How to Get Better Sleep With Yoga: 3 Minute Routine

Sleep Like a Baby by Bending Like Gumby

In a life where you may always be on the move and not be able to find much time for yourself, things can get pretty stressful. This can lead to you not being able to get much sleep, or at least not a good night’s sleep.

Everyone wants to have a full nights sleep where they aren’t waking up every couple hours for no reason. That is where this yoga sequence will come into play.

It may not fix your sleeping problems immediately, but it will be a slow progression that helps if you do it every single day before bed. You will get your body in a relaxed state and will have much less stress so your mind will be at ease.

Here is the yoga sequence:

  • Hero Pose – 20 seconds
  • Child’s Pose – 20 seconds
  • Downward Dog – 20 seconds
  • Camel Pose – 20 seconds
  • Butterfly Fold – 20 seconds
  • Supine Twist – 20 seconds
  • Bridge – 20 seconds
  • Knee to Chest – 20 seconds
  • Corpse Pose – 20 seconds

3 Minute Yoga for Better Sleep

As usual, the goal isn’t to pull a muscle or rip a tendon.

Take your time with these poses and if you feel too much strain then pull out.

Hero Pose

You probably won’t be feeling like a hero during this pose, but it will give you a good stretch in your knees and quads along with opening up your chest.

When you sit back into the pose, you will really start to feel the stretch. Although it may be uncomfortable at first, just relax your muscles and the pain will stat to go away.

Child’s Pose

One of the most fundamental poses in yoga, the child’s pose will help your body relax in a hurry.

Opening up your hips and stretching your lower back, child’s pose can relieve that little bit of pain you may have developed throughout the day in your back.

Relieving pain in certain areas is going to reduce stress as well. When you aren’t as stressed, you are going to be able to get better sleep.

Downward Dog

Downward dog is going to release your hamstrings and lower back. By that I mean it is going to extend and stretch them. You will be surprised at how refreshing this pose feels when you are done with it.

Camel Pose

The camel pose serves to open up your chest and the front side of your shoulders. You’ll also be stretching your back and, depending on your flexibility, your hips.

Butterfly Hold

A personal favorite, the butterfly hold is something everyone has done at some point in their lifetime. Stretching your groin and opening your hips, getting deep into this pose will really get your body relaxed.

Supine Twist

Something not enough people do is really stretch their backs. A good stretch of the back will release a lot of tension that has been built up in your body over the course of the day. The supine twist will release all the tension you may still have left built up.


Yes, this is an exercise that is done when you’re trying to build your glutes, but it is also great for relaxing your body. Be sure to hold the pose to maximize the benefits you can get from it.

Knee to Chest

This is similar to the child’s pose except you are on your back. When you bring your knees to your chest, you will be giving your hamstrings and lower back an amazing stretch. After doing the supine twist, you will be able to get rid of the rest of the tension that may still be in your body.

Corpse Pose

The corpse pose brings everything together. If you aren’t relaxed and your mind isn’t at ease by now, this pose will help get you there and make sure you’re ready for a great night of sleeping.

Get the Better Sleep You Need

If you’re struggling with sleeping, all you need is 3 minutes and this yoga sequence to help your body get on the path to a peaceful night’s sleep.

This is designed to get your mind and body relaxed so that you can knock out and stay like that until your alarm goes off. You are going to feel like you’re sleeping like a baby once again. Stress drizzles away while your body is becoming as refreshed as it possibly can.

Ready to Lose 10-21 lbs in the Next 28 Days?

If you're really serious about losing weight and want to create a new lifestyle for yourself then the 28-Day Weight Loss Challenge is for you.

The Ketogenic Diet has changed our lives. It has turned our bodies from sugar-burners to fat-burners.

We wake up with more energy, less cravings, and a better mood throughout the day.

Our 28-Day Weight Loss Challenge walks you through how to incorporate the Ketogenic Diet into your lifestyle so you no longer have to worry about giving up on diets and gaining back the weight you keep on trying to lose.

Sounds too good to be true, right? Well it isn't and we are happy to teach you all about it with the 28-Day Weight Loss Challenge.

Check Out the 28-Day Weight Loss Challenge Now

Hard to Be Happy Without Being Healthy. It’s Time to Challenge Yourself to Be Better.

Transform your body in 3 days and change your life forever with the 3-day weight loss challenge.

The secret behind the people that know how to lose weight and those that struggle to lose weight is knowledge.

