Sleep problems -Defeat insomnia with yoga
Insomnia is a sleep disorder related to the quality, duration and efficiency of your sleep. Because of our stressful daily life, unfortunately, this is a widespread phenomenon with always more people suffering from transient or chronic insomnia. Sleep problems are well known to be a more female problem as women are biologically more predisposed than men. For different situations and condition such as menstruation, pregnancy, lactation, and menopause but it’s a problem that can show up easily at different moments of someone’s life.
However, some sporadic episode of insomnia can happen to anyone and this is not enough to diagnose a problem. But when insomnia becomes chronic, something is wrong and you have to start looking for it.
To simplify, we have identified three macro-categories:
- Difficulty of falling asleep, that is, the time it takes for you to sleep when you actually sleep. This time can range from 30 minutes to 2/3 hours.
- Night Awakening: Every time you wide open your eyes overnight and move a lot of time waking up to fix the ceiling. There is no exact estimate of awakening.
- Not restful sleep: it’s your case if you wake up tired and exhausted, even if you slept uninterrupted all night.
If you are a sleepless person you will definitely be identified in one or more of these categories. Let’s remember that the first two can be present at the same time.
Initially it may be “just” annoying to sleep badly for a few nights but if you do not intervene, with the passing of time, insomnia becomes “chronic” and this is where the problems begin.
Insomnia defined as “chronic” generates many other issues such as:
- Mood swing;
- Reduction of attention and memory;
- Intolerance towards others;
- Difficulties in managing unforeseen situations
- Continuous headaches (for nothing to underestimate!)
These disturbances if they degenerate can lead to a chronic state of anxiety or depression in the subject, depends on the individual’s indole.
Yoga for Insomnia: a natural and effective remedy against sleep problems
Personally, we are convinced that even simple emotional states that are altered by certain circumstances can create this whole situation without any serious consequence. Many people prefer to take action by relieving the symptoms, maybe using drugs but if you talk about the main reasons and worries that are causing the problem, you will solve it and defeat insomnia for good!
Yoga, as we have always said, is a discipline that, if carried out consistently. In addition to bringing you great physical well-being. It has the characteristic of re-balancing your mind and soul. This means that during your day-to-day practice, you can get to the awareness of what’s “good for you” and what “hurts you”. Once these two flows are identified, your mind learns to separate them as a self-defense mechanism.
Stop negativities return to the surface
After doing this within you, the vision of life and everything that was before you that once seemed to be flushed and confused will be clearer and you will be ready to face it in a mindful and healthier way.
To make an example of a problem that you do not find a solution, a circumstance that has hurt you or someone who has offended you occupy a certain “space” in your mind impregnating it with negativity. During the night these negativities return to the surface preventing you to rest properly.
Well, yoga has the function of freeing you from these negativities, “cleansing” your mind and making it to sleep.
Below we recommend some good yoga relaxing positions to be practiced before going to bed that if done correctly committing to them. They are great to relax, to fight insomnia and to sleep like a baby!
Paschimottanasana (Seated Forward Bend)
Sit on your yoga mat with the legs joined, stretched forward
Breathe quietly as you – gently- put your hands on your knees
Focus on your spine
Inhale and stretch forward with your torso trying to go grab your feet with his hands
Breathe deeply and try to extend a little bit more at every expiration
Stay in position for 10 deep breaths or as long as you’re comfortable. When you feel too much tension release the posture and get back to natural breathing. Remember to relax as long as you can but respect and honor your body being gentle and without pushing too much.
Viparita Karani (Legs Upon The Wall)
Find a place near a wall and lie on the supine pad resting the back of the pelvis on a pillow.
Take some quiet breath and when you feel ready it raises your legs straight and helped by laying them on the wall.
Take your hands along the body with your palms facing the sky and breathe deeply trying to abandon you to the earth.
Stay in position for a few minutes.
In this way you will also benefit from the general relaxation of the muscles boosting blood circulation too.
Of course, in order to relax even more and get ready for a peaceful sleep. You should add some meditation to your night practice. It will be the perfect way to release the tensions you absorbed all day long. And you can have the right chance to save a little time for yourself. Your own special moment to shut the world out and listen to your soul and spirit in a nourishing and caring way. This is going to be a yummy cuddle to get ready for a restorative and peaceful sleep. Try it and you won’t regret it!
So, give yoga a good try for a better sleep and to defeat your insomnia once for good! This is the best way to make it in a natural healthy way. And, most of all, respecting every inch of your body and soul with a total body nourishing practice!