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Trouble falling asleep and staying asleep during the night?

According to a recentstudy, around one third of Americans are sleep deprived.

you could do this in just 15 minutes before you go to bed without using any sleep aids.

Woman doing a yoga pose in bed against a green background

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Yoga therapy improves sleep by targeting the root causes of insomniastress, anxiety and an overactive mind.

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The deep breathing of yoga therapy lowers cortisol (the stress hormone), promoting relaxation.

This helps quiet the mind and slow the body before sleep.

What is yoga sleep therapy?

Person performing a fold over extended legs sitting on a mat during yoga on a yoga mat

Bring your big toes to touch and spread your knees wide apart.

Sit back onto your heels, lowering your hips toward your feet.

Breathe deeply, feeling your back stretch and hips relax.

Woman lying on a yoga mat with a cushion under her knees with two potted green plants on either of her side.

Hold for 13 minutes.

Swing your legs up onto the wall as you lower your upper body to the floor.

Rest your arms by your sides, palms up.

A woman practising the ‘legs up the wall’ yoga pose, lying on a blue mat

You may close your eyes.

Breathe deeply and hold the pose for a few minutes.

Place a pillow or folded blanket on your thighs.

A woman lying on her back on a mat with her arms either side of her, pracising the ‘savasana’ yoga pose

Slowly fold forward from your hips, resting your torso on the support in front of you.

Let your head relax down and breathe deeply.

Hold the position for a few minutes, allowing your body to fully relax into the stretch.

A light blue bedroom with cherry blossom duvet on bed

Drop both knees to one side, keeping your shoulders grounded.

If needed, place a pillow between your knees for added comfort.

Breathe deeply and hold for a few minutes on each side.

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Close your eyes, take slow, deep breaths, and focus on relaxing every part of your body.

Stay in this position for a few minutes.

It suppresses melatonin production (the sleepy hormone), thereby confuses your body’s sleep and wake cycle.

Continuous nights without getting the recommended hours of rest will lead tosleep deprivation.

Making your bed every day also instantly gives a tidier look to your sleep space.

It is crucial that you set up the right ambiance for practicing yoga therapy and for your sleep.

It is near impossible to enter into a peaceful slumber in a bright, noisy room.

Dimming your lights in the evening or usingblackout curtainscan easily sort this out.

Andour favorite sleep hack?

Choose a mattress that’s right for you.

Tom’s Guide created this content as part of a paid partnership with Helix Sleep.

The contents of this article are independent and solely reflect the editorial opinion of Tom’s Guide.