🧘‍♀️ Yoga & Sleep: A Calming Practice Backed by Research (and Perfect for Bedtime Routines)

If bedtime feels like a never-ending struggle and your child just can’t seem to wind down, you’re definitely not the only one. After a long day, it can be tough for kids (and their caregivers) to shift from busy to bedtime. But here’s something you might not have considered- adding a little yoga or mindfulness to your routine might actually make a big difference.  And yes- there’s science to back it up. Let’s take a look.

🧪 What the Research Says

A 2022 study published in the Journal of Clinical Sleep Medicine followed children who participated in a school-based mindfulness and yoga program twice a week for two years. The results were impressive:

• Kids in the yoga group got 74 more minutes of total sleep per night

• And they gained an average of 24 more minutes of REM sleep than the control group

So not only were there bodies sleeping longer, they were also sleeping better.

More recently, a 2024 study examined whether parents of children ages 2–5 could consistently implement a yoga-based bedtime routine. The answer? Yes. The majority of parents reported they were able to both adopt and adhere to the yoga-based bedtime routine. Additionally, small but promising effects showed greater improvement in both sleep and household chaos measures in the yoga-based bedtime routine as compared to a story-based routine.

💡 How Can Yoga Help with Sleep?

From a behavioral perspective, yoga combines movement, mindfulness, and predictable structure- all of which promote behavioral quietude, the essential ingredient for falling asleep.

Yoga also provides an opportunity to build a positive, low-demand routine before bed, which can help reduce bedtime resistance and power struggles.

🌙 How to Add Yoga to the Bedtime Routine

Here are a few simple, calming poses that are perfect for young kids before bed (no yoga mat or previous experience required!):

1. Butterfly Pose

   Sit with feet together and knees out to the side. Gently flap the “wings” while breathing slowly.

2. Child’s Pose

   Kneel and stretch forward, resting the forehead on the floor or a pillow. A perfect posture for grounding.

3. Cat-Cow

   On hands and knees, alternate between arching and rounding the back while inhaling and exhaling.

4. Legs Up the Wall

   Lie on the floor with legs resting on a wall or low piece of furniture. Great for calming the nervous system.

5. Teddy Bear Breath

   Lay on the back with a favorite stuffed animal on the belly. Watch it rise and fall with each breath—helps teach mindful breathing in a visual way.

💬 Tip: Keep the routine short (about 5–10 minutes) and consistent. Do the same poses in the same order each night, and pair them with calming lights, soft music, or lavender-scented lotion if your child enjoys that.

✨ Final Thoughts

Yoga isn’t just for adults or athletes, it’s an accessible, evidence-based tool that promotes better sleep for young children. Whether you’re a parent building a smoother bedtime routine or a BCBA helping families reduce bedtime battles, adding a few simple, consistent poses can go a long way.

Ready to help your learners on the journey from tired to thriving? Download our free resource “Autism & Sleep: 5 Myths That Might Be Holding Your Learners Back”.

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