03 May Insomnia and Yoga
Insomnia Cure & Yoga
Wake up in the morning saucer-eyed? Having trouble falling asleep? Tossing and turning in bed? Feeling exhausted when you wake up? Insomnia is more common then you think. You are not alone we have all gone through the phase at some point in time. Various findings suggest an estimated 150 million suffer from sleeplessness in developing countries.
What is Insomnia?
Inability to fall asleep even when you have the chance is known as insomnia.
Common symptoms of insomnia
- Low energy
- Low concentration
- Mood swings
- Systematic decline in performance of everyday tasks
- Compromised immune system and memory
No two ways about it getting 6 to 8 hours of restful sleep is vital for your well-being on all levels physical, emotional and spiritual. But what can an individual do if he/she can’t fall asleep easily and finds himself/herself awake in the night and lying in bed just watching hours tick by
Quick Yogic Tips on how to sleep and wake up
- Go to bed and wake up at the same time and even on weekends
- Make it’s a habit to do yoga exercises regularly
- Before dinner go for a walk
- After dinner go for a stroll (slow walk) atleast 100 steps
- Avoid big meals before bed
- Limit intake of caffeine, nicotine and alcohol (they are nerve stimulants and will keep you awake)
- Dip your legs in luke warm water before sleeping
- Scrub soles of your feet well
- Culprit is the mind, lessen your thoughts and try to remember pleasant events of the day before you go off to bed
Some effective Pranayamas that help to curtail insomnia can be easily done before you go to bed.
Deep slow, rhythmic, and non-jerky breathing will help to relax the body, calm the mind and helps to slow down the heart rate.
Ensure you have switched off your phone and the lights and then practice any one of these pranayamas. You can do any of these breathing exercises easily from the comfort of your own bed for few minutes before you go to bed.
Calm the nerves- Chandra Bhedana Pranayama
Method: Summer time mean temperature is hot outside and chances are bright that we are likely to lose our temper, get easily irritate and impatient. That’s where Chandra Bhedana Pranayam helps. Sleep on your right side this helps to open up the left nostril breathing. You start by inhaling from the left nostril and exhaling from the right nostril. Keep the inhale and exhale count same. Stay focused on your breath. Repeat 5 rounds.
Benefits: This breathing technique cleanses the nadis (internal energy channels) and has a cooling effect on the nervous system. Mind cooling yoga exercise!
Yogendra Pranayama – IV or Abdominal Breathing
Method: Lie supine. Bend both knees, keeping feet close to buttocks. Place one hand on the abdomen. Inhale moving abdomen upwards. Exhale moving abdomen downwards. Keep inhalation/exhalation equal; start with three seconds, maximum eight. Maximum 10 rounds.
Benefits: Breathing becomes long, deep, steady and continuous, diaphragm is activated and freed, and lung utilization becomes fuller. Abdominal organs are relaxed and revitalized. Balance is restored at emotional and mental levels. Get all the detail watch the video
Brahmari Pranayama— Humming Bee Breathe
Method: Brahmari is a Sanskrit word meaning “bee” In this pranayama the sound made is like that of a bee while exhaling, hence the name. It is naturally calming pranayama and will help to cure sleeplessness. Take slow, smooth and long inhalation through the nose and while exhalation of the air you have to create a humming sound from the throat. The inhalation and exhalation should be equal, non-jerky and slow. While you inhale close your eyes and breathe through the nose and when you exhale, close off the ears with your index fingers and keep the eyes closed and make a humming sound as loud as possible. Repeat 10 rounds.
Benefits: This will completely soothe the mind and the nervous system. This pranayama helps to activate the parasympathetic nervous system. You will experience a very relaxing effect on the body and mind and you won’t feel the need to lie awake counting sheep all night. This is good technique to try out when you feel a little anxious or tensed. Try Today!
Pran=Bio Energy & Ayama=Control of breath. It’s that simple so don’t reach of the tablet just breathe good, feel better and sleep the best…forget the rest. Sweet dreamz! Check out our latest offering one day respiratory camp click here for details