{"id":80441,"date":"2025-08-05T14:43:26","date_gmt":"2025-08-05T14:43:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80441"},"modified":"2025-08-08T08:58:49","modified_gmt":"2025-08-08T08:58:49","slug":"bedtime-yoga-10-minutes","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/","title":{"rendered":"How Bedtime Yoga 10 Minutes Before Sleep Can Calm Your Body and Brain"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#What_Is_a_10-Minute_Bedtime_Yoga_Routine\" >What Is a 10-Minute Bedtime Yoga Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#Is_10_Minutes_of_Yoga_a_Day_Enough\" >Is 10 Minutes of Yoga a Day Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#Is_It_OK_to_Do_Yoga_Before_Bedtime\" >Is It OK to Do Yoga Before Bedtime?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#Can_Yoga_Be_Done_in_Bed\" >Can Yoga Be Done in Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#How_to_Do_Bed_Yoga_for_Beginners\" >How to Do Bed Yoga for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#What_Is_the_Best_Yoga_to_Do_Before_Bed\" >What Is the Best Yoga to Do Before Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#Can_I_do_yoga_at_night_for_weight_loss\" >Can I do yoga at night for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#Is_it_okay_to_do_stretches_in_bed\" >Is it okay to do stretches in bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#Can_I_do_yoga_when_Im_on_my_period\" >Can I do yoga when I\u2019m on my period?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#How_late_is_too_late_for_yoga\" >How late is too late for yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If we\u2019re being completely honest with ourselves, sleep in 2025 feels a little bit like a luxury, and not because we\u2019re lounging on designer mattresses. It\u2019s more that we\u2019re drowning in screen time, doom-scrolling into oblivion, working late, juggling three side hustles, and suddenly wondering if we remembered to drink enough water today.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bedtime_Yoga_10_Minutes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our brains are overstimulated, our nervous systems are fried, and by the time our head hits the pillow, we\u2019re either spiraling mentally or wide awake watching yet another \u201c10-step skincare routine\u201d we know we\u2019ll never actually follow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And it\u2019s not just anecdotal. Research has shown that 1 in 3 adults don\u2019t get enough sleep (<\/span><a href=\"https:\/\/www.cdc.gov\/sleep\/data-research\/facts-stats\/adults-sleep-facts-and-stats.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Stress, overstimulation, and inconsistent bedtime habits are messing with our internal clocks &#8211;\u00a0 the circadian rhythm that regulates when we feel alert and when we should rest. We know that poor sleep affects our mood, memory, and focus, but also impacts everything from our immune function to metabolic health to even emotional regulation. Yes, you read that right!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is where yoga comes in. And no, we\u2019re not talking about doing a handstand on a mountain at sunrise. We mean bedtime yoga &#8211; the easy, slow, gentle kind that doesn\u2019t require a mat, fancy leggings, or even getting out of bed.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bedtime_Yoga_10_Minutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79381\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-1024x640.png\" alt=\"bedtime yoga 10 minutes\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating just a few minutes of gentle yoga or breathwork before bed can significantly improve how quickly you fall asleep and the overall quality of your sleep (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6361823\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). And it gets better &#8211; bedtime yoga isn&#8217;t just about sleep, it\u2019s also about regulating your nervous system. When you move through slow, mindful poses, you also activate your parasympathetic nervous system (aka \u201crest and digest\u201d mode), which then counters the stressful \u201cfight or flight\u201d response we\u2019re all constantly stuck in thanks to emails, social media notifications, mental health spirals, and a kick of that late-night caffeine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been hearing the term \u201ccortisol\u201d a lot lately, this is your moment to understand why it matters. Cortisol is your body\u2019s primary stress hormone, and when levels stay elevated, especially at night, it can interfere with sleep, increase anxiety, and throw your whole system out of balance. Bedtime yoga helps reduce cortisol levels, encourages the release of calming neurotransmitters, and boosts melatonin, your body\u2019s natural sleep hormone (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2020.01767\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). So, yoga before bedtime can actually shift your biochemistry<\/span> <span style=\"font-weight: 400;\">to make you feel calm, relaxed, and chill so you\u2019re ready to rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best part about it? You don\u2019t need to commit to an hour-long flow. Even just 10 minutes of gentle movement before bed &#8211; even done in bed &#8211; can be enough to quiet your mind and prep your body for a deep and restorative sleep. Now that you\u2019re convinced, let\u2019s dive into it!