Research proves that yoga leads to better sleep. These 5 flows will help you calm down.

Sleep is essential – and it turns out that practicing yoga for sleep is too. According to a new study, research supports what you probably guessed halfway through Savasana: practicing yoga regularly can improve sleep quality and duration. Keep this in mind, because all the mindfulness in the world can’t replace a good night’s sleep. In addition to allowing our brain and body to function properly, sleep can also help reduce symptoms of depression and anxiety.

While any yoga style with an emphasis on slowing breathing can support your sleep-maximizing goals, there are a handful of poses and exercise types specifically designed to relax the body and mind. If you need some inspiration or direct instruction, the following sequences and shapes are specifically designed to promote calmness. Just pick one and sit back. After all, sleeping should be simple.

5 Yoga for Sleep Exercises to Improve Your Rest

Trade your late-night social scrolling for a pre-dream exercise.

1. 5 restorative poses that make us want to lie down

Rest is revolutionary in today’s time. These restorative poses will help you prepare your barrel for the most powerful reset possible. Yoga teacher Tamika Caston-Miller strives to make her restorative sessions at home extra cozy with soft props (aka any pillows you own). Choose to practice your postures on your mat, on the couch or in bed. Dreamland awaits you!

Practice this soothing flow.

2. 20-minute Yin yoga practice in bed

The best place to practice yoga for sleep? In bed of course. Yoga With Kassandra’s yin practice consists of just five simple extended poses that invite you to relax, unwind, and crawl under the covers right after Savasana. Note: Your pillows can also double as props, so slide them under the limbs or under the back for comfort and support.

Practice this soothing flow.

3. 14 Best Yoga Poses for Sleep

Sometimes calming your body and brain is as simple as a single, well-selected yoga pose. These 15 yoga poses – including inversions, forward bends and supine forms – invite you to relax through breath and ease. Instead of swinging between all the poses, pick one or two poses and stick around for as long as you like, or until sleep sets in.

Practice this soothing flow.

4. 15-minute yoga exercise to relax your whole body

For a bedtime flow that focuses on your intuition, somatic yoga may be the best choice for you. Led by yoga teacher Devi Daly, this 15-minute sequence encourages you to focus on how things feel rather than how they look. The unhurried nature of this approach, along with the increased internal awareness, makes it a reliable option for an evening of rest.

Practice this soothing flow.

5. 6 Restorative Poses to Try (In Bed)

Tossing and turning? Take a break from the mental worry, fight the urge to reach for your phone, and try these poses from yoga teacher Sara Clark instead. Besides your pillows, the most important guidance here is your own slow and steady breathing. Tune into your inhales and exhales rather than your racing thoughts.

Practice this soothing flow.