{
{

Yoga Poses for Sleep Disorders-Effective Solution to Sleep

Jul 18, 2019

Getting quality sleep each night is one of the keys to maintaining good health and for overall wellbeing. It plays an important role in rejuvenating a person’s body, repairing damaged cells and tissues and conditioning the mind for daily challenges. Without enough rest, which is a result of sleep disorders, a person’s body becomes more susceptible to diseases. If a person is sleep-deprived, his/her ability to perform tasks throughout the day also declines and this brings about further complications in his/her life.

How many hours of sleep are required each night?
In general, it has always been said that a person needs 8 hours of sleep every night. However, this is actually just an average. In truth, every person has a different requirement when it comes to the hours of sleep he needs per night. Some need more while others need less. Moreover, a person’s sleep requirement may change over the years as he grows older.
Sleep disorders.
There are many types of sleep disorders that millions of people around the world are experiencing today. Here are some of them.

  • Sleep Apnea
  • Insomnia
  • Sleep Walking
  • Narcolepsy
  • Restless Leg Syndrome
  • Bruxism

There may be a lot of different types of sleeping disorders but they do have one thing in common and that is simply sleep-deprivation.

Stress
Among the several causes of sleep deprivation, one of the most common is stress. Stress is a part of your life that you simply could not avoid. Certain amounts of stress can be beneficial, but overwhelming levels are detrimental to your health. Without an effective solution to stress, you would not only suffer from sleep deprivation but also countless negative effects into your mind and body.

Yoga and Sleep Deprivation
Since stress is one of the most common causes of sleep disorders, effective stress reduction can bring about a more quality nighttime rest for you; and, this can be attained through yoga. Among the several ways of fighting stress, Yoga is simply one of the best.

Here are some of the benefits of Yoga for sleep disorders

  1. It improves the quality of rest – Having the right amount of sleep is not enough to relieve yourself of a sleeping disorder. It is important that your sleep is of optimal quality as well; and, this is where Yoga comes in. By doing Yoga before going to bed, not only will it help you fall asleep, but it would also prevent you from waking up during the night. Moreover, if you do wake up in the middle of a good night's rest, the amount of time before you can sleep again is also reduced.
  2. Yoga helps in reviving the body – Through Yoga, you will be helping your body by improving its circulation of air with its different types of breathing exercises. In addition, Yoga also helps your body get rid of toxins stored in your organs and tissues, giving your body a lesser load to deal with when you are already sleeping. Thus, giving you a more refreshing feeling when you wake up the next day.
  3. Yoga calms your brain – If you have been suffering from insomnia (guided meditation for insomnia), you will notice that one of the things that keep you up all night is your overactive brain. Instead of relaxing and going to sleep, constantly thinking of certain things like the activities you need to go through the next day, your plans for the future, the problem that needs solving and so on can prevent you from sleeping. Yoga practice can calm your overactive brain. It relaxes the mind making it easier for you to fall asleep and sleep longer.
  4. Yoga addresses stress – As mentioned on top, stress is one of the leading factors of sleep deprivation. Thus getting rid of stress simply means helping you deal with sleep disorders. When you are stressed, it affects your digestion, immune system (yoga for immune system) and sleep. One of your body’s responses to stress is the releasing of certain hormones that prevent you from relaxing. Through Yoga, you will be able to get rid of all of these since it can relieve you of stress. It relaxes the body by countering effects of stress like higher blood pressure, a higher rate of respiration and higher heart rate.
  5. It can become a beneficial nightly routine – When you practice Yoga on a regular basis, such as doing it at night, it eventually becomes part of your nightly routine. People are all about routines and habits. Thus, when you make Yoga part of your daily ritual, you will enjoy its long term benefits.

Yoga Exercises to Get Rid of Sleep Disorders
There are many ways to practice Yoga. To target sleep disorders though, here are two of them that you can perform at home.
Alternating Nostril Breathing or Nadi Sodhana
Find a favorite spot in your bed and sit in a position that brings you comfort. Do this with your eyes closed and with an erect position. Using your right-hand thumb, cover your right nostril and exhale deeply. This is followed by inhaling through your left nostril and count to five before stopping. You should do this alternatively and take note to spend five seconds in between inhalations. Do as many sets as you comfortably can.
Ujjayi Breathing Exercises / Ujjayi Pranayama
You can perform this either lying down on your back or sitting in a comfortable position. Inhale through your nose and exhale through it as well, but this time you should make a hissing sound. Close your eyes while doing it so you can focus on the sound that you make and on the sensation that you can feel when the air passes through your throat. This is an exercise that should not take you more than a couple of minutes to perform.
Always remember that Yoga alone would not be able to help you deal with sleep disorders. You should also become more aware of the food that you eat prior to sleeping. Avoid energy drinks, coffee and such that can contribute to keeping you up all night. Through Yoga and discipline, you will eventually be rid of sleep deprivation and improve your health in the long run.
 

Related Articles



POPULAR ARITICLES

RELATED RETREAT

7 Days Full Moon Beach Trapeze Yoga and Bungee Fitness Retreat in Nerja, Spain

  • Available from June 01 to June 07, 2020
  • Instruction Language : English
  • Vegetarian friendly

From $ 990 6 7

5 Days Land to Connect Yoga and Meditation Retreat in Riviera Maya, Quintana Roo

  • Available from September 16 to September 20, 2020
  • Instruction Language : English
  • Vegetarian friendly

From $ 1907 4 5

7 Days Emotional Balance and Mind Training Retreat in Bali, Indonesia

  • Available all year round
  • Instruction Language : English
  • Vegetarian friendly

From $ 4926 6 7

8 Days Meditation and Yoga Retreat in Bali, Sukawati

  • Available from May 20 to May 27, 2021
  • Instruction Language : English
  • Vegetarian friendly

From $ 695 7 8

4 Day Kick Start To Wellness Yoga and Detox Retreat in Ubud, Bali

  • Available all year round
  • Instruction Language : English
  • Vegetarian friendly

From $ 895 3 4

23 Days 200 Hours Intensive Hatha and Ashtanga Yoga Teacher Training in Rishikesh,India

  • Available at multiple dates
  • Instruction Language : English
  • Vegetarian friendly

From $ 1350 22 23

31 Day 300-Hour Yoga Teacher Training with Emotional Body-work and Naturopathy in Rishikesh

  • Available at multiple dates
  • Instruction Language : English
  • Vegetarian friendly

From $ 1299 30 31

12 Days 100 Hours of Aerial and Yin Yoga Teacher Training in Rishikesh, India

  • Available all year round
  • Instruction Language : English
  • Vegetarian friendly

From $ 556 11 12