Yoga before bed: How a simple routine can help you fall asleep faster in UAE summer

Five days of deadlines, heat, and a lot of scrolling. Your mind and body need a break, but by the time the weekend rolls in, it's not so easy to sleep. You can blame overstimulation late dinners, or just the buzzing pace of UAE life.

That’s where nighttime yoga comes in. We're referring to slow, restorative stretches paired with deep breathing, designed to quiet your thoughts, soothe tight muscles, and gently cue your body it’s time to rest. And science agrees: Bedtime yoga can reduce stress, improve sleep quality, and make your wind-down routine feel like a ritual rather than a struggle.

So if you want to actually feel the weekend, calm, restored, and well-rested—this might be your new favourite way to end the day.

Studies show that even bedtime yoga helps switch on your body’s “rest and digest” mode, slowing your heart rate and lowering blood pressure, which also signals readiness to sleep.

A 2013 study titled Effects of yoga intervention on sleep and quality-of-life in elderly: A randomised controlled trial, demonstrate yoga can significantly reduce stress hormones like cortisol while boosting relaxation neurotransmitters such as GABA and serotonin. In older adults, a six-month yoga intervention led to better sleep quality, fewer awakenings, and reduced medication reliance compared to non-practitioners.

Gentle evening yoga, such as slow stretches, soft breathing, and mindful movements, is more than just relaxing: it actively switches your system into sleep mode. Research shows yoga can stimulate the parasympathetic nervous system, which lowers your heart rate and blood pressure, two vital signals that your body is winding down for sleep, as a 2023 study titled Evaluating the Impact of a 12-Week Yoga Intervention on Cardiac Autonomic Function proved.

When it comes to building strength, yoga is particularly effective, especially when it combines balanced postures with weight-bearing moments. Mohammed Nawaz Malik, a Specialist in Orthopaedic Surgery at Aster Clinic in Al Muteena (Deira), explains, “Yoga challenges muscles to hold positions for prolonged periods, stimulating muscle endurance, muscle tone, and strength. It’s not the same as lifting weights at the gym, but it is impactful in building functional strength.”

As for flexibility, many people equate yoga with simply becoming more limber. But, as Malik elaborates, it’s much more than that. “Yoga provides consistent, controlled stretching and strengthening that targets deep muscle groups and connective tissues. For instance, poses like Downward-Facing Dog and Seated Forward Bend stretch the hamstrings, back, and shoulders, improving overall joint mobility.”

When it comes to promoting both physical and mental health, most fitness routines are effective if practiced consistently. Yoga has the ability to calm mental stress. A 2010 systematic review published in The Journal of Psychiatric Practice found that yoga significantly reduces symptoms of anxiety, depression, and stress. The authors noted that yoga may be as effective as—or even better than—other types of exercise for improving mental health, especially in reducing stress levels.

How it can support weight loss

Yoga isn’t just about flexibility and strength—it can also support weight loss and help with weight management. While it may not burn as many calories as high-intensity workouts like HIIT or strength training, dynamic sequences like Sun Salutations can elevate your heart rate, boost metabolism, and build muscle.