Struggle to fall asleep at night? This yoga routine could genuinely help

Sleep has emerged as one of the most pressing wellness concerns of modern times. A growing number of people find themselves exhausted throughout the day yet completely unable to switch off at night. The body is drained, but the mind simply will not slow down.

Why modern life is wrecking your sleep

A significant part of the problem lies in how contemporary lifestyles continuously overstimulate the nervous system. Prolonged screen time, workplace stress, endless social media scrolling, irregular daily routines, and persistent mental overload all keep the brain firing long after the body is ready for rest.

In a conversation with HT Lifestyle, Saurabh Bothra, certified yoga expert and co-founder and CEO of Habuild, outlined a bedtime yoga routine designed to help people sleep more deeply and consistently.

The five-pose bedtime yoga routine

1. Child's pose (Balasana) – 2 minutes

Sitting back on the heels whilst stretching the arms forward helps release tension that has accumulated in the shoulders, neck, and back over the course of the day. Slow, intentional breathing in this posture naturally signals the nervous system to stand down. It also creates a sense of grounding and stillness — something most people rarely get the chance to experience during their waking hours.

2. Cat-cow stretch – 2 minutes

According to Saurabh, stress frequently manifests physically in the spine and upper body. A slow cat-cow movement works to release that stiffness whilst co-ordinating motion with breath. On the inhale, gently arch the back; on the exhale, round the spine slowly. Bedtime yoga should feel calming rather than demanding, and this pose offers exactly that quality of gentle release.

3. Legs-up-the-wall pose (Viparita Karani) – 3 minutes

"This is one of the simplest and most effective relaxation postures in yoga," said Saurabh. Lying flat with the legs resting vertically against a wall supports better circulation, relieves heaviness in the legs, and allows the body to decompress after a long day. More crucially, this posture creates the mental space to simply pause. "Sometimes, the body does not need more stimulation. It simply needs stillness," he noted.

4. Seated forward fold – 1 minute

Forward bends have a naturally quietening effect on the mind. A gentle seated forward fold helps regulate the nervous system, slows the breath, and releases physical tension held in the lower back and legs. There is no need to push the stretch at all. The sole intention here is comfort and relaxation, not flexibility or performance.

5. Bhramari pranayama (Humming Breath) – 2 minutes

"Breathwork is one of the most powerful tools for calming the mind naturally," said Saurabh. This breathing technique involves producing a soft humming sound on each exhale, a vibration that helps quieten mental chatter and delivers a deeply calming effect on the nervous system.

Why consistency matters more than intensity

Saurabh Bothra said, "Even a few rounds can help the mind feel noticeably quieter before sleep. Consistency matters far more than intensity."

Regular practice, even when kept brief, tends to bring noticeable improvements in both relaxation and overall sleep quality. "Better sleep does not always require complicated solutions. Sometimes, it simply begins with slowing down, breathing deeply, and giving the body a few quiet minutes before bed," he added.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice.