Sleep Starts Before Bed - Why simple yoga and breathing can help children settle, relax, and rest more deeply

Sleep can be a struggle at any age. Busy days, busy minds & growing bodies that don’t always know how to switch off.

Yoga offers a gentle, natural way to help children (and adults!) settle, relax, and sleep more deeply. And the best part? It works for pre-schoolers, primary-age children, and teenagers with just a few small adjustments.

This isn’t about perfect poses, it’s about helping the body and brain feel safe enough to rest.

Why good sleep really matters

Sleep is not just rest. It’s essential. Good sleep supports:

• healthy growth and brain development

• focus, memory, and learning

• mood, behaviour, and emotional balance

When children are overtired, everything feels harder. Meltdowns come quicker, concentration drops and emotions spill over. Supporting sleep supports everything else too.

How yoga helps children sleep better

Yoga works by calming the nervous system. Gentle movement and slow breathing help the body move out of “alert mode” and into rest mode. 

Yoga before bed can:

• release physical tension from the day

• reduce stress, anxiety, and overthinking

• calm busy minds

• create a predictable, soothing bedtime routine

Over time, the body learns that these signals mean it’s safe to rest.

Gentle yoga poses for better sleep

Suitable for all ages, and always adapted for comfort.

• Child’s Pose A deeply calming, comforting shape that helps children feel safe and grounded.

• Butterfly Pose Encourages relaxation in the hips and legs and helps the body soften.

• Cat–Cow Stretch Gently releases tension in the spine and helps regulate breathing.

• Legs Up the Wall (supported) Soothes tired legs and helps the body slow down. Cushions or a sofa work just as well.

• Shavasana Lying still and resting. This is where the body fully relaxes.

Poses can be held for a few breaths or longer, depending on age and attention span. There’s no need to get it “right”.

Simple breathing techniques to support sleep

Breathing is one of the fastest ways to calm the nervous system.

Try:

• deep belly breathing

• a slow inhale with a longer exhale

• gentle humming or soft sound breathing

• counting breaths for older children and teens

Even a few slow breaths can make a difference.

What this looks like at different ages

Young children Keep it short and playful. A few stretches, a story, or guided breathing with an adult works best.

Primary-age children Simple routines with calm music or a familiar sequence help them feel secure and settled.

Teenagers Quiet stretching, longer holds, and breathing without talking often works better. Less instruction. More space.

Tips for a calming bedtime yoga routine

• Practice 10–15 minutes before sleep

• Dim the lights and keep the space quiet

• Avoid screens beforehand if possible

• Keep the routine consistent

• Never force poses. Comfort always comes first

The goal is calm, not effort.

Yoga is a natural, safe way to support better sleep at any age and with small adjustments, it can work for every stage of childhood. It helps children feel calmer, more relaxed, and ready for rest.

And when children sleep better, everything feels a little easier the next day.

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