Yoga For Restful Sleep

Chaitanya Ramalingegowda Jun 20, 2019

Yoga is the art of balancing the physical, mental and spiritual realms. It is a wholesome science that caters to the creation of spiritual discipline, dispelling negativity, developing tolerance and cultivating intellect. With the increase of lifestyle diseases and stress disorders in everyday living, it becomes necessary to focus on simple yet necessary practices to help restore the balance between the physical, mental and spiritual aspects. According to The Great Indian Sleep Scorecard 2019, 90% of Indians wake up at least 1-3 times at night. The problem is especially grave amongst millennials with 30% of them waking up with a feeling of tiredness and lethargy. These statistics call for the creation of a routine that prioritizes adequate and restful sleep. As a first step, it is recommended that the following yogasanas be practised in preparation for restful sleep and subsequently to ready oneself for the day to come.

Yoga poses to be practiced before sleep

1) Supta Baddha Konasana

Steps

Lie on a flat surface.
Bring the soles of your feet to touch one another and let the knees fall open. Make sure to pull the heel as close to the pelvis as comfortable.
Take even, deep breaths while making sure to relax your face. Close your eyes if need be.

Effects

This asana is known to relieve symptoms of menstruation, menopause by stimulating abdominal organs like the ovaries and prostate gland, bladder, and kidneys. It relaxes the back, stimulates the heart and improves general circulation.

2) Balasana / Sharnagat Mudra

Steps

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
Exhale and position your torso down between your thighs.
Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.

Effects

It helps in relieving back and neck pain when the head and torso are amply supported during this exercise. It relaxes the nervous system, calms the brain and helps relieve stress and fatigue.

Yoga poses to be practiced after waking up

1. Kapalbhati Pranayam

Steps

1. Sit in Vajrasana or Sukhasana (crossed leg); as long as your spine is straight.

2. Close the right nostril and exhale forcefully through the left. Repeat on the other side.

3. Then with both the nostrils open, exhale forcefully; while pulling in the stomach.

4. Practice 100 rounds.

For people with high blood pressure, it would be optimal to do 20 slow rounds.

Effects

This position cleanses the lungs and is a good practice for respiratory disorders. This exercise stimulates the digestive organs and tones the abdomen. Additionally, it activates the brain cells therefore improving memory and focus, energizing the mind and strengthens the nervous system. Lastly, it's a great position to purify the nadis and removes sensory distractions.

2) Tadasana

Steps

Stand on your feet.
Interlock your fingers and raise your hands as high as possible.
Slowly stand on tip-toe.
Stretch the entire spine and feel the stretch in your calves.
Remain in position for 15 seconds.

Effects

This position stretches the torso and the calves, elongating the spine in the process. When practiced daily, it helps improve posture and refreshes the body and mind.

These yogasanas are key to relaxing one’s body, freeing one’s mind of stress and eventually bringing an aspect of discipline into one’s life. Yoga and sleep have for long been widely accepted as the two most important pillars of a healthy lifestyle. To enjoy restful sleep, it is necessary to adopt the right sleep posture such that pressure is distributed evenly through the body. The wrong sleep postures can lead to pain in the arms, knees, neck and hip regions. Adopting the fetal position during sleep is ideal as it enables the spine to assume it’s natural position. Additionally, it is necessary to adjust the levels of light and sound in the room to a maximum of 60 lux and 40 decibels respectively. Making these important changes to one’s lifestyle can aid in restful sleep and feeling refreshed for the new day and it’s expectations.