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_10-Minute_Bedtime_Yoga_Routine\"><\/span><b>What Is a 10-Minute Bedtime Yoga Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may be wondering what exactly a 10-minute <a href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/\">bedtime yoga routine<\/a> entails. It\u2019s a short, beginner-friendly series of gentle movements that are designed to calm the body and quiet the mind before sleep. Low-effort and deeply relaxing, this routine is also backed by science for its benefits in improving sleep quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a simple bedtime yoga flow:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated neck rolls (1 min) &#8211; <\/b><span style=\"font-weight: 400;\">loosens tension built up in your neck from screen time and poor posture throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cat-cow stretch (2 mins) &#8211; <\/b><span style=\"font-weight: 400;\">done on your hands and knees or in bed for beginners. It opens up the spine and releases physical tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Butterfly pose (2 mins) &#8211; <\/b><span style=\"font-weight: 400;\">sit with the soles of your feet together, which makes it a gentle hip opener that will ground you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs-up-the-wall (2 mins) &#8211; <\/b><span style=\"font-weight: 400;\">this restorative pose can also be done in bed. It promotes circulation, reduces swelling, and eases stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deep belly breathing (2 mins) &#8211; <\/b><span style=\"font-weight: 400;\">just lie on your back with your hands on your belly. Inhale and exhale slowly to activate the parasympathetic nervous system, helping your body enter rest mode.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Savasana (1 min) &#8211; <\/b><span style=\"font-weight: 400;\">\u00a0now lie flat, still, and let go. Think of it as putting an end to your routine by simply being.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This gentle sequence is ideal for beginners and doesn\u2019t require any flexibility or special equipment. Studies have shown that even short evening yoga practices can significantly improve sleep efficiency and reduce nighttime awakenings, particularly in people who are experiencing high levels of stress. (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3667430\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Benefits\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_10_Minutes_of_Yoga_a_Day_Enough\"><\/span><b>Is 10 Minutes of Yoga a Day Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer is yes. In today\u2019s fast-paced world, dedicating even 10 minutes a day to yoga may feel too brief to be effective. But research and experience suggest that short, focused sessions can produce meaningful results, especially when practiced regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just a few calm and intentional yoga sessions each week can significantly improve sleep quality and help you fall asleep more easily (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2020.01767\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is largely due to yoga\u2019s ability to reduce physiological arousal, which leads to shorter sleep latency and more deep, restorative sleep (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3667430\/?utm_source=chatgpt.com\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating a 10-minute evening yoga routine, especially one that\u2019s designed for beginners, can be a powerful way to unwind at the end of the day. These routines are easy to follow, require no special equipment, and can be done anywhere, which makes them a perfect option for those who are new to yoga or simply short on time.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-types-of-yoga\/\">4 Types of Yoga and What They Mean for You<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Do_Yoga_Before_Bedtime\"><\/span><b>Is It OK to Do Yoga Before Bedtime?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trying out bedtime yoga just 10 minutes before sleep can be surprisingly beneficial. Gentle yoga poses combined with breathwork help activate the parasympathetic nervous system, which promotes relaxation and prepares the body for restful sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, research has shown that over 55% of yoga practitioners report improved sleep, and more than 85% experience reduced stress levels \u200b(<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/yoga-and-sleep\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). These benefits are largely due to yoga\u2019s focus on breath control, mindfulness, and physical release &#8211; all of which contribute to better sleep quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So yes, practicing yoga before bed is not only perfectly acceptable but also a simple and effective way to improve your sleep and support your overall well-being. <span data-sheets-root=\"1\">Our previous post goes into great detail about <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-in-bed\/\">somatic exercises in bed<\/a>.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_Benefits\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80298\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1024x640.png\" alt=\"bedtime yoga 10 minutes\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Yoga_Be_Done_in_Bed\"><\/span><b>Can Yoga Be Done in Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes! Practicing yoga in bed is totally doable and also quite beneficial &#8211; particularly for those who are looking for a way to unwind before sleep (and let\u2019s be honest, that\u2019s most of us). Yoga in bed can help relax your body, calm your mind, and ease you into a more restful night.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating a simple 10-minute evening yoga routine right on your mattress can make a noticeable difference. Gentle poses such as legs-up-the-wall or a supine twist are easy to do in bed and accessible for all fitness levels. It\u2019s a practical and comforting way to end your day &#8211; no fancy setup required.