“Inhale, then exhale. Find your center. Relax and let go of all the negative energies around you.” This ancient meditation is also being used as one of the most effective sleep disorders treatment around the world today.
For most people who embraced Yoga as their everyday meditation routine, whether you’re a nocturnal being or naturally a night owl, Yoga will be able to help you get a balanced sleep without the difficulty of finding one.
Get Better Sleep through Yoga
Roughly 50 percent of adults struggle with insomnia every day. Even young adults and professionals experience sleep difficulty due to many reasons such as stress, depression, anxiety, medical condition, and/or other causes that trigger insomnia.
For many years, Yoga has been a great solution to those with sleeping disorder or insomnia. Not only does it balances your physical and mental state, but more importantly your emotional nature. Although this form of meditation technique cannot take care of the many medical and/or physical roots of this sleeping problem so consulting the experts is still highly advised.
Being relaxed and staying relaxed is one of the key elements in bringing back balance to your well-being, which would revive your mental, physical, and emotional strength. The elements of Yoga balance the important hemispheres of the human brain along with the parasympathetic and sympathetic parts of the nervous system. It is believed that once the nervous system undergoes certain emotional concerns it becomes one of the key contributors to this sleeping disorder known as insomnia.
The Stages of Yoga
During the process of the Yoga exercise, even the unsettled emotional battles are being addressed. Conscious images and feelings that trigger pain, anxiety, distraction, and desperation arises. But through yoga and meditation, these haunts and feelings go. The painless surrender becomes much more. Once these issues no longer linger sleep easily finds its place, creating a serene and peaceful position to drift off into a deep sleep.
As you go through the different phases of the exercise, you will start with the basic session until your instructor elevates it to an over-all physical body awareness, advanced relaxation, breathing consciousness, emotional realization, deep meditation and reconnection to the world.
We can only position ourselves again into finding good sleep and beating insomnia once we find inner peace and calmness. In the event that our inner and outer-self has rekindled with the positive mindset and well-being, then insomnia along with its underlying factors will no longer interrupt our sleep and life in general.
Yoga Techniques for a Relaxing Sleep
Practicing Yoga clearly does not need any medication or pills. Just purely relaxation and surrendering all the negatives that may contribute as to why we are experiencing insomnia and other sleeping problems.
There are certain Yoga positions and techniques that will let you have a deeper sleep and wake up with a positive outlook and a recharged spirit. Let’s begin.
- Meditation. Before beginning with meditation, make sure that you are at your most comfortable position and pajamas. You can either turn off all the bedroom lights or you can light a wellness candle with a soothing and relaxing aroma. Turn off your TV and computer and play a soft calming music. Sitting in bed in a cross-legged position, lean slowly onto your headboard or piled up pillows, whichever makes you comfortable in that seated position. Gently close your eyes, feel the calmness of the room as you rest your hands on top of your thighs. Stick to your position and just allow yourself to breathe in for a couple of minutes. At that moment, all you have to do it just breathe.
- The Forward Bend. This improves the circulation of the blood, regenerates the nervous system, strengthens the back muscles, and spine. This position the common starting Yoga pose that prepares your system to welcome sleep.
- The Kitty Stretch. This also strengthens your spine and improves your digestive system. This position sets your mind to relax and let go of all the negative thoughts throughout the day.
- The Child Position. One of the relaxing Yoga stretch which calms the nervous system as preparation for a peaceful and deep sleep.
- The Butterfly Stretch. If you’ve been through hours of sitting, standing or walking, this pose is perfect to ease the tiredness in your muscles. This will provide a good stretch for your knees and inner thighs.
- The Legs-up-your-wall Position. While lying in your most comfortable position, making sure that your back is straight, raise up one leg followed by the other allowing both legs to rest on the wall. Spread your hands to your sides with your palms facing the ceiling. Gently close your eyes, relax and just breathe deeply. You can stay in the position for as long as you can and then gently disconnect. Put your legs down and gently lift yourself back to your meditating position.
There many more Yoga positions that provide great benefits to the human mind and body. If you wanted to try Yoga to improve your sleep, consult with the trusted insomnia doctors MD for you to be properly guided on how you can start with doing Yoga exercises.