I Replaced My Bedtime Scroll with 10 Minutes of Yoga – And I’m Shocked by the Change

Understanding the Impact of Night-Time Phone Use

Many people, including myself, have developed a habit of scrolling through their phones late at night. Whether it's TikTok, Instagram, or even checking emails, this behavior is often seen as a way to unwind before bed. However, this practice can be counterproductive. The blue light emitted by screens can interfere with the production of melatonin, a hormone crucial for regulating sleep. Additionally, the constant influx of information and entertainment can overstimulate the brain, making it harder to relax and fall asleep.

Research indicates that a significant percentage of adults engage in phone use within 30 minutes of bedtime. This habit has been linked to disrupted sleep patterns and increased difficulty in falling asleep. The mind, instead of winding down, becomes more alert, leading to a cycle of restlessness and fatigue.

The Shift to Pre-Bed Yoga

In an effort to break this cycle, I decided to try pre-bed yoga as an alternative to my usual nighttime routine. I was inspired by the idea that incorporating gentle yoga practices before sleep could help me transition into a more relaxed state. A review from 2025 highlighted that short, regular evening yoga sessions could improve sleep quality by up to 16%. This sparked my interest in exploring how such a practice might benefit me.

I reached out to experts in the field, Nancy Trueman, a sound practitioner, and Eloise Skinner, a yoga instructor. Both emphasized the importance of yoga as a nightly reset. They explained that pre-bed yoga is typically slow, grounding, and focused on releasing tension. Poses like Legs Up the Wall, Reclined Bound Angle, and Supported Child’s Pose are particularly effective in calming the nervous system and promoting relaxation.

Benefits of Pre-Bed Yoga

Pre-bed yoga offers several benefits that can enhance overall well-being. It helps counteract the effects of high cortisol levels, which are often elevated due to prolonged screen time. By focusing on gentle movements and breathwork, yoga encourages stillness and a natural slowing of the breath, which can promote a sense of calm.

Moreover, the practice of pre-bed yoga can be especially beneficial for those who spend their evenings glued to their phones or binge-watching content. It provides a much-needed break from the constant stimulation and allows the body and mind to settle. This shift in focus from external distractions to internal presence can lead to a more restful night's sleep.

Who Can Benefit from Pre-Bed Yoga?

Pre-bed yoga is suitable for almost anyone, regardless of their level of experience. It doesn't require flexibility but rather a willingness to allow the body to relax. For those new to yoga, there are numerous resources available, including guides for beginners, specific poses, and online classes. These can serve as a helpful starting point for anyone looking to incorporate yoga into their nightly routine.

Experts recommend finding a rhythm that works best for each individual. While some may prefer a 10-minute routine, others might find a longer session more beneficial. The key is to create a calming environment, free from distractions, and to approach the practice without feeling rushed.

Creating a Personalized Pre-Bed Yoga Flow

To tailor my own pre-bed yoga routine, I began with Legs Up the Wall, allowing my legs to release any tension while focusing on my breath. I then moved into a gentle Reclined Butterfly, opening up my hips and softening my chest. A Supported Child’s Pose followed, helping me sink deeper into relaxation. A slow Reclined Twist released the tension in my spine, and I finished with a minute of Happy Baby, gently rocking side to side, before concluding with Savasana and box breathing to settle my mind.

Over the course of a week, I noticed significant improvements in my sleep quality. My brain no longer raced with thoughts, and I fell asleep much faster. My Oura ring also showed a decrease in sleep latency, indicating that my body was able to transition into deep sleep more efficiently.

Final Thoughts on Pre-Bed Yoga

While I acknowledge that the allure of social media before bed is strong, I am committed to incorporating pre-bed yoga into my routine. I plan to limit my evening scrolls to one or two nights a week and make a conscious effort to practice yoga on the other nights. The results have been undeniable, and I feel more energized and productive each morning.

As Trueman aptly stated, "Yoga isn’t about doing more, it’s about slowing down enough for your body to catch up." This sentiment resonates deeply, highlighting the transformative power of simple, mindful practices. With consistent effort, pre-bed yoga can become a valuable tool for enhancing sleep quality and overall well-being.