Insomnia is when you spend the nights overthinking and mornings oversleeping!
There is nothing more blissful than falling into a deep slumber after a long tiring day. But for some, sleep may not come that easily. Check out these 5 super simple yoga for sleep.
30% of the world’s population is complaining of sleep disruption. And the numbers are on the rise. If you are not catching up 6 – 7 hours of sleep every night, then count yourself in on the list of sleep-deprived people!
Blame the soaring stress or the damaging diet. The reckless routines or environmental elements. Digital addiction or mental confusion. Today youth are spending their nights wide awake.
Sleep deprivation is the major reason behind most chronic and deadly diseases. But surprisingly, the solution is simple. Ayurveda introduced yoga for sleep. These yoga poses calms the mind, relaxes the nerves and ensures sound sleep.
Most common causes of sleep disruption
- Indiscipline routines like sleeping till late in the morning or sleeping in the afternoon.
- No physical activity.
- An unhealthy diet that might cause digestive issues at night.
- Stressful thoughts can keep the brain from shutting down.
- Dry mouth or frequent urination at night.
- Pregnancy or motherhood.
- The pressure of exams, assignments, deadlines or other professional commitment.
- Mental conflicts, depression, anxiety.
- Pain or other chronic problems
- Digital addiction.
Ill-effects of sleeplessness
Sleeplessness or insomnia is a common problem. But it is something of grave concern.
If you spend the night tossing and turning on the bed, the next morning you are sure to wake up tired, grumpy and depressed!
But the ill effects of insomnia are far more serious!
Studies revealed that insomniacs are prone to anxiety, diabetes, depression, and risk of heart failure.
It is known that stress is a major reason for sleeplessness. But it is also true that sleeplessness increases stress. Thus, forming a vicious cycle which breaks your body.
Some of the major ill-effects of sleep troubles are –
- Obesity
- High Blood Pressure
- Depressive Mood
- Weakened immunity
- High risk of diabetes
- Risk of heart diseases
- Low sex drive
- Early aging
- Early death
- Cancer
Apart from these, sleeplessness also affects one’s concentration and performance. Studies also revealed that people who are sleep deprived are more prone to accidents!
Treatment for Insomnia
There are multiple medicines that bring sound sleep, but they come with some scary side-effects.
That’s why people are now looking for effective and safer alternatives to restore sleep naturally.
Turning the pages of our Vedas has unveiled some simple and mind-blowing tips like –
- Drinking Haldi doodh before bed.
- Getting a foot massage.
- Pouring a few drops of camphor and coconut oil on the pillow.
- Smelling essential oils.
- Alternate nostril breathing.
But one of the most widely practiced cures for insomnia is Yoga.
Yoga for sleep
Yoga has many benefits.
But it works magic when it comes to sleep problems.
Yoga improves strength and flexibility. It lowers the stress levels. It calms the mind. Relieves tensions in the body. Relaxes the body.
Yoga for sleep are poses that prepare the body for sound sleep.
Yoga has emerged as an adjuvant therapy for cancer treatment. It improves sleep, enhances positive mood and helps in the process of healing.
People who perform yoga on a daily basis sleep for longer. They fall asleep faster. Don’t usually wake up in the middle of the night. Even if they do, they return to sleep more quickly.
This is particularly helpful for people suffering from insomnia and experiencing poor sleep due to age-related issues.
There are a few resting and inversion poses in yoga that is particularly helpful for combatting restlessness and i
Research quotes
According to a national survey, 55% of people who practiced yoga reported its benefits. 85% said yoga helped reduce stress.
Here are 5 super simple yoga for sleep.
1. Balasana – Child’s Pose
Balasana is a resting position that provides a sense of calm and stability. It is one of the best yoga poses for insomnia.
This pose mimics the child in a womb. It stretches the back, relaxes the muscles and calms the nervous system, thus inducing better sleep.
- Get down on the floor and sit on your knees.
- Bring your big toes together and sit on your heels.
- Separate your knees at hips width.
- Exhale and bring your torso down between the thighs.
- Lay your hands alongside your torso and keep your palms up.
- Keep your forehead on the ground, stretch your body and keep breathing.
- Hold the position for 30 seconds to one minute.
2. Viparita Karani – Legs Up the wall
This is another resting position that is incredibly relaxing. It releases fatigue and tiredness by stirring blood flow to the brain. It calms the mind, relieves headaches and induces better sleep.
- Lie on the ground on your back.
- Put your legs straight up against a wall.
- Make sure your body is in perfect L shape pose.
- Relax into the position.
- Hold it for 30 seconds and focus on your breathing.
3. Shavasana – Corpse Pose
Shavasana is a simple yoga pose that brings the entire body to rest. It is very beneficial in curing insomnia.
- Lie on the ground on your back.
- Put your legs straight, arms by sides and palms facing up.
- Breathe slowly. Focus on your inhales and exhales.
4. Uttanasana – Forward Bend
Uttanasana stretches the back and neck muscles. It helps stimulate the nervous system and increases blood supply. A relaxed spine and improved blood circulation help to get smooth sleep.
- Stand on your feet with a gap of hips width.
- Inhale deeply and exhale.
- Lean over your legs and feel your spine.
- Rest your hands on the floor.
- Elongate the spine and relax your neck and shoulders.
- Relax your neck tension and stretch your hamstrings, calves, and hips.
- Breathe in and out through your nose slowly and smoothly.
- Come up, roll up slowly to standing to avoid getting light-headed.
5. Pranayama
The simplest of all is Pranayama. Even if you don’t get the time and place to practice the rest of the poses, you can practice pranayama anywhere anytime.
Pranayama is simple breathing exercises that calm the body, relieve stress and anxiety, and induces better sleep.
Takeaway: Yoga for Sleep
The popularity of yoga is increasing by the day. It is super effective and easy to incorporate into our routines.
However, it is very crucial to practice the poses correctly. Any mistake in the stretching poses might result in injury. Hence, it is advised to learn the poses correctly from a yoga expert if you are not confident about the poses!