It has nothing to do with secret pills or crazy workouts. In this 3 day challenge, you'll learn why your body loves to store fat, how you can turn it into a fat burning machine, and how to maintain the lifestyle through awesome meals.

Start Your Free 3-Day Weight Loss Challenge Today!

Enjoyed How to Get Better Sleep With Yoga: 3 Minute Routine? Share it with your friends so they to can follow the Thrive/Strive journey.

Share on Pinterest

More Great Content on Thrive/Strive

A Simple Guide to Exercising While on the Keto Diet

Are you doing keto and also want to exercise?

Keto Alcohol Recipes: 7 Drinks Safe for the Ketogenic Diet

If you're looking to drink on a ketogenic diet, look no further. Here are 7 keto alcohol recipes that are going to keep you in ketosis while you're out having fun.

9 Common Keto Mistakes to Avoid

We are never perfect. Everyone makes mistakes, especially starting a new diet like the ketogenic diet. Here are 9 common keto mistakes and how you can avoid them.

11 Keto Fat Bomb Recipes You Need Right Now

Reaching your daily macros on a ketogenic diet can sometimes be hard. Here are 11 keto fat bombs that will help you reach them.

13 Keto Crockpot Recipes You Need In Your Life Now

If you aren't convinced about the ketogenic diet yet, here are 13 keto crockpot recipes that you need to try right now.

Keto Desserts: 13 Simple No Bake Ketogenic Diet Desserts

Looking for some delicious keto desserts? These 13 keto desserts will keep you in ketosis and losing weight.

17 Keto Recipes That’ll Make You Forget You’re On a Diet

I'm always looking for more delicious keto recipes and these are 17 new ones that I'll have to try and make. I love the ketogenic diet! #Keto #KetoRecipes #KetogenicDiet

7 Benefits of a Keto Diet That You’ll Want in Your Life

Thinking about trying the ketogenic diet? You might be wondering what the benefits of keto are. This post goes over the many benefits of keto.

Keto Substitutes: 10 Low Carb Food Swaps to Help You Lose Weight

Switching to a ketogenic diet doesn't mean you have to give up your favorite flavors and textures. These keto substitutes will have you thinking you're eating your old favorites.

Keto Dinners: 16 Delicious Low Carb Dinners to Prepare Tonight

Looking for keto dinners that you can easily prepare? Here are 16 awesome low carb dinners to help you stay on track with the ketogenic diet.

The Killer 20 Minute Living Room Workout: Get Your Sweat on at Home

Is there any better place to workout than at home? In this 20 minute living room workout you'll get a nice sweat while burning fat and losing weight fast.

Keto Flu: What It Is and How to Beat It the Healthy Way

Experience keto flu? What is it? How do you beat it? This post shows you how to fight keto flu in a healthy way that keeps you in ketosis.

Alcohol on a Keto Diet: What Is Safe to Drink While in Ketosis?

Is it okay to drink alcohol while on the ketogenic diet? If you're trying to stay in ketosis it's okay to drink alcohol on keto as long as you are drinking the right things.

7 Signs and Symptoms You Might Be in Ketosis When Doing Keto

If you're wondering whether or not you're in ketosis these are some good signs to look out for. It helped me understand ketosis much better. #Keto #KetogenicDiet #WeightLoss

Ketogenic Diet: The Ultimate Guide for Keto Beginners

This guide really helped me understand the ketogenic diet and what I need to do to lose weight. Keto is awesome! #Keto #KetogenicDiet

Lower Body Transformation Burn Workout Without Weights

Looking to get a good workout in for your lower body? Here is an extreme lower body workout that you can do at home.

How to Quit Your Sugar Addiction

Sugar tastes great but it's like a drug that can tear your body apart. How do you quit a sugar addiction, though? Here are the steps that I use to quit mine.

Better Booty Time: No Squats Booty Lifting Workout

Getting a better booty doesn't mean you need to squat yourself to death. This workout is squat free and still targets the right muscles.

Office Yoga: 6 Yoga Moves to Sneak Into Your Work Day

It can be hard to squeeze in a nice yoga session if you work all day. Fortunately we have some yoga moves that you can do in your office.

The Ultimate Belly Workout: How to Get Flat Abs in 5 Minutes Daily

You don't have to do 2 hour workouts to get flat abs. You just have to target the right muscles with the right moves. Doing this 5 minute daily workout routine will help you get closer to your dream of flat abs.