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bedtime_Yoga_10_Minutes\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Bed_Yoga_for_Beginners\"><\/span><b>How to Do Bed Yoga for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you\u2019ve likely gathered by now, starting a 10-minute bedtime yoga routine doesn\u2019t require a mat, fancy gear, or even extra space. Yoga in bed for beginners is meant to be simple, soothing, and accessible to everyone, even if you\u2019ve never done yoga before.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to calm your nervous system, release built-up tension, and gently guide your body and mind into a restful state.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bedtime_Yoga_10_Minutes\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bed-stretch.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This could be a beginner-friendly approach for you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with some breathwork (2 mins) &#8211; <\/b><span style=\"font-weight: 400;\">lie down and place one hand on your belly, and inhale slowly through your nose, letting your belly rise, then exhale gently through your mouth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Perform these easy movements (5 mins) &#8211; <\/b><span style=\"font-weight: 400;\">use gentle\/soft and easy poses such as:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Seated forward fold to gently stretch your back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Butterfly pose that opens your hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Knees-to-chest, which will relax the lower back and helps with digestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Legs-up-the-wall (or against your headboard), which will help with blood flow and make you calm<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Then end in stillness (3 mins) &#8211; <\/b><span style=\"font-weight: 400;\">just lie flat in Savasana. Allow your muscles to melt into the mattress. Turn your focus to your breath, to calm your mind and nervous system.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-program\/\">Somatic Yoga Program For Beginners: Benefits, Poses, And How To Practice At Home<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Yoga_to_Do_Before_Bed\"><\/span><b>What Is the Best Yoga to Do Before Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re aiming for a restful and relaxing sleep, think in terms of yoga that\u2019s restorative, gentle, and deeply calming. The best types of bedtime yoga focus less on improving flexibility and more on slowing your breath, calming your nervous system, and letting go of built-up tension. <span data-sheets-root=\"1\">Dive deeper into the <a href=\"https:\/\/betterme.world\/articles\/relax-yoga-poses\/\">relax yoga poses<\/a> with our dedicated article.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most effective yoga styles for sleep can be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Restorative yoga:<\/b><span style=\"font-weight: 400;\"> uses props and long holds to gain total relaxation. It&#8217;s particularly helpful for those who are feeling drained or anxious.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yin yoga:<\/b><span style=\"font-weight: 400;\"> involves deep stretching and long-held poses that gently release connective tissue and calm the mind.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gentle hatha yoga:<\/b><span style=\"font-weight: 400;\"> will combine light movements with breathwork to settle both your body and your mind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga Nidra:<\/b><span style=\"font-weight: 400;\"> this is a guided meditative practice that helps your mind enter deep relaxation without even moving.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bedtime_Yoga_10_Minutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71312\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4-1024x640.png\" alt=\"bedtime yoga 10 minutes\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_yoga_at_night_for_weight_loss\"><\/span><strong>Can I do yoga at night for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, practicing yoga at night can support weight loss indirectly by lowering stress, improving sleep quality, and promoting <a href=\"https:\/\/betterme.world\/articles\/mindful-eating\/\">mindfulness around eating<\/a>. While it&#8217;s not a high-calorie-burning workout, it complements other efforts such as healthy eating and exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_okay_to_do_stretches_in_bed\"><\/span><strong>Is it okay to do stretches in bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. Gentle stretching in bed can help relax your muscles, reduce tension, and prepare your body for restful sleep. It\u2019s especially useful for people with limited mobility or tight schedules.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_yoga_when_Im_on_my_period\"><\/span><strong>Can I do yoga when I\u2019m on my period?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, yoga can be practiced during your period and may help relieve cramps and improve mood. It\u2019s best to stick with gentle, restorative poses and avoid intense inversions if you&#8217;re feeling fatigued.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_late_is_too_late_for_yoga\"><\/span><strong>How late is too late for yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no strict cutoff time, but try to avoid intense or energizing yoga flows right before bed. Gentle stretching or slow flows are fine even late at night and can help you wind down for sleep.