Sleeping in the Heat? Gentle Evening Yoga to Help You Unwind
There’s something wonderful about summer.
Longer days, lighter evenings, time spent outdoors and, if we’re lucky, plenty of sunshine.
But as many of us across England have experienced over the past few weeks, the recent heatwaves have brought more than just blue skies. While it's lovely to enjoy the sunshine, those hot, humid nights can make it incredibly difficult to switch off and get a good night's sleep.
If you've found yourself lying awake because your bedroom feels too warm, waking several times during the night or feeling more tired than usual, you're certainly not alone.
Our bodies naturally like to cool down before we fall asleep. During a heatwave, that process becomes much more difficult, making it harder to drift off and stay asleep.
Add in holidays, busy weekends, family visits and a change to our usual routines, and it's easy to see why many people feel more exhausted during the summer than they expected.
The good news is that there are gentle ways to help your body unwind before bedtime, and yoga can be one of the simplest and most effective.
Why Hot Weather Makes Sleep More Difficult
As evening approaches, our body temperature naturally begins to fall. This cooling process is one of the signals that tells our brain it's time to sleep.
When the air around us stays warm well into the evening, our body has to work much harder to regulate its temperature.
You may notice that you:
take longer to fall asleep
wake more frequently during the night
feel restless or uncomfortable
wake feeling less refreshed than usual
It's important to remember that this is a completely normal response to the weather. It doesn't mean you're doing anything wrong.
Sometimes the Best Thing We Can Do Is Slow Down
When we haven't slept well, our first instinct is often to push through the day.
Ironically, this can leave us feeling even more wired by bedtime.
Instead of adding more intensity, summer often calls for a slightly gentler approach.
A calming evening practice can help release physical tension, quieten a busy mind and prepare the nervous system for rest.
It doesn't need to be long or complicated.
Even ten or fifteen minutes can make a noticeable difference.
Gentle Yoga Poses to Try Before Bed
Choose movements that feel comfortable for your body and move slowly, without forcing any stretch.
Some lovely poses for warm evenings include:
Cat-Cow to gently mobilise the spine and release tension after sitting or travelling.
Child's Pose to soften the back, hips and shoulders while encouraging slow, steady breathing.
Seated Forward Fold with soft knees to ease the back of the body without straining.
Supine Twist to gently release the lower back and help the body unwind.
Happy Baby Pose to open the hips and release built-up tension.
Legs Up the Wall (or resting your legs on the sofa) for five to ten minutes. This is wonderfully calming after a busy day and can help reduce feelings of heavy, tired legs.
Supported Butterfly Pose, lying on your back with the soles of your feet together and cushions supporting your knees, allowing the hips to relax completely.
Remember, this isn't about stretching deeply or working hard. It's about inviting your body to let go.
Try a Cooling Breath
One breathing technique that's particularly lovely during warmer weather is Cooling Breath, sometimes known in yoga as Sheetali or Sheetkari Pranayama.
If you can roll your tongue into a tube, gently inhale through the rolled tongue, noticing the cool air as it enters the mouth. Then close your mouth and slowly exhale through your nose.
If you can't roll your tongue (many people can't), simply part your lips slightly, rest your tongue behind your teeth and gently draw the breath in through your mouth before exhaling through your nose.
Repeat for five to ten slow breaths.
Many people find this breathing technique helps create a pleasant feeling of coolness and calm before bed.
If breathing through your mouth doesn't feel comfortable, simply enjoy slow, relaxed breathing through your nose instead.
A Simple Breathing Exercise for Better Sleep
Another wonderfully calming practice is a slightly longer exhale.
Try breathing in gently through your nose for a count of four.
Then breathe out slowly for a count of six.
There's no need to force the breath or hold it.
Simply allowing the exhale to become a little longer than the inhale encourages the nervous system to settle into a more restful state.
Continue for two or three minutes.
A Gentle Mindfulness Practice
If your mind feels busy when your head finally reaches the pillow, try bringing your attention to the sensations in your body instead.
Notice where your body touches the bed.
Feel the support beneath you.
Notice the movement of your breath without trying to change it.
As you breathe out, silently say to yourself:
"Soften."
With each exhale, imagine your shoulders relaxing, your jaw unclenching and your whole body becoming a little heavier.
You don't need to empty your mind.
Simply giving it one gentle point of focus can help quieten the constant stream of thoughts.
Create a Calm Evening Routine
Alongside your yoga practice, a few simple habits can also help your body prepare for sleep during hot weather.
You might try:
opening windows as the evening begins to cool (if it's safe to do so)
closing curtains during the hottest part of the day to keep bedrooms cooler
enjoying a cool shower or washing your face and feet before bed
drinking plenty of water throughout the day, rather than catching up in the evening
switching off screens a little earlier
reading a book or listening to calming music before sleep
Small rituals repeated consistently help signal to your body that it's time to rest.
A Gentle Invitation This Summer
Although the studio is taking a little summer break, your yoga practice doesn't have to pause.
One of the joys of our Tuesday evening Zoom classes is that you can join from almost anywhere. Whether you're at home, staying with family or enjoying a holiday in the UK, you can simply roll out your mat and enjoy an hour dedicated to yourself.
The sessions are gentle, welcoming and easy to join—no technical knowledge required—and they offer a lovely opportunity to slow down, stretch out and unwind after a warm summer's day.
This summer, rather than putting pressure on yourself to sleep perfectly or do more, perhaps give yourself permission to simply slow down.
A few mindful movements, a calming breath and a little kindness towards yourself may be exactly what your body needs.
Namaste, Angela
