Flow Your Way to Deeper Sleep with Yoga

(Photo: Andrew Clark; Design in Canva)Published March 3, 2026 11:44AM

When you can’t sleep, the world can seem like a far less tolerable place. If sleepless nights are a regular occurrence, practicing yoga for sleep can be a proactive solution. These practices are active enough to appeal to your waking mind, but gentle enough to bring about a calmer, sleepier state. Trying yoga for insomnia can be an alternative to tossing and turning, regardless of the reason for your after-hours alertness.

And no, it’s not just about yoga nidra—a guided meditation that eases you into a deeply relaxed, dreamlike state, although that’s certainly an option. The following flows encourage rest with an emphasis on breathing, restoration, and an overall sense of tranquility that will make sleep your natural next step.

5 YouTube Yoga for Insomnia Practices

Stop endless scrolling. The options below will help you find the ideal yoga class length, style, and teacher that resonate with you. These video practices are designed to quiet your thoughts and soothe your body, allowing you to access a more restful state. Prepare to get some zzzs.

1. Wind Down Yoga | 12-Minute Bedtime Yoga | Yoga With Adriene

Racing thoughts and persistent stress can make sound sleep seem like a distant dream. This practice from Yoga With Adriene invites you to get out of your head and into your body. Simple poses—including Cat and Cow, Reclined Twist, and Savasana—invite your entire being to relax. Wind down before bed.

2. 5-Minute Yoga for Better Sleep (Bedtime Yoga for Insomnia) | Yoga With Bird

Improving your sleep quality doesn’t have to signify overhauling your entire nighttime routine. Sometimes a simple 5-minute flow is all you require. Yoga With Bird blends variations of Child’s Pose with reclined twists and simple stretches to give you exactly that. Relax for deeper rest.

3. Yoga for a Relaxing Night’s Sleep | Jess Yoga

You don’t have to get out of bed to practice yoga for sleep. Deep breathing, gentle stretches and massage, and supported shapes melt away tension during this practice with Jess Yoga, making room for rest. Practice in bed.

4. Bedtime Yoga Stretch | Sarah Wes

This restorative practice from Sarah Wes looks and sounds like a dream, setting the tone for a serene and surreal bedtime flow. The flow is also the most active of the bunch, ideal for those who need to literally move toward stillness. Practicing poses such as Downward-Facing Dog, Seated Forward Bend, and Cow Face Pose make room for real release, inviting a slumber free of mental and physical tension. Stretch your stress away.

5. Yoga Nidra for Sleep | Ally Boothroyd

If the meditative nature of yoga nidra appeals to you, this audio-only option may be your new lullaby. Trade your usual late-night podcast, playlist, or audiobook for Ally Boothroyd’s two-hour meditation, which is designed to draw you effortlessly into fully unconscious sleep—though you might pause in “yogic sleep” en route.