Sleep affects how we feel, think, and live each day. But many people struggle to fall asleep or stay asleep. If you're one of them, you're not alone. Stress, screen time, and busy schedules often make it hard for the body and mind to unwind.
You don't need pills or fancy products. Simple yoga moves can help you relax and prepare for sleep. These stretches are gentle, easy to follow and suitable for beginners. You don’t need much space or time—just a few minutes before bed.
This guide will show you how to ease into rest using basic yoga poses. If you're interested in building a deeper habit, joining yoga classes in Singapore might also be a helpful next step.
How Yoga Helps with Sleep
Yoga helps your body rest. It slows your breath, lowers stress and makes you feel at ease. These moves are safe for most people. Doing them at night can help your mind let go of the day, improving your sleep over time.
Try these moves in a quiet room. Dim the lights. Wear something soft. Take your time.
Child’s Pose
Steps:
- Kneel on the floor.
- Sit back on your heels.
- Stretch your arms forward.
- Let your forehead rest on the ground.
- Breathe in and out through your nose.
What It Does: This pose helps your back and hips feel loose. It also calms your thoughts. Stay in the pose for one to two minutes.
Legs Up the Wall
Steps:
- Sit next to a wall.
- Lie on your back and lift your legs.
- Rest your legs flat against the wall.
- Keep your arms by your side.
What It Does: This pose eases tired legs and clears your mind. It helps blood flow and slows the body down. Stay for three to five minutes.
Cat and Cow Stretch
Steps:
- Start on your hands and knees.
- Drop your belly and lift your head.
- Then round your back and tuck your chin.
- Keep moving between these two shapes.
What It Does: This stretch warms up your back. It helps release tight spots. It also links your breath to your movement. Do it five to ten times.
Butterfly Pose
Steps:
- Sit on the floor.
- Press the soles of your feet together.
- Let your knees fall to the sides.
- Hold your feet with your hands.
- Sit tall and then lean forward a bit.
What It Does: This pose opens your hips and relaxes your lower back. Stay here for two minutes and breathe with ease.
Supine Twist
Steps:
- Lie on your back.
- Pull your knees to your chest.
- Drop them to one side.
- Stretch your arms out wide.
- Turn your head the other way.
What It Does: This pose helps your spine relax. It can also ease belly tension. Hold for one to two minutes, then switch sides.
Make It a Habit
Doing the same moves each night builds a pattern. Your body will know it’s time to rest. Pick the poses that feel best and do them in the same order. Keep it short and simple. Even five minutes can help.
These poses are great on their own. But if you want more support, think about joining yoga classes. A
class can guide you and help you learn more.
Other Tips for Better Sleep
Go to Bed at the Same Time
Your body responds well to routine, so try to sleep and wake at consistent times each day.
Avoid Screens
Try to put phones and TVs away about an hour before bed, as the light from screens can keep the brain alert.
Keep Your Room Cool and Dark
Gentle lighting and quiet surroundings can help you sleep better.
Conclusion
You don’t need a big workout or a long routine to sleep better. Just a few gentle yoga moves can slow your body and quiet your mind. These simple stretches work well to help you settle down. If you’d like to learn more, yoga classes can support your practice. But even on your own, these easy moves can make a real difference. Try them tonight. Go slow. Let the calm grow. A good night’s sleep could be just one stretch away.
At Reality Yoga, you can explore a wide range of classes designed for all levels—from beginners to seasoned practitioners. We offer personalised sessions in small groups, ensuring you receive focused attention. Whether you're drawn to traditional Hatha, dynamic Vinyasa, or restorative Yin yoga, Reality Yoga provides a welcoming space to deepen your practice and support your well-being.