Treating Sleep Issues with Yoga
The brain can be an especially busy organ right before you go to sleep. We've all experienced it: you're stressed or overworked, and at the end of the day, all you want is to collapse into bed. But instead of drifting off, your mind races with thoughts of what happened today and what needs to be done tomorrow.
Yoga might be the solution you need. Yoga stimulates the nervous system and increases blood circulation to the brain, particularly the areas responsible for inducing sleep. This can help reduce insomnia and promote more regular sleep patterns. Additionally, yoga aids in detoxifying your mind and body, increasing oxygen intake, and regeneration of body cells. According to research, "For every minute you spend in yoga, your sleep requirement reduces by one minute."
Another study conducted in the USA found that "55% of people who performed yoga had better sleep, and 85% of people performing yoga experienced stress reduction."
Here are a few yoga tips and poses that promote sound sleep:
Breathing: Yoga incorporates a gentle breath known as the “ocean breath.” This involves slow and deliberate breathing in through your nose and out through your mouth.
Wide-Knee Child’s Pose: Sit back on your legs with your toes together and separate your knees and hips apart. Exhale while lowering your torso onto your thighs. Let your hands relax alongside your torso with your arms on the floor and palms facing up. This pose releases shoulder and back stress by separating your shoulder blades.
Legs Up the Wall: Find an empty wall and place your yoga mat perpendicular to it. Lie back on the floor and elevate your legs against the wall, allowing your arms to relax by your sides.
Corpse Pose (Final Resting Pose): Lie on the floor and relax all your limbs. Inhale while bringing your knees towards your chest. As you exhale, stretch your legs away from your torso and rest them back on the floor, keeping your hips apart and relaxed. Allow your legs and toes to turn out, and let your lower back relax with your palms facing up.
Any one of these poses, combined with slow ocean breathing, will help relax your body, release tension, and calm your mind. Focus on inhaling breath into every cell of your body and exhaling any bad energy or stress. Try one or more of these poses before bed tonight and experience better sleep.