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bedtime_Yoga_10_Minutes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In a world where winding down can feel like just another task on your to-do list, bedtime yoga offers a gentle invitation to slow down without pressure or performance. All you need is 10 quiet minutes, right on your bed and in your pajamas. No judgment, no rules, just a simple way to signal to your body and brain that it is safe to let go and rest.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If we\u2019re being completely honest with ourselves, sleep in 2025 feels a little bit like a luxury, and not because we\u2019re lounging on designer mattresses. It\u2019s more that we\u2019re drowning in screen time, doom-scrolling into oblivion, working late, juggling three side hustles, and suddenly wondering if we remembered to drink enough water today. Our brains [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80442,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[45],"class_list":["post-80441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Bedtime Yoga 10 Minutes Before Sleep Can Calm Your Body and Brain - BetterMe<\/title>\n<meta name=\"description\" content=\"Struggling to fall asleep? Discover how just \u2605 BEDTIME YOGA 10 MINUTES \u27a4 can calm your nervous system, reduce stress, and improve sleep quality\u2014no mat required!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Bedtime Yoga 10 Minutes Before Sleep Can Calm Your Body and Brain\" \/>\n<meta property=\"og:description\" content=\"Struggling to fall asleep? Discover how just \u2605 BEDTIME YOGA 10 MINUTES \u27a4 can calm your nervous system, reduce stress, and improve sleep quality\u2014no mat required!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T08:58:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-445-bedtime-yoga-10-minutes-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How Bedtime Yoga 10 Minutes Before Sleep Can Calm Your Body and Brain\",\"dateModified\":\"2025-08-08T08:58:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/\"},\"wordCount\":1722,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-445-bedtime-yoga-10-minutes.png\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If we\u2019re being completely honest with ourselves, sleep in 2025 feels a little bit like a luxury, and not because we\u2019re lounging on designer mattresses. It\u2019s more that we\u2019re drowning in screen time, doom-scrolling into oblivion, working late, juggling three side hustles, and suddenly wondering if we remembered to drink enough water today.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Our brains are overstimulated, our nervous systems are fried, and by the time our head hits the pillow, we\u2019re either spiraling mentally or wide awake watching yet another \u201c10-step skincare routine\u201d we know we\u2019ll never actually follow.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">And it\u2019s not just anecdotal. Research has shown that 1 in 3 adults don\u2019t get enough sleep (<\/span><a href=\\\"https:\/\/www.cdc.gov\/sleep\/data-research\/facts-stats\/adults-sleep-facts-and-stats.html\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Stress, overstimulation, and inconsistent bedtime habits are messing with our internal clocks -\u00a0 the circadian rhythm that regulates when we feel alert and when we should rest. We know that poor sleep affects our mood, memory, and focus, but also impacts everything from our immune function to metabolic health to even emotional regulation. Yes, you read that right!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is where yoga comes in. And no, we\u2019re not talking about doing a handstand on a mountain at sunrise. 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It\u2019s more that we\u2019re drowning in screen time, doom-scrolling into oblivion, working late, juggling three side hustles, and suddenly wondering if we remembered to drink enough water today.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Our brains are overstimulated, our nervous systems are fried, and by the time our head hits the pillow, we\u2019re either spiraling mentally or wide awake watching yet another \u201c10-step skincare routine\u201d we know we\u2019ll never actually follow.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">And it\u2019s not just anecdotal. Research has shown that 1 in 3 adults don\u2019t get enough sleep (<\/span><a href=\"https:\/\/www.cdc.gov\/sleep\/data-research\/facts-stats\/adults-sleep-facts-and-stats.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Stress, overstimulation, and inconsistent bedtime habits are messing with our internal clocks -\u00a0 the circadian rhythm that regulates when we feel alert and when we should rest. We know that poor sleep affects our mood, memory, and focus, but also impacts everything from our immune function to metabolic health to even emotional regulation. Yes, you read that right!<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is where yoga comes in. And no, we\u2019re not talking about doing a handstand on a mountain at sunrise. We mean bedtime yoga - the easy, slow, gentle kind that doesn\u2019t require a mat, fancy leggings, or even getting out of bed.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bedtime_Yoga_10_Minutes\"><img class=\"aligncenter size-large wp-image-79381\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-1024x640.png\" alt=\"bedtime yoga 10 min ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/","url":"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/","name":"How Bedtime Yoga 10 Minutes Before Sleep Can Calm Your Body and Brain - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bedtime-yoga-10-minutes\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-445-bedtime-yoga-10-minutes.png","dateModified":"2025-08-08T08:58:49+00:00","description":"Struggling to fall asleep? 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