Yoga for Sleep

With every decision we take, our bodies and health are affected. Some decisions, although not huge, have an incredible impact. It could be positive and negative. Taking the simple decision of drinking more water per day, for example, has infinite advantages. Even if it sounds easy, your body will be thankful. Sleep is a vital tool for survival, but sometimes that’s unattainable. Nightmares plague us, insomnia tries to disturb our night and restlessness awaits us. Thus, yoga must be included in our routine to help the body and mind.

“Yoga means addition – addition of energy, strength, and beauty to body, mind, and soul.”  ―Amit Ray

 

Why do we get restless?

  • Insomnia:

ResMed Australia defines insomnia as the inability to fall asleep or stay asleep. The person also does not feel refreshed at all when morning comes. This could be chronic where insomnia is prolonged and the effects are severe. 

In a study done by the Journal of Clinical Sleep Medicine, one in seven adults was reported to have chronic insomnia. This long-term struggle can go untreated for a long time, making it sometimes a daily occurrence. 

  • Restless Sleep:

Even if we do get to sleep, sometimes that is a restless sleep as well. The Sleep Foundation claims that people who toss and turn and can’t seem to fall into a deep sleep will wake up not feeling refreshed, no matter how long they sleep for. 

Princeton University explored how the pursuit of happiness and constant worry is a source of restlessness. People try their hardest to reach for something that might not be immediately achievable and thus lose hope.

Add to that, both insomnia and restless sleep can be caused by depression, stress, anxiety, panic attacks, and even trauma.

 

How can yoga Nidra for sleep help?

The Art of Living explained that our bodies need at least 6 to 8 hours of sleep daily. Not getting enough sleep is a sign of fast aging. Yoga helps in de-stressing and rendering the mind as calm as it should be.

Moreover, yoga brings forward a multitude of advantages that feed positivity to who we are. The New York Times shed light on how stretching and meditative movement like yoga are the keys to good quality sleep. Both the amount and quality will improve with yoga. This exercise reduces the time needed to fall asleep as well as the time awake at night. Excessive sports are to be avoided before bed, but yoga is crucial.

In fact, both, the National Center for Complementary and Integrative Health and the National Center for Biotechnology Information shared studies on the relation between yoga and sleep. 94% of Americans, who practice yoga, do it for wellness reasons. 85% of yoga users reported reduced stress, and over 55% reported improved sleep.

 

Best Yoga poses for sleep better

Harvard Health ranks seven yoga poses to do right before bedtime. Staying in those poses for 3 to 5 minutes is enough. They are:

  1. Balasana: Known as Wide-Knee Child’s Pose. The chest is to the knees while the head is facing the ground
  2. Uttanasana: Standing forward bend. This pose is about standing straight and then slowly bending the torso until it’s facing the knees
  3. Ardha Uttanasana: Standing half-forward bend. Keeping your knees straight, bend halfway
  4. Supta Baddha Konasana: Reclining bound angle. The key to this pose is touching the soles of your feet together and laying down on your back
  5. Viparita Karani: Legs up the wall while laying down on your back
  6. Savasana: Corpse pose. Laying down on your back and stretching your legs out
  7. Leg on a Chair: Instead of using a wall, this pose uses a chair to lift up the legs

Add to that, Hopkins Medicine advises choosing the right style of yoga, set the scene for sleep, and focus on your breathing. Having a professional aid you out is a key element to this adventure.

Our Yoga retreat program is tailored according to your needs. We aim to help you with your mental and physical problems as well as make sure you are getting the needed amount of sleep. Coupled with a structured nutritional and medical schedule, your body will be incredibly thankful for the break you’re giving it. The benefits of intensive yoga are endless; you just have to take the first step.

At THE BALANCE Luxury Rehab Center, we provide you with the calmness you need in order to give your body all it needs. Sleep is always tricky when we’re plagued with stress or everyday problems. Our team is ready to get to the roots of the problem and aid you until you can rest well. In our health retreat, you’ll find a prescription for life, through a holistic and person-centered treatment method.