3 Hand Mudras to Reduce Bedtime Anxiety

Just last night, I found myself struggling to fall asleep. My mind was racing, anxiety was creeping in, and I realized I was holding my breath. It’s easy to spiral into negative thoughts in these moments, and I could feel my emotions deep in my body. But instead of letting anxiety take over, I paused, took a few deep breaths, and focused on a positive affirmation.

Along with this, I turned to a practice that’s become my go-to in times like these: hand mudras.

Bedtime anxiety can look very different for each one of us. Some of my yoga therapy clients go to bed around 8 p.m. to avoid not feeling rested in the morning or to avoid waking up at 3 a.m. and not being able to fall back to sleep. Others procrastinate, sticking to their night routine and watching a TV series until they feel exhausted. Your bedtime anxiety may be mild at the start, but it can become more severe over time if you don't pay attention.

Anxiety usually occurs when we get ahead of ourselves and live in the future. The simple yet powerful hand gestures below are rooted in over 5,000 years of Vedic wisdom. They will help ground your energy and soothe your mind, making it easier to drift off to sleep peacefully.

Ready to beat anxiety and finally get a good night’s sleep? Let’s begin.

Hakini Mudra

Hakini mudra is one of my favorite hand gestures to use at any time, especially if I’m feeling anxious or overwhelmed before bed. I usually practice my meditation and yoga stretches before bed, then sit in my bed with the lights off with my hands in this position if I wake up in the middle of the night feeling anxious. I recommend that my clients use this mudra as well, and they often see great results.

Because you use all your fingers in this mudra, it gives you a sense of integration and supports balancing all the chakras. Most clients with kids practice this mudra for a few breaths before bedtime storytime; others use it before a work meeting.

How to practice it:

1. Stand, sit, or lay in a comfortable position.

2. Take a few breaths and relax your shoulders, neck, and jaw.

3. Place your hands in front of your solar plexus, with the tips of your fingers touching each other, making a circular form (like the photo below).

4. Take 3-5 breaths in this position, or rest here for as long as it feels comfortable.

Mantra inspiration for this mudra:

• I am calm and grounded.

• Anxiety is my friend.

• I trust the process.

• This, too, shall pass.

• I’m sleepy and blessed.

Padma Mudra

Padma mudra is the gesture of the lotus flower, representing the power of the lotus to bloom despite growing in muddy and chaotic grounds.

Padma mudra supports the heart chakra, making this the perfect mudra for reducing bedtime anxiety. It reminds you of the unconditional love around you and your inner strength to overcome life's difficulties.

Breathe and remind yourself of all the love around you. Despite any chaos in your life, many people are supporting you. Inhale love, future possibilities, and optimism, and exhale anxious thoughts.

How to practice it:

1. Stand, sit, or lay in a comfortable position.

2. Take a few breaths and relax your shoulders, neck, and jaw.

3. Place the base of your hands together and open your fingers wide.

4. Gently touch the sides of your little fingers and thumbs together.

5. Take 3-5 breaths in this position, or rest here for as long as it feels comfortable.

Mantra inspiration for this mudra:

• I am loved and well.

• Everything falls into place with love and enthusiasm.

• I attract beautiful things into my life.

• I sleep like a queen/king.

• I am grounded and loved.

Jala Mudra

I usually recommend jala mudra for clients who wake up multiple times at night to pee since it supports the second chakra and is the gesture of fluidity of water. My clients have reported the peaceful and calming effects this one can have, which is the main reason I’ve included it in this list.

Finding ease when you notice anxiety kicking in and strengthening your resilience is crucial to reducing anxiety levels before bed and during difficult periods of life. This mudra is the perfect element to include in your evening routine and wellness practice.

How to practice it:

1. Stand, sit, or lay in a comfortable position.

2. Take a few breaths and relax your shoulders, neck, and jaw.

3. Place your palms facing up and gently touch the tips of your ring finger and thumb together. See the photo below.

4. Take 3-5 breaths in this position, or rest here for as long as it feels comfortable.

Mantra inspiration for this mudra:

• I flow with ease and peace.

• I release anxious thoughts with love.

• I trust my divine timing.

• I am present and calm.

• I got this!

Other Useful Tips for Mudras for Bedtime Anxiety

Practice them often. As powerful as these mudras are, you must practice them frequently so your body and brain can associate them as positive tools and be more comfortable using them when struggling to fall asleep or experiencing bedtime anxiety.

Sit in your bed. When experiencing bedtime anxiety, most people recommend getting out of bed to avoid associating your bed with insomnia or anxiety. However, I have found that it is helpful to sit in bed instead of going to another room. It helps reduce the anxiety and expectations your brain creates when lying down (that you’re supposed to be asleep), and you can easily practice one of the above mudras to relax, rest, and fall asleep.

Listen to your body. Anxiety communicates what you are worried about in the future and don’t have control over. Pay attention to what your body is trying to tell you, and focus on what you can control in the present moment. I like to repeat phrases to myself like, “Not right now; let’s take care of it in the morning.” It helps me acknowledge what’s going on and pay attention to it so I can then set it aside and rest easy.

Clear your schedule. If possible, clear your morning to reduce any “what if I don’t wake up on time” anxiety before bed. And create a healthy morning routine that fits your lifestyle.

Upgrade your evening routine. Create a routine that gives you joy and that you’re looking forward to. Envision it like a relaxing retreat you get to attend every evening. You can include calm music, a hot tea, or perhaps a prayer book. Avoid stimulating activities.

These mudras are just a few of the many tools I use in my sleep program to help my clients reduce bedtime anxiety, replenish their energy, and avoid burnout by maximizing sleep. I like them because they are simple to use and very powerful.

Give them a try and add the ones that resonate with you to your sleep toolbox.

Learn how to use mudras for energy, relaxation, and focus.