designed to calm the body and quiet the mind before sleep. Low-effort and deeply relaxing, this routine is also backed by science for its benefits in improving sleep quality.
Here’s an example of a simple bedtime yoga flow:
This gentle sequence is ideal for beginners and doesn’t require any flexibility or special equipment. Studies have shown that even short evening yoga practices can significantly improve sleep efficiency and reduce nighttime awakenings, particularly in people who are experiencing high levels of stress. (4).
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The answer is yes. In today’s fast-paced world, dedicating even 10 minutes a day to yoga may feel too brief to be effective. But research and experience suggest that short, focused sessions can produce meaningful results, especially when practiced regularly.
Just a few calm and intentional yoga sessions each week can significantly improve sleep quality and help you fall asleep more easily (3). This is largely due to yoga’s ability to reduce physiological arousal, which leads to shorter sleep latency and more deep, restorative sleep (4).
Incorporating a 10-minute evening yoga routine, especially one that’s designed for beginners, can be a powerful way to unwind at the end of the day. These routines are easy to follow, require no special equipment, and can be done anywhere, which makes them a perfect option for those who are new to yoga or simply short on time.
Read more: 4 Types of Yoga and What They Mean for You
Trying out bedtime yoga just 10 minutes before sleep can be surprisingly beneficial. Gentle yoga poses combined with breathwork help activate the parasympathetic nervous system, which promotes relaxation and prepares the body for restful sleep.
In fact, research has shown that over 55% of yoga practitioners report improved sleep, and more than 85% experience reduced stress levels (5). These benefits are largely due to yoga’s focus on breath control, mindfulness, and physical release – all of which contribute to better sleep quality.
So yes, practicing yoga before bed is not only perfectly acceptable but also a simple and effective way to improve your sleep and support your overall well-being. Our previous post goes into great detail about somatic exercises in bed.
Yes! Practicing yoga in bed is totally doable and also quite beneficial – particularly for those who are looking for a way to unwind before sleep (and let’s be honest, that’s most of us). Yoga in bed can help relax your body, calm your mind, and ease you into a more restful night.
Incorporating a simple 10-minute evening yoga routine right on your mattress can make a noticeable difference. Gentle poses such as legs-up-the-wall or a supine twist are easy to do in bed and accessible for all fitness levels. It’s a practical and comforting way to end your day – no fancy setup required.
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As you’ve likely gathered by now, starting a 10-minute bedtime yoga routine doesn’t require a mat, fancy gear, or even extra space. Yoga in bed for beginners is meant to be simple, soothing, and accessible to everyone, even if you’ve never done yoga before.
The goal is to calm your nervous system, release built-up tension, and gently guide your body and mind into a restful state.
This could be a beginner-friendly approach for you:
Read more: Somatic Yoga Program For Beginners: Benefits, Poses, And How To Practice At Home
If you’re aiming for a restful and relaxing sleep, think in terms of yoga that’s restorative, gentle, and deeply calming. The best types of bedtime yoga focus less on improving flexibility and more on slowing your breath, calming your nervous system, and letting go of built-up tension. Dive deeper into the relax yoga poses with our dedicated article.
Some of the most effective yoga styles for sleep can be:
Yes, practicing yoga at night can support weight loss indirectly by lowering stress, improving sleep quality, and promoting mindfulness around eating. While it’s not a high-calorie-burning workout, it complements other efforts such as healthy eating and exercise. Absolutely. Gentle stretching in bed can help relax your muscles, reduce tension, and prepare your body for restful sleep. It’s especially useful for people with limited mobility or tight schedules. Yes, yoga can be practiced during your period and may help relieve cramps and improve mood. It’s best to stick with gentle, restorative poses and avoid intense inversions if you’re feeling fatigued. There’s no strict cutoff time, but try to avoid intense or energizing yoga flows right before bed. Gentle stretching or slow flows are fine even late at night and can help you wind down for sleep.Frequently Asked Questions
Can I do yoga at night for weight loss?
Is it okay to do stretches in bed?
Can I do yoga when I’m on my period?
How late is too late for yoga?
In a world where winding down can feel like just another task on your to-do list, bedtime yoga offers a gentle invitation to slow down without pressure or performance. All you need is 10 quiet minutes, right on your bed and in your pajamas. No judgment, no rules, just a simple way to signal to your body and brain that it is safe to let go and rest.
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