Your browser does not support JavaScript!

Yoga for sleep

Yoga for sleep

Many individuals face problems in falling asleep. Insomnia is one of the most common causes of sleep disorder. Regularly practicing yoga for sleep helps to achieve good sleep and improves overall quality of life (1).

Yoga is a combination of various asanas (poses), breathing, and meditative exercises, which helps to form a perfect union between the mind and the body.

Yoga for sleep helps to improve the strength of the breathing/respiratory muscles allowing a better oxygen saturation and induces a better, less disturbed sleep. It helps to enhance the mood and reduces stress levels (1).

How Can Yoga Help to sleep?

One may not be able to get adequate sleep due to many reasons. It could be due to some chronic health issues or related to stress or anxiety. Adequate sleep is an essential requirement for the proper functioning of the human body.

By practicing various asanas and breathing techniques, one can relax their mind. Yoga for sleep works on achieving balanced feelings and higher energy levels.

It has a good effect on the brain and works on both the sympathetic nervous system and the hypothalamic-pituitary-adrenal axis. It causes an increase in the level of a brain chemical called GABA. The chemical has a very calming effect and helps to get relieved from stress, fear, and anxiety.

Performing regular yoga for sleep has shown that by performing various exercises, there are changes in different hormone levels (melatonin, growth hormone receptor, prolactin, and prostaglandins), which facilitate good sleep quality.

Yoga for sleep has shown to decrease levels of cortisol levels also, which helps by reducing stress and aids in getting a sounder sleep.

Benefits of performing Yoga before bedtime

• A right combination of stretching and regulating your breathing helps to achieve a nirvana state. It relaxes your mind and body.

• Improves and induces a better quality of sleep.

• Reduces stress, depression, or anxiety.

• It helps to calm down the mind.

• Helps to get relive from muscular and joint-related pain.

• It helps improve breathing and oxygen saturation levels. It may help in getting rid of snoring.

Yoga Poses for Sleep – Pranayama For Sleep

 

yoga for sleep

Standing forward Bend (Uttanasana)

Read More

cat pose yoga for sleep

Cat Pose (Bitilasana)

Read More

lizard pose best yoga for sleep

Lizard Pose (Utthan Pristhasana)

Read More

legs-up-the-wall-yoga-pose

Legs up the wall (Viparita Karani)

Read More

yoga-bridge-pose-for-sex

Bridging (Setu Bandha Sarvangasana)

Read More

happy baby pranayama for sleep

Happy Baby (Ananda Balasana)

Read More

child's pose pranayama for sleep

Child’s pose (Balasana)

Read More

corpse-pose

Corpse Pose (Savasana)

Read More

Few tips to aid you to sleep better

• Avoid performing kriyas like Bhastrika pranayama and Sudarshan in late evenings as they pump you with loads of energy and prevent you from sleeping.

• Try listening to soothing music.

• Avoid using cellphones while in bed.

• Lit a candle or essential oil lamp to calm yourself.

• Train in Nidra Yoga and meditation, they will help in relaxing you and achieving better sleep.

Mrs Mahima

Mrs. Mahima Raikwar

Diploma in Yoga teacher Training (Certified Trainer)
M.A. & B.ed

 

 

 

TOP HEALTH NEWS & RESEARCH

Breast cancer: One-dose radiotherapy ‘as effective as full course’

Breast cancer: One-dose radiotherapy ‘as effective as full course’

A single targeted dose of radiotherapy could be as effective at treating breast cancer as a full course, a long-term…

Coronavirus smell loss ‘different from cold and flu’

Coronavirus smell loss ‘different from cold and flu’

The loss of smell that can accompany coronavirus is unique and different from that experienced by someone with a bad…

Lancet Editor Spills the Beans

Lancet Editor Spills the Beans

Editors of The Lancet and the New England Journal of Medicine: Pharmaceutical Companies are so Financially Powerful They Pressure us…

Mother & Child

Guide to baby’s finger foods

Guide to baby’s finger foods

What are finger foods? Any solid food that can be eaten directly with hands rather than with utensils like a…

Parenting as a team

Parenting as a team

Raising your kid as a team Parenting is a rewarding feeling for both partners. However, along the way, it often…

Postpartum Period Symptoms and Complications

Postpartum Period Symptoms and Complications

What is the postpartum period? A postpartum period is the time interval during which a mother recovers after giving birth.…

Mind & Mental health

Generalized anxiety disorder (GAD)- Treatment

Generalized anxiety disorder (GAD)- Treatment

How generalized anxiety disorder (GAD) is treated? The treatment of generalized anxiety disorder is decided on the basis of severity…

Generalized anxiety disorder (GAD)- Diagnosis

Generalized anxiety disorder (GAD)- Diagnosis

How generalized anxiety disorder (GAD) is diagnosed? Before getting into the diagnosis details of GAD, learn about what is generalized…

Mindfulness: What is it and is it beneficial?

Mindfulness: What is it and is it beneficial?

Mindfulness – the practice of being present in the moment – has gained traction in the West over the last…