Contributed post by Emma Houston; Photo by Patrick Malleret on Unsplash

Yoga is a practice that has been used for thousands of years to improve physical and mental health. 

One area where yoga can be particularly beneficial is in helping to reform irregular sleeping habits. We will explore some of the different yoga practices that can be used to improve sleep and help regulate the body’s natural sleep-wake cycle.

Develop a Consistent Sleep Schedule

Developing a consistent sleep schedule is one of the key elements in reforming irregular sleeping habits. This means going to bed and waking up at the same time every day, even on weekends. 

This helps to regulate the body’s internal clock, making it easier to fall asleep at night and wake up in the morning. 

It’s important to establish a consistent schedule, and stick to it as much as possible, even on weekends. This will help the body to adjust and regulate its sleep-wake cycle. 

It’s also important to avoid napping during the day and to minimize exposure to screens in the evening, as they can disrupt the production of melatonin, a hormone that regulates sleep. 

A consistent sleep schedule combined with other yoga practices can help to improve the quality of your sleep, and ultimately improve your overall health and wellbeing.

What’s the Best Time to Practice Yoga?

What’s better: doing your yoga workout first thing in the morning or closer to bedtime? There is no right answer to this question because everyone is different.

It helps to calm your mind and body, which increases your chances of a good night’s rest. But a morning yoga session can also give you more energy for the day, and help you start the day on a positive note.

If you are a night owl, you might want to try an evening yoga routine. This can be particularly helpful for those who are prone to fatigue in the evening.

Some people prefer the morning, because then they feel more alert at that time of the day. An early morning practice might not be realistic if you have to work during the day, or if you have young children who need to wake up for school.

It’s important to have a schedule when it comes to your yoga practice. Doing it during your lunch break or after work can be a good idea. 

Remember to stick with your schedule, though, as the best results come from consistent practices over a period of time.

Yoga Poses for Relaxation and Calmness

To help establish a consistent sleep schedule, it can be helpful to practice yoga poses that promote relaxation and calmness in the body and mind. 

Child’s Pose

One such pose is the child’s pose, which can be done by sitting back on your heels and reaching your arms forward. This pose helps to stretch the back and shoulders, and can help to release tension and stress that can contribute to difficulty falling asleep.

Corpse Pose

Another yoga pose that can be helpful for promoting relaxation and calmness is the corpse pose. 

This pose is done by lying flat on your back with your arms and legs outstretched, and focusing on breathing deeply and slowly. This pose helps to quiet the mind and relax the body, making it easier to fall asleep at night.

Easy Pose

Easy pose is a yoga pose that requires a stable lower body. It can be a useful way to relieve stress. The pose stretches the back, shoulders, and hips.

To begin this yoga pose, lie flat on your back. Bring your knees together, then bend your hips inward. Keep your shoulders relaxed. You can hold the position for as long as you like.

Bridge Pose

you may have come across the bridge pose. This is a great pose to perform as it stretches the muscles in your back and your thighs. It is also good for stimulating the abdominal organs.

Cat Cow Pose

Cat cow Pose in yoga for relaxation is a great way to relieve stress and promote better posture. It stretches and strengthens muscles in your back, neck and shoulders. In addition, it is a good way to warm up.


When performing the Cat/Cow pose, you should use proper breathing techniques. By synchronizing breath with movement, you can reduce stress, relieve menstrual cramps and stimulate the digestive organs.

Breathing Techniques for Better Sleep

In addition to practicing yoga poses that promote relaxation and calmness, it can also be helpful to incorporate pranayama (breathing) techniques into your sleep routine. 

One such technique is the 4-7-8 breathing technique, which involves breathing in for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. This technique can help to slow the heart rate and calm the mind, making it easier to fall asleep.

Another pranayama technique that can be helpful for promoting sleep is alternate nostril breathing. This technique involves breathing in through one nostril, and then out through the other. It helps to balance the body’s energy and can help to promote relaxation and calmness to get you ready for a good night’s sleep.


If you are suffering from irregular sleeping habits, it may be time to start using yoga practices to help you get the sleep you need. 

Pranayama techniques, and maintaining a consistent sleep schedule, can also be helpful to make changes to your overall lifestyle to promote better sleep. 

This might include cutting back on caffeine, avoiding screens for at least an hour before bed, and creating a relaxing bedtime routine that includes reading or listening to soothing music. 

The good news is that you do not have to be a yoga expert to start practicing these techniques. 

All you need to do is be consistent and stick to your routine. This way you will develop some healthy habits and reform your irregular sleeping schedule. 

Emma is a gardener, a bookkeeper, writer, and mother of three. She is spending her time mostly in her garden. When she is not there, you will find her working on developing her own line of homemade natural skincare products.