10 Poses to Help You Sleep Better (Yoga for Insomnia)
ow many times have you found yourself in the bed struggling to get a good night sleep in the night? Your friends and relatives always tell you to keep your smartphone out of your room and so many other suggestions to get a good sleep, but unfortunately, nothing comes to your rescue. If that’s the case, then you are an Insomniac!
Research and studies have shown that people suffering from Insomnia are more prone to stress, depression, diabetes and heart failures. You will feel confused and unwell all the time and it’s more likely that you will age faster as compared to others. When we sleep in the night, our body repairs itself from the day long stress and tiredness on the cellular level. So, six to eight hours of sleep in the night is mandatory for everyone.
Causes of Insomnia
Insomnia is a sleeping disorder happens when you find it difficult to fall asleep in the night. This disorder comes along with other symptoms like stress, decline in performance, anxiety and depression.
There are two kinds of Insomnia:
- Primary Insomnia- Happens by itself and it’s not a symptom of bigger problems.
- Secondary Insomnia- It comes with an indication of serious symptoms like depression, arthritis, cancer, asthma, etc.
Acute Insomnia happens when you are suffering from stress or depression, but lasts for few days. The main causes of Insomnia are as follows.
- Stress and tension in personal and professional life.
- Medications such as those for asthma, cold, and allergies
- Sleep disorders like breathing related ailments
- Overactive thyroid gland, menopause and chronic arthritis
- Health issues that cause breathing problems like asthma
- Excessive consumption of tobacco, caffeine, alcohol, etc.
People suffering from Insomnia have the following symptoms.
- Wake up during midnight and find it difficult to go back to sleep.
- Wake up too early in the morning and feel tired and stressed.
- Decline in performance
- Difficult to falling sleep
However, Insomnia can be cured with the regular practice of Yoga poses and Pranayama, thanks to our ancient yogis. When you practice yoga, the stress level in your body gets decreased and you find calmness which helps to improve your sleep quality. Let’s practice 10 best yoga poses and Pranayama which help to cure Insomnia and improves sleep quality. You only need a Yoga matand lots of willing power.
- Viparita Karani (Leg Up the Wall Pose)
The Legs Up the Wall Pose helps to improve the circulation of blood to every part of your body and thus cure health disorders. It calms the mind, nervous system, provides better relaxation and thus improves the quality of sleep. Know more about Viparita Karani
2. Baddha Konasana (Butterfly Pose)
A happy and easy pose which provides mental and physical equilibrium to your body if practised regularly. It improves blood circulation throughout your body, relieves stress, anxiety, depression and calms your mind. Know more about Baddha Konasana
3. Uttanasana (Standing Forward Bend Pose)
This asana rejuvenates your body and improves oxygen-rich blood flow to your brain since your head is below your heart when you enter fully into this pose. It relieves anxiety, stress, calms your mind and thus relieves from Insomnia disorder. Know more about Baddha Konasana
4. Cat-Cow Pose (Marjaryasana- Bitilasana)
This pose helps to bring flexibility to the spine, massages the digestive organs and improves digestion, helping you to sleep well in the night. It improves your blood circulation and relaxes your mind.
- Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Spread your fingertips on the top of your mat. Place your knees and shins hip-width apart. Centre your head in a neutral position and soften your gaze downward.
- First, move into Cow Pose- Inhale and drop your belly towards the mat. Lift your chin and chest, and look up toward the ceiling.
- Extend your shoulder blades and keep your shoulders away from your ears.
- Then, move into Cat Pose- Exhale and bring your belly to your spine and round your back toward the ceiling.
- Release the crown of your head toward the floor, but don’t force your chin to your chest.
- Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
- Repeat this for 10–15 times, and then rest by sitting back on your heels.
5. Balasana (Child’s Pose)
This posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety. This pose promotes blood circulation throughout your body and improves sleep quality. Know more about Balasana
6. Savasana (Corpse Pose)
The Corpse Pose is a must after every yoga session, as it helps to improve your concentration, energy level and releases stress, anxiety and tiredness. It also relaxes your whole-body muscles, calms your mind and improves mental health. You can also try Yoga Nidra to improve your sleep quality. Know more about Savasana
7. Halasana (Plough Pose)
An inverted back-stretching pose which provides your entire back with a good stretch and brings flexibility and strength to your back muscles. It reduces stress, depression, and calms the nervous system. Know more about Halasana
8. Sarvangasana (Shoulderstand Pose)
An intermediate yoga pose which helps in improving blood circulation and flow of oxygen to upper body and brain. Strengthens the arms and shoulders and gives your spine a good stretch. It helps to relieve stress, depression and calms your brain. Know more about Sarvangasana
9. Sirsasana (Headstand Pose)
This inverted position of headstand flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin. Since the adrenal glands are flushed and detoxified, you create positive thoughts. Depression, stress, and anxiety will reduce as you get upside down and smile will come to your face. Know more about Sirsasana
10. Pranayama (Breathing Practice)
The regular practice of Pranayama also helps in the treatment of Insomnia. Pranayama helps to stimulate the nervous system, releases the stress and anxiety and cures insomnia. Studies have shown that Anulom Vilom Pranayama helps to better the quality of sleep.
It could be depressing as well as frustrating not to be able to sleep after the day long hard work and daily chaos. But, if you will take more stress for not getting a good night sleep, then your stress level will get increased. Now, it’s the time to stop worrying and keep breathing. The regular practice of Yoga and Pranayama would help you to remain calm and cure Insomnia disorder. Be happy and concentrate on breathing to relax your body and calm your brain.
Tips to improve your sleep quality
- Go for walk after the dinner to get a good sleep in the night.
- Don’t consume sleeping pills as it will make you addicted and opens the road for other health problems.
- Pray and go to sleep with a happy and relaxed mind.
- If you had a quarrel with your partner or loved one, make sure you sort it out before you go to sleep.
- Try to complete your dinner by 8.30 p.m. to keep a gap of at least two hours between your last meal and sleep.
- Create your sleep routine. Don’t sleep anytime during the day as it disrupts the biological clock.
- Avoid doing Bhastrika Pranayama and Sudarshan Kriya in late evenings. These activities can fill you with a lot of energy and prevent you from falling asleep.
- Avoid watching a horror movie at late night, it can swing your mind and affect your sleep.
- Listen to soft instrumental music, such as chanting before going to sleep.
- Sleep in the afternoon for about half an hour and at night for a minimum of six to eight hours is advisable.
- Practice meditation or Yoga Nidra before going to sleep.
If you have any recent or current medical concerns, discuss with your doctor before practicing yoga poses.
