At one time, or another, all of us have experienced insomnia for many reasons. There are times when lack of sleep just cannot be helped, such as: the loss a loved one, going through a divorce, or losing your job. These are some of life serious situations, where we have to let time heal, and try not to fall apart in the process. Some of yoga natural solutions below can help some insomnia sufferers.
However, if you are continually staying awake over trivial matters, these solutions may help you to get a good nights sleep. Remember not every technique will work for everyone, so try what is easiest for you and make them fit into your lifestyle.
Do you have one or more problems, on your mind, that are troubling you at bedtime?
If so, write it down and leave it on the kitchen table where you sit in the morning.
This is a form of compartmentalization, where your subconscious mind works on a solution, and you and your conscious mind get some needed rest. You will be surprised what happens the following morning. The problem is much less important, or your subconscious has found the solution.
This technique is so powerful that many successful people use it, even when they don’t really have a problem. This keeps you organized, on a daily basis, and you will get more achieved in life.
That leads into the next idea, which is establishing a daily routine. Your body has a natural cycle, and most of us ignore it.
Modern humans are more out of tune with their bodies than ever before, so we have to get back to basics and design a schedule for all tasks, including sleep.
You should exercise every day, but your exercise routine should end two hours before bedtime, at the latest. This allows your body and mind cool down time. If you can exercise earlier in the day, feel free to do so.
Exercise will give you extra energy during the day, and help you get a good nights sleep, when you need it. If you don’t exercise, don’t feel alone, but do take action. Gentle Yoga postures are a great way to start.
Relaxation And Meditation:
If you find the right Yoga teacher, you will learn controlled breathing (pranayama), stage-by-stage relaxation, and meditation. Each is a powerful technique for winding down before bedtime. You always practice controlled breathing with either, stage-by-stage relaxation, or meditation.
Some people practice stage-by-stage relaxation in bed and fall asleep in the process. This is not a bad thing, if your ultimate goal is to fall asleep.
Alcohol And Caffeine:
Now lets look at a few other ideas, such as alcohol and hidden caffeine. Alcohol has a way of getting you to sleep, but sleep is often interrupted during the night.
One suggestion, if you enjoy drinking. Have one small drink; preferably wine, with your meal.
Caffeine is in coffee, many teas, many sodas, and a variety of other drinks. Drink water later in the day, and give your body a rest from caffeine.
Here are a few actions to take before bedtime. Eat very light, read a book about something peaceful, and take a shower or a bath. You don’t have to do everything, but one of the above-mentioned ideas will work for you.
Meditation Can Help:
Meditation is the most important practice for calming the mind. A calm mind can lead to a healthy, happy and successful life.
It can cure diseases and speed up healing processes. We describe the simple technique below called prana-Dharana. Prana in Sanskrit stands for the air that we breathe.
It is the most basic act of life which starts from birth and goes on till death. Generally, we are not aware of the breath till our attention is drawn close to it. Dharana means its awareness. Prana-Dharana means applying the mind to the flow of air when we breathe. The method is as described below.
Sit in a posture suitable for meditation. The common postures are Siddhasana, Padmasana and Swastikasana. If you cannot do this, just sit cross-legged. Your back should be straight and eyes closed.
Your knees should be placed well on the ground. Do not stoop your shoulders back. The whole body should be relaxed and the whole frame steady without exerting any pull or pressure on the thighs, feet, knees, spine or neck.
There should be no stretch on tension along the abdominal wall. Let the abdomen rise back and forth very smoothly and effortlessly with each breath.
Facial muscles should be relaxed and mouth closed with a small gap between the two jaws such that the upper and lower teeth do not exert pressure on each other.
Your tongue should touch the palate with tip touching the back of the upper front teeth. Ensure that the lips, tongue or the lower jaws do not move. Your eyeballs and eyelids should be steady and the muscles of the forehead relaxed.
Meditate In A Comfortable Posture:
Your entire posture should be comfortable, steady and relaxed. You should not feel strain on any part of the body. Now start developing the awareness of breathing.
The flow of air should be uniform, slow and smooth. Do not make any effort or exercise any control. Never hold breath. Do not utter any word or see any image. This will calm your mind and help you achieve peace.
Savasana Is Not Easy:
For many it is considered to be one of the easiest asanas, but that is not the case.
Even though it may look very simple and non-beneficial but it is the other way round. After doing all your yoga poses this is one of the most essential and important pose to complete your yoga practice with.
Time To Relax:
It is the asana which gives the opportunity to relax. Savasana means Corpse pose due to the look of the asana. As you lie down it makes you aware about your body and how each part of your body plays a very important role in your life.
As you go along meditating it relaxes each nerve of your body and improves your respiration which creates the areas for energy and vitality. It benefits mentally as well as physically, which helps in focusing your positive energy for a greater good. Mind and body should not waiver while doing this asana.
Full concentration is required and it may prove to be very handy in times when you need the most. A motionless mind and body helps you reach the level of optimum relaxation.
Listening to soothing voice or some chants may just help you reach that meditated level.
The respiratory and circulatory system is cleared and opens up to a more refreshing life. The overworked muscles tend to relax when you are in savasana. Every part of the body relaxes which gives it breathing space to conserve energy and be more useful later on.
It is very beneficial for people who are heart patient as well as suffering from blood pressure. It helps in improving your stress level and may also relieve you from slight depression. Minor problems like headache, fatigue may also be reduced. People with back injury or any other back problems should take extra care.
The Final Pose:
I have mentioned a few ideas that may help you sleep better. Worth a try what have you got to lose. You may get that sleep you so desperately need.
I would love to hear your thoughts about this post or this site in general. I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.
I’m happy to help any way that I can.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet