Good sleep is not a luxury — it is the foundation of health. Yet stress, screens and irregular routines leave millions of people tired but wired at night.
A 15-minute bedtime sequence
- Balasana (child’s pose) — 1 minute, breathing into the back.
- Supta Baddha Konasana (reclined bound angle) — 2 minutes with pillows under the knees.
- Viparita Karani (legs up the wall) — 3–5 minutes to calm the nervous system.
- Bhramari — 5 rounds of gentle humming.
- Yoga Nidra or body scan — until you drift off.
Daily habits that support sleep
- Dim lights and put screens away 45 minutes before bed.
- Eat dinner at least 2–3 hours before sleeping.
- Wake up at the same time every day — even weekends.
- Get morning sunlight within an hour of waking.
When to seek help
If insomnia lasts more than a few weeks or you snore heavily and wake up exhausted, talk to your doctor. Our therapy program for insomnia can complement medical care.
