Programs › 7 Days to Better Sleep
Free · 7 daysEvening · 8–20 min7 Days to Better Sleep
Seven evening practices, each 8 to 20 minutes, to help your body and mind wind down. Do them shortly before bed, or a couple of hours earlier if you like. Each day builds a little on the last.
Start the program, free
We’ll email you Day 1 right after you confirm, then one short email a day. Unsubscribe any time.
Prefer not to use email? Start Day 1 now. No signup needed.
What you’ll do
About 1½ hours of practice across 7 days. A quiet space, a mat or a soft surface, and comfortable clothes. Dim the lights and silence your phone.
- 1Start your wind-down12 min · Wind Down Yoga
- 2Release the day13 min · Evening Yoga for Better Sleep
- 3Stretch, then settle14 min · Do This Before Bed When Your Body Won’t Let Go
- 4Guided rest10 min · Savasana (Corpse Yoga Pose)
- 5Breathe slowly11 min · 4-7-8 Calm Breathing Exercise
- 6A beginner-friendly stretch11 min · Bedtime Yoga Stretch - Beginner Yoga for Good Sleep
- 7Your longer wind-down19 min · Bedtime Yoga
Questions
Is this really free?
Yes. The program, the videos and the daily emails are free. yoga.org is run by a nonprofit and funded by donations.
How do the emails work?
After you confirm your email, we send Day 1 right away and one email a day after that. Each email links to that day's practice. You can unsubscribe with one click at any time.
What if I miss a day?
Nothing breaks. Each day's page stays available, so you can pick up where you left off at your own pace.
Do I need experience or equipment?
No experience is needed. A quiet space, a mat or a soft surface, and comfortable clothes. Dim the lights and silence your phone.