Practicing yoga can significantly improve the quality of your sleep. Incorporating certain poses into your bedtime routine can help to relax your body and calm your mind, making it easier to drift off into a peaceful night’s rest. Here are eight yoga poses that are known for promoting better sleep:

1. Balasana (Child’s Pose): Kneel on your mat, bring your toes together and separate your knees about hip-width apart. Exhale as you lay your torso down between your thighs with arms extended in front of you. This pose helps to release tension in the back, shoulders, and neck while also promoting a sense of safety and comfort.

2. Viparita Karani (Legs Up the Wall Pose): Sit next to a wall and then gently lie on your back, lifting your legs up against the wall. This reversed position relieves tired leg muscles and improves circulation, guiding you towards a state of relaxation.

3. Supta Baddha Konasana (Reclining Bound Angle Pose): Lie flat on your back, bend your knees and bring the soles of your feet together allowing the knees to fall out to the sides. This pose opens up the hips and can alleviate tension in the abdominal area.

4. Supta Matsyendrasana (Supine Spinal Twist): Lie on your back and bring your knees to your chest. Extend your arms out to form a T-shape and then slowly drop both knees to one side as you turn your head to the opposite direction, ensuring both shoulders remain on the ground. This twisting action helps in releasing stress from the spine and improving digestion.

5. Paschimottanasana (Seated Forward Bend): Sit up with legs stretched out in front of you. Inhale and elongate your spine; as you exhale, hinge at the hips to fold forward over legs, reaching for feet or ankles. This forward bend facilitates a calming effect on mind and helps soothe headaches.

6. Uttanasana (Standing Forward Bend): Stand with feet hip-width apart and fold forward from the hips, not waist. Let the head hang loose, grab opposite elbows, and gently sway side to side if desired. This pose aids in releasing tension in the neck, shoulders, and back.

7. Savasana (Corpse Pose): Lie flat on your back with arms by sides, palms facing up, allowing feet to flop open at sides. Close eyes and focus on deep breathing for several minutes. Savasana brings about deep relaxation throughout entire body which is essential for transitioning into sleep.

8. Pranayama (Yogic Breathing): While not a ‘pose’ technically, incorporate deep yogic breathing before or after these poses to help quiet down the central nervous system, promoting an even more relaxed state ready for sleep.

Incorporating these poses into an evening routine can signal to the body that it’s time for rest, helping you achieve your best sleep yet by reducing stress levels and calming both mind and body right before bed.