You’ve shut the laptop, brushed your teeth, maybe even resisted the urge to check your phone “one last time.” But when your head hits the pillow, your mind throws a party — to-do lists, regrets, imaginary arguments, full volume.

Sound familiar?

Sleep isn’t just about turning off the lights. It’s about turning off the buzz. And yoga — the slow, gentle kind — can help shift your body into rest mode before you even close your eyes.

Here’s a calming, pre-bedtime yoga sequence designed to release tension, lower cortisol, and lull your system into deep rest.

1. Reclined Butterfly (Supta Baddha Konasana)

Lie back with the soles of your feet together and knees falling open. Add cushions under your knees if needed. Place one hand on your heart, one on your belly. Breathe. This opens the hips and begins to soften your body for rest.

2. Seated Neck & Shoulder Rolls

Sitting comfortably, gently roll your shoulders backward and forward, then tip your head side to side, easing out tension. It’s subtle, but the neck and shoulders are common tension zones that love attention before sleep.

3. Wide-Knee Child’s Pose

Sink your hips back, knees wide, forehead to the mat. Stretch your arms forward or let them rest beside your body. This is your “exhale” posture — it cues your nervous system to let go.

4. Reclining Twist

Lying on your back, draw your knees to your chest and let them fall to one side. Arms in a T-shape. Repeat on both sides. Twists help digest the day — physically and emotionally — and signal to the body that it’s safe to slow down.

5. Legs on a Chair or Couch

Not into walls? No problem. Lie on your back and rest your calves on a chair or sofa. This variation of “legs up” gently reduces tension in your lower back and legs while soothing the mind.

6. Savasana (With a Twist)

Finish flat on your back, eyes closed, maybe a blanket over you. This time, set an intention: “I give myself permission to rest.” Stay as long as you want — even drift into sleep right there if it feels right.

Why It Works

These poses activate your parasympathetic nervous system — aka your “rest and digest” mode. Gentle forward folds, twists, and reclined poses signal safety, allowing your breath to deepen and your heart rate to slow.

You don’t need to be “good” at yoga to benefit. You just need to do it. Even five minutes of intentional movement can shift the vibe of your entire night.

Pro Tip: Make It a Ritual

Light a candle. Dim the lights. Maybe play some ambient music. Consistency teaches your brain: “This means it’s time to slow down.” Over time, your sleep routine becomes sacred — and so much more effective than doomscrolling.