We’ve all been there: exhausted in bed after a long day yet sleep is nowhere to be found. Instead of counting sheep, we’re recounting our day, week, month, life choices. We can’t sleep.

Insomnia is the most common sleep disorder among American adults, with 10 to 15 percent of the population suffering from chronic insomnia. An estimated 60 percent of adults report having trouble sleeping a few nights a week or more, a National Sleep Foundation study says. Further, at least 40 million Americans experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month.

One effective way to help combat insomnia is by practicing yoga. The National Sleep Foundation indicates that people with insomnia who practice yoga daily:

Older adults experiencing sleep problems can also benefit from yoga as well as pregnant women and cancer patients, the NSF said.

When using your yoga practice to help insomnia, it’s important to avoid energizing classes like hot yoga or even a vigorous vinyasa flow. Try restorative, Chandra luna flow or our lymph and flow classes.

There are also some poses you can do before bed to prepare for sleep:

Legs Up The Wall Pose





Reclining Butterfly Pose





Corpse Pose