Certain yoga exercises can help achieve better and deeper sleep.

May 23, 2025

Birgitta Dunckel

Better sleep with yoga: 4 exercises

Good, deep sleep is the prerequisite for a healthy, happy life. Yoga can help to relax and solve problems with falling and staying asleep

Around six million Germans suffer from sleep disorders. Problems with falling or staying asleep not only affect the psyche but also increase the risk of illnesses. Sleep is essential for our health – it ensures that the body and brain can sufficiently regenerate.

Of course, there are various ways to prepare yourself for a relaxing night's sleep. You should avoid caffeine at least six hours before going to bed, and turn off your phone or tablet two to three hours before sleeping. Create a quiet and dark sleeping environment - and a few simple yoga exercises before bed can also help you relax.

When falling asleep becomes a challenge

After a long day at work, it is often difficult to stop the carousel of thoughts. Yoga can help you unwind, as the calm, deliberate movements and focus on steady breathing reduce stress, creating the conditions for falling asleep more quickly.

How can yoga improve sleep?

Note: Not every yoga style is suitable for promoting a good night's sleep; very intensive types like power yoga are counterproductive as they tend to be stimulating. Better: variants where the asanas are performed slowly and meditatively – such as in Yin Yoga, Hatha Yoga, and Restorative Yoga, as they focus on slow, controlled movements, deep breathing, and stretches.

Yoga for beginners: Four exercises for a restful sleep

The good news: You do not have to be an experienced yogi. But: The more often yoga is practiced, the better your body and mind will respond to the calming effects of the asanas. Incorporate the following beginner-friendly, simple exercises into your evening routine. It is important that you breathe evenly and calmly during each exercise.

Balasana – the child’s pose

An exercise that calms and regenerates the body. Pain and tension in the back, neck, and shoulders are relieved. Here lies the secret in concentrating on simplicity:

Sit in the kneeling position with closed knees and feet.
With the exhalation, bend forward and place your forehead on the mat in front of the knees. Arms lie alongside the body, palms facing up, so that the shoulders sink towards the floor and the shoulder blades pull away from each other. Variation: Stretch your arms forward over your head, with palms touching the floor.

More on this Topic

herz mit transgender oder transsexueller-flagge

Transgender surgeries: An expert on the important steps in gender transition

Understanding Gender-Affirming Surgery: An Interview with Dr. Dr. Wolfgang Funk on Surgical Methods, Age Groups, Risks, and Why 99% of Patients Are Satisfied

With

Dr. Dr. med. Wolfgang Funk

messinstrumente fur diabetiker und Zuckerwürfel

Type 2 Diabetes: How You Can Prevent It

Type 2 diabetes can result from poor diet and lack of exercise. An expert explains how you can avoid the disease through simple, effective changes in everyday life.

Dr Alexandra Schoeneich Endokrinologie München

With

Dr. med. Alexandra Schoeneich

When facial expressions fail

"Feel good, live better" – the health podcast by Premium Medical Circle. Prof. Dr. Christopher Bohr on causes and treatment options for facial paralysis.

An interview with

Prof. Dr. Christopher Bohr

These are the 5 most effective fitness supplements

Caffeine, creatine, sodium bicarbonate, beta-alanine, and nitrate: These 5 supplements have been shown to improve athletic performance. Overview of effects, dosage, and precautions

Back pain: Are most patients being treated incorrectly?

Back pain is a ubiquitous problem - but often the cause remains hidden. Prof. Dr. Musa Citak, an orthopedic surgeon and trauma specialist, explains why 80 percent of patients are treated incorrectly and how his innovative 6-quadrant method alleviates back pain

Nils Behrens: Why men need twice as much exercise as women for a healthy heart

A new study shows: Women achieve the same heart protection with half as much exercise. Why estradiol plays a key role in this

5,000 steps a day can slow down Alzheimer's disease

A new study shows: Just 5,000 steps a day can protect the brain and significantly delay the symptoms of Alzheimer's disease.

Cinnamon - how healthy is the spice?

The aromatic spice from the bark of tropical trees is more than just an ingredient for Christmas cookies. But how healthy is cinnamon really, and what should you be aware of?

How can yoga improve sleep?

Yoga for beginners: Four exercises for a restful sleep

Balasana – the child’s pose

An exercise that calms and regenerates the body. Pain and tension in the back, neck, and shoulders are relieved. Here lies the secret in concentrating on simplicity:

Sit in the kneeling position with closed knees and feet.

With the exhalation, bend forward and place your forehead on the mat in front of the knees. Arms lie alongside the body, palms facing up, so that the shoulders sink towards the floor and the shoulder blades pull away from each other. Variation: Stretch your arms forward over your head, with palms touching the floor.

Magazine

Find a Doctor

Better sleep with yoga: 4 exercises

When falling asleep becomes a challenge

How can yoga improve sleep?