Due to modern lifestyle insomnia has become a “natural” part of our life. Too much physical and emotional stress, as well as intrusive thoughts – all contribute to preventing you from falling asleep easier. The difficulty to fall asleep gradually turns into a “habit” and here you have insomnia.
Why Insomnia Is So Bad?
In simple words, insomnia just doesn’t allow your body to restore itself during the sleep. It won’t be able it heal itself properly, neither restore the necessary energy; the nervous system will become weaker, and the body will be more vulnerable to diseases, not to mention getting older faster. Your mood will be mainly bad as well. Only if your sleep is sound then you can live healthy and happily, since this is the way Nature helps us to “recharge” ourselves.
Yoga Therapy for Overcoming Insomnia: General Recommendations
- Never eat after 7 pm.
- Take a warm bath before going to bed.
- Drink a cup of warm tea made of herbs endowed with a calming effect; or you can have a glass of hot milk (but not too hot).
- Take a stroll in the evening in fresh air for half an hour (do it every day).
Benefits of yoga for insomnia
The benefits of yoga practice for insomnia are based on the balancing effect of yoga poses on the body and mind. Through the gentle stretches and mild and controlled muscle tension Yoga helps to relieve stress and massage internal organs, stimulating their functioning. So doing yoga regularly you can heal yourself, and protect from stress and cope with insomnia.
Yoga Poses for Insomnia and Relaxation
Here are three simple exercises to make your sleep better.
1. Lie on your back; bend your knees so that your feet are apart at a shoulder width. Begin to slowly raise the abdomen, and then pelvis and back up until your chest touches the chin (your head and neck are on the floor and relaxed). The back should be raised gradually – one spinal bone at a time. At the top position you need to have 7-10 full breaths, and then slowly return to the starting position. Repeat the whole exercise 3-4 times, but without too much tension.
2. Sit down on the floor with crossed legs (you can take a meditative yoga pose if you can). Now slowly begin to rotate your upper body and head in the left direction. The right palm should be near the left buttock, and the left hand should be placed over the right thigh. Relax fully and take a deep breath. While inhaling, try to stretch your spine upwards. After that exhale, rotating your spine to the left even more, but without the unnecessary strain. Repeat three times, returning to the starting position, and twisting your spine to the left; then do the same to the right side. This simple yoga exercise helps to remove strain in the spine and back muscles.
3. Lie on your back, and place a cushion under your neck. Close your eyes and relax completely. Place your right palm over the left one, and put them on the lower abdomen, then under the navel, in the solar plexus, in the center of the chest, and then on the neck at the chin. You need to keep your hands on one place for as long as you manage to take 10 full breaths. Hold your breath after inhale for 3-5 seconds, then exhale. Another point is to change your hands when changing locations, in the beginning the right hand is on top, then, when you move to the next location – the left hand is on top, and so on.
This exercise helps calm down the mind and give our body lightness. After it you will feel yourself peaceful and relaxed, so falling asleep will be no issue for you.
Do these yoga poses to help insomnia, and enjoy their benefits in a form of a much better sleep and happier and healthier life.
I am not great at yoga but these yoga poses is something I would try. I sometimes experience insomnia and I would see if these yoga poses would help me.
Thanks for the comment, Javier,
I do hope they’ll help you.