Guides · By Dr. Kia Prescott, PhD · 16 July 2026
If your body is tired but your mind won't switch off, you don't have a discipline problem — you have an over-alert nervous system. A short, gentle yoga practice in the evening is one of the most reliable ways to turn that dial down. This is how it works and a simple way to try it tonight.
Why does yoga help you sleep?
Sleep doesn't arrive on command — it arrives when your body feels safe enough to let go. Slow movement, long exhales, and a few minutes of stillness shift you toward the parasympathetic ("rest and digest") state, lowering the background arousal that keeps you staring at the ceiling. It's not sedation; it's removing the brakes on your own sleep. Done consistently, an evening practice becomes a cue your body learns to read: this is how we wind down now.
What's a simple evening wind-down?
Keep it slow and unambitious — this isn't a workout. Move at the pace of your breath and stay in each shape long enough to soften:
- A few gentle seated forward folds to round the back and turn attention inward.
- A supine twist on each side, knees dropping toward the floor, to release the spine.
- Legs up the wall for a few minutes — quietly calming, and kind to tired legs.
- A supported child's pose or lying rest to finish, letting the body be heavy.
Ten unhurried minutes is plenty. If a pose doesn't feel good, leave it out — comfort is the whole point.
How should you breathe to slow down?
The fastest lever you have is the exhale. Breathe in for a comfortable count, then make the out-breath a little longer than the in-breath — a longer exhale gently signals the nervous system to settle. A few minutes of that, lying still, does more for sleep than pushing through poses. No special technique needed; just let the out-breath lead.
Does sound healing help with sleep?
Sound is a natural partner to an evening practice — sustained tones give a restless mind something soft to rest on instead of tomorrow's to-do list. Many people use a short sound bath as the last step before bed. If you're curious how that works, read what is sound healing?
How often should you practise?
Most nights, even briefly, beats a long session once a week — consistency is what teaches the body the cue. That said, yoga supports good sleep; it isn't a treatment for a sleep disorder. If poor sleep persists despite winding down, it's worth speaking to a doctor.
Related: yoga for stress and anxiety · back to all guides.