Yoga and yogic breathing can have a sedating effect on the body, which will help those suffering from insomnia. Researchers have found that a daily yoga practice broadly improved the quality and quantity of sleep for those with insomnia. Yoga poses for insomnia. Taking long, deep breaths in bed will help to calm the mind and body, which will help bring tranquility and a deeper sleep. The following poses done prior to going to bed will also help the body fall into a restful sleep.