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Embrace Relaxation Before Bedtime

Getting a good night's sleep is crucial for both physical and mental health, but it can often be hard to come by. Many of us lie awake, our minds buzzing with the day’s events and tomorrow’s tasks. However, integrating a bedtime yoga routine into your evening can significantly enhance your sleep quality by relaxing your body and calming your mind. Here’s a detailed guide on how yoga can improve your sleep and a simple routine to get you started.

The Benefits of Bedtime Yoga

1. Reduces Stress and Anxiety: Yoga helps decrease the levels of cortisol, the stress hormone, in the body. Engaging in gentle yoga exercises before bed can help soothe the nervous system and aid in alleviating stress and anxiety, making it easier to fall asleep and stay asleep.

2. Promotes Physical Relaxation: Yoga stretches and poses help release the tension that accumulates in your muscles throughout the day. By easing muscle tension, your body can relax more deeply, paving the way for a quicker and more peaceful transition to sleep.

3. Improves Breathing and Circulation: Yoga enhances oxygen levels through deep, mindful breathing, which is essential for relaxing the body. Improved circulation and oxygen flow help in calming the mind and reducing bedtime restlessness.

4. Establishes a Nightly Routine: Having a consistent bedtime routine signals to your brain that it's time to wind down. Integrating yoga into this routine can enhance this signal, making it easier to fall asleep at a regular time each night.

Simple Bedtime Yoga Routine

Here’s a basic yoga routine that you can do right before bed to prepare your body and mind for sleep:

1. Child’s Pose (Balasana): Begin on your knees, sit back on your heels, then lean forward, extending your arms in front of you or alongside your body. Rest your forehead on the ground and hold for 1-3 minutes.

2. Legs-Up-The-Wall Pose (Viparita Karani): Lie on your back and extend your legs up against a wall. Keep your arms at your sides, palms facing up, and breathe deeply for 5-7 minutes.

3. Supine Spinal Twist (Supta Matsyendrasana): Lying on your back, bring your knees to your chest and then extend them to one side. Stretch your opposite arm in the other direction and turn your head to look over the outstretched arm. Hold for 1-2 minutes on each side.

4. Corpse Pose (Savasana): End your routine by lying flat on your back with your arms at your sides and your legs slightly apart. Close your eyes, breathe deeply, and relax your entire body for 5-10 minutes.

Enhance Your Sleep Environment with the Right Mattress

While yoga prepares your mind and body for sleep, your mattress plays a pivotal role in how well you sleep through the night. A supportive and comfortable mattress from Modern Mattress can enhance the benefits of your bedtime yoga routine. Our mattresses are designed to support proper spinal alignment and reduce pressure points, ensuring that the relaxation from your yoga routine carries through the night.


Incorporating a bedtime yoga routine is a fantastic way to enhance your sleep quality. Pair this practice with a high-quality mattress from Modern Mattress to maximize your comfort and support. Visit us in-store or online to find the perfect mattress to complement your nightly routine and ensure a restful sleep.

Are you ready to transform your bedtime routine and improve your sleep? Stop by Modern Mattress today and let us help you find the ideal mattress to complete your perfect sleep setup. Sleep well and wake up refreshed!