Hello readers, today in this blog we are going to discuss yoga for better sleep.
The word Yoga is derived from the Sanskrit word ‘Yug’, which means to unite.
It’s a way to bring harmony between body, mind, and spirit.
It helps to improve the flexibility and strength of our body, along with maintaining posture and mental health.
Importantly, yoga also plays a major role in treating stress and insomnia as it relaxes the body and calms the mind.
Yes, you heard that right.
Many people even perform yoga for better sleep.
Yoga For Better Sleep
Nowadays changing lifestyles, anxiety, tension, and no physical activity have made it difficult to have a sound sleep.
As a result, people face several health issues such as high blood pressure, diabetes, loss of memory, depression, and mood swings.
However, by making yoga a regular habit, one can manage the symptoms of insomnia or sleeplessness and can lead a healthy life.
According to a National survey, 55% of the people who regularly practice yoga found that it helped them to get better sleep, while 85% of the people said that Yoga helped them to reduce stress.
So, does yoga improve sleep?
Hell yes!
Having said that, let’s have a look at several asanas of yoga for better sleep.
Here are a few asanas/yoga poses for better sleep:
#1. Balasana
● Sit on your heels, keep your knees together, and
inhale
● Slowly extend your hands & bend your head
forward to touch the ground
● Exhale and keep your arms straight (parallel to
your body) and stay in that pose for 45 seconds.
● Repeat the above steps 5 times
#2. Uttanasana
● Stand on your feet. Inhale deeply.
● Exhale and extend your upper body forward and over your legs to extend your spine.
● Keep your chest and stomach in front of your thighs.
● Slowly breathe in and breathe out through your nose.
● Beginners can bend their knees in order to touch their bent head
● Gently shake your head up and down to relax your neck muscles.
● Hold this position for 20-30 seconds
● Repeat the above steps 5 times
#3. Ardha Uttanasana
● Stand straight near a wall.
● Press your palms against the wall.
● Step back with your feet hip-width apart and lower your body until you come into a flat back position so that your upper body is perpendicular to the floor.
● Use your palms to press the wall away from you to extend your back.
● Keep your ears perpendicular to your arms.
● Adjust your distance from the wall and make sure that your body is at perpendicular (L shape)
● Breathe deeply and continue to press the wall away from you with your palms.
● Repeat the above steps 5 times
#4. Supta Baddha Konasana
● Lie down on the floor/mat
● Bend your knees & place your feet on the floor.
● Join your feet together and allow your knees to touch the ground.
● Relax your arms on the floor the palms should face the ceiling.
● Do not press down the knees to create additional pressure.
● A gentle stretch in your hips should be felt
● Repeat the above steps 5 times
#5. Viparita Karani
● Place your mat perpendicular to a wall.
● Lie down in a relaxed position and gently raise your legs straight up the wall
● Keep your hands below your hips to support your back (keeping your elbow on the floor)
● Hold on to the position for some time, inhale, and exhale deeply
● Repeat the above steps 5 times
#6. Savasana
● Lie straight on the mat with your arms placed at your sides
● Make sure your soldier touches the ground and your spine should be straight
● Inhale and exhale deeply
● Widen your legs, slowly close your eyes and start concentrating on your breath
● Expand your chest while inhaling and contract while exhaling
● Think that your body is completely relaxed, and is free from all the worries.
● Exhale all your tension, stress, and frustration, and feel that your mind is at peace
● Take a deep breath and slowly open your eyes.
People of all ages can perform this yoga for better sleep. Furthermore, people who wonder if is yoga healthy during pregnancy should know that pregnant women who suffer from bad quality of sleep can benefit from yoga as well.
Apart from that pregnant women and children with Autism spectrum disorder can also get help in their sleep disorders.
Moreover, apart from the above asanas, there are certain other things to better your sleep.
Tips Other than Yoga For Better Sleep
Certain tips to get a sound sleep are:
1. Practicing meditation before sleep
2. Eating dinner at least 2 hours before sleeping
3. Not watching any horror or suspense movies half an hour before sleep.
4. Keeping the room’s light dim
5. Fixing a time to get into the bed
6. Not taking caffeine/alcohol at least 2 hours before sleep
7. Including physical activity in daily routine.
When we sleep, our body repairs.
Hence, it becomes important to have at least 6-8 hours of sleep.
And for that, you can try these yoga poses along with other tips.
Sum Up
If you are unable to relax or get a peaceful sleep, yoga might help.
Regular yoga practice can aid insomnia, abnormal sleeping habits, and other health issues as well.
It helps develop your mind and body and is a great substitute for medicine.
