Tired but can't sleep?

Sometimes the hardest part of winding down at night isn’t falling asleep, it’s letting yourself slow down enough to get there.

Ayurveda teaches us that the hour or so before bed is sacred. It’s our chance to shift from the busy, outward energy of the day into the soft, nurturing space where vata and pitta can settle.

One of my favourite ways to do this is with 15 minutes of gentle, restorative asanas. Nothing fancy, no sweat and you can do it in your PJs on the bed!! Think supported, low postures that invite your body to release the day. Hold each one for a few slow breaths… or a few peaceful minutes - your choice 😴

You don’t have to do a full 15-30 minutes of ‘relaxation’, but consistency is key here. Doing it once is like drinking one glass of water and expecting to never be thirsty again. The beauty is in the repetition, in teaching your body and mind that this is the time to soften.

So tonight, pull your PJs on, dim the lights, and gif yourself these few minutes before climbing in to bed. Let your breath slow, let your body melt and let sleep come as a natural friend, not a fight.

🌙 Gentle Bedtime Asana Flow (5–6 poses, 15 minutes)

1. Child’s Pose (Balasana) – forehead resting on the bed, arms stretched forward or tucked in. Soothes the nervous system and quiets the mind.

2. Seated Forward Fold (Paschimottanasana) – gentle, not about reaching far; just folding in and letting the spine round. Calming for vata and pitta.

3. Reclined Butterfly (Supta Baddha Konasana) – lying back with soles of the feet together, knees dropping open, hands on belly or heart. Softens hips and opens chest.

4. Supine Twist (Supta Matsyendrasana) – knees dropped gently to each side, arms wide. Releases the spine and wrings out the day.

5. Legs up the Wall (Viparita Karani) – or simply legs resting on the headboard/bed frame. Eases tired legs, cools pitta, calms vata.

6. Corpse Pose (Savasana) – final stillness, maybe with a pillow under knees. Focus on slow breathing, surrendering into sleep.

✨ Each one can be held for 1–3 minutes (or longer if it feels good).

✨ Use props like pillows or blankets to make it cosy and inviting.

✨ Your bedtime ritual is your love letter to tomorrow’s self. ✨