It's no secret that yoga's stress-reducing, calming benefits can help even the wost-case insomniacs get some rest. But there are a lot of factors that can contribute to insomnia. Even the way you position your body while you're sleeping can affect the quality and duration of your sleep. For example, sleeping on your side helps keep the spine aligned and reduces snoring.
Get into bed and lie on one side. Put a pillow between your knees and another under your head for support. Your head pillow should be just high enough to prevent your neck from bending up or down; your whole spine should be straight when viewed from the side. Draw your bottom elbow and shoulder forward far enough so you do not lie directly on your arm. Optionally, place a third pillow in front of you and support one or both hands on it.