Yoga and meditation for better sleep 

Very experienced yogis are more at rest in meditation than most are in their deepest sleep. Yoga and meditation help us to stay younger, healthier and live longer. Just the same, when we sleep our body repairs on a deep levels; it removes toxins, and calms down the nervous system in a way that is not possible during waking hours.

Stress is a most common reason for sleeplessness. Anxiety, worry, depression, unpleasant memories, and fears are the most usual cause of insomnia. If your insomnia is stress-related, integrating yoga into your daily routine can help big. We are designed to fall asleep effortlessly. When, instead, we're holding on to the day's stresses and reaching out for tomorrow's too, there are a number of methods to encourage the body and mind to let go and slip restfully.

Do a few gentle stretches to relieve tension and help you relax before you are going to sleep. Happy baby pose is a good choice because it releases the low back and hips, leaving you feeling more relaxed. Another option is corpse pose that ends every yoga class, and it's a good way to end your day too. Lying in bed, focus on each part of your body and soften it before moving on. Tensing and then releasing each muscle group help tight muscles loosen, especially those in the neck and shoulders. Continue giving attention to each area of your body-the arms, the trunk, and the legs-until you reach your toes. Then spend a few minutes just breathing.

Another effective method for relaxation is Legs-up-the-Wall Pose. Sit facing a wall with your butt about
6 inches away from it. Lie back and extend your legs up the wall. If this is too intense stretch for your hamstrings, slide your butt farther away from the wall. If it's not enough, scoot closer. Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

So, all long, slow stretches near bedtime will release muscular tension and prepare you for sleep. Focus on those asanas that you personally find relaxing. Avoid intense exercises, as they may prove to be too invigorating at the end of the day. If you find your mind wandering during yoga poses, don't engage in your thoughts; instead, bring your attention back to your breath. This helps create a break from your active mind and allows you to relax for sleep.

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References:
https://www.healthline.com/health/meditation-for-sleep