Can Yoga Help With Better Sleep?

If you are wondering Can Yoga Help With Better Sleep, then this i the article for you, we discuss yoga and sleep in details along with 10 Yoga asana’s that can help with better sleep. Stay Tuned. 

Can Yoga Help With Better Sleep?

 Sleep disorder is one the most common and widespread problems among people today irrespective of their age and occupation. People often find it difficult to get a good amount of sleep at night due to sleep disturbances. 

While a large number of adults reportedly are sleeping lesser than 7 hours, a huge population of teenagers and young adults get fewer hours of sleep on weeknights. 

The main reasons for not getting enough sleep can be stress, a hectic schedule, and other outside influences. Often extreme tiredness in people makes it difficult to fall asleep. Lack of sleep has a different adverse effect on physical and mental health

Understanding The Bigger Issues With Sleep

There are different types of sleeping disorders, namely, insomnia, sleep apnea, parasomnias, restless leg syndrome, and narcolepsy, among which insomnia is probably the commonest of all.

Lack of sleep on a regular basis affects your health greatly. From the risk of heart disease, high blood pressure, diabetes, weight gain/loss to poor concentration, mood swings, weakened immunity, low sex drive – sleep deprivation puts your mental and physical health at risk, BIG TIME.

Not getting enough sleep should be given serious attention and must be treated immediately. Consulting a doctor is necessary if need be, and medicines should be taken. Lifestyle change can also bring better sleep. If there’s any stress that’s bothering you, then do not hesitate to see a psychologist so that you get proper guidance for overcoming this problem.

Yoga or regular physical exercise can help you get sound sleep at night, keeping you well and healthy.

10 Yoga Asanas That Can Help With Better Sleep

As you know, yoga exercises tone your body, muscles and bring flexibility along with inner calm and peace. It helps in alleviating stress and anxiety thereby giving you a relaxing feel and bringing sound sleep.

1. Balasana Or Child’s Pose: 

This posture in this asana brings a sense of calm and stability, thus helping you to sleep better.

Steps to follow

• Sit on your heels keeping your knees slightly apart.
• Keep your toes together with one another.
• Exhale and raise your arms slowly and bend forward.
• Stay in this position for some time.
• Raise upright slowly in the original position.

2. Uttanasana Or Standing Forward Bend

The standing forward bend is a calming posture that helps in relaxing your mind and releasing tension in the body.

Steps to follow

• Stand straight with your feet together and your hands on your hips.
• Bend your knees slightly and exhale as you hinge at the hips to fold forward.
• Place your hands straight on the floor or hold the ankles with your hands.
• Tuck your chin into your chest.
• Hang your head and neck heavily toward the floor. Release tension in your hips and lower back.
• Hold this position for one minute.
• Slowly raise and get back to your original position.

3. Viparita Karani Or Legs Up Wall

This yoga is said to be good for almost all ailments. It is a restorative posture and reduces stress and anxiety.

Steps to follow

• Sit with your right side towards a fall.
• Bend your knees and place it near your hips.
• Lie down flat and lift your legs up straight against the wall.
• Place your arms comfortably on your side.
• Stay in this position for 15 – 20 minutes.
• To release from this position press yourself away from the wall.
• Lay flat on your back and relax for some time.
• Bring your knees on your chest and roll onto your right.
• After resting for a while, gently get up in a sitting position again

4. Salabhasana or Locust Pose

This asana does not only strengthens back muscles and helps in digestion, but also induces good sleep.

Steps to Follow

• Lie down on your front on your stomach and place your hands overhead.
• Inhale slowly through the nose and bring your hands back and rest them on your sides.
• Taking a deep breathe lift your chest and head putting pressure on your stomach, stretching your back.
• Look towards the front.
• Stay in this position for 5 minutes and inhale and exhale slowly.
• Get back to your original position.

5. Prasarita Padottanasana Or Wide-Legged Standing Forward Bend

This posture helps to strengthen the back muscles and spine and reduces backaches. It calms the brain thereby giving you a sound sleep at night.

Steps to follow

• Stand straight with your legs slightly apart from one another.
• Breathe in and lift your chest.
• Bend forward from your hips while exhaling.
• Spread your arms and touch the floor with your fingers. Keep your elbows bent.
• Place a soft block in front of you. Keep your head on the block while you bend forward.
• Slowly breathe in while raising your body from this position.

6. Janu Sirsasana Or Head-of-the-Knee Pose

This asana has many remedial effects. Apart from physical benefits, it helps with mental wellbeing as well. It eases menstrual discomfort, relieves stress, fatigue, and mild depression. It calms your brain and helps you get good sleep.

Steps to follow

• Sit extending your legs.
• Fold your left leg and lock it on the right inner thigh
• Keep your right arm by the hip.
• Hold your right ankle with your left arm moving forward, bending it a little from the elbow. Exhale
• Keep a oft block in front of you.
• While reaching for your right leg with your left arm, rest your head on the block.
• Hold the position for a while.
• Repeat the same step on the other side as well.

7. Ardha Uttanasana Or Standing Half Forward Bend

This posture calms your inner self and helps your relax. Listening to your breathing keeps disturbing thoughts away from your mind.

Steps to follow

• Stand straight with your feet slightly apart.
• Raise your hand straight over your head and join them in a namaskar hasta (posture).
• Spread your hips and lift your torso and bend forward so that your torso is perpendicular to the floor and your shoulder blades and head are parallel to the ground.
• Make sure not to bend your knees.
• Lengthen your back as much as possible and tighten this position.
• Continue breathing deeply

8. Paschimottanasana Or Seated Forward Bend

You take deep breathe while practicing this asana. It works well in releasing stress and anxiety.

Steps to follow

• Bring your arms above your head and stretch them towards the ceiling.
• Exhale slowly and bend forward by pressing your hips.
• Bend further putting pressure on your thighs. Breathe in and hold your ankle with your handle.
• Slowly finish by coming back to the original position.
• Repeat the same steps again for a few more times.

9. Setu Bandhaana or Bridge Pose

This asana too improves blood circulation and opens up the front of the spine and heart, thereby calming the mind. Therefore it reduces stress. Lesser the less stress, the better the sleep.

Step to follow

• Lie on your back.
• Bend your knees keeping your feet on the floor.
• Stretch your arms on the floor flat (palms flat too).
• Press your arms and feet to lift yours both toward the ceiling with your buttocks off the floor.
• Your tailbone should be toward the pubic bone.
• Hold the position for some time then slowly bring your hips down on the floor

10. Savasana or Corpse Pose

This posture is the most important asana and is a restorative one. It heals a lot of ailments and can be done by everyone irrespective of age, previous diseases, or injuries. This brings ultimate calm to your brain and helps you sleep well.

Steps to follow

• Lie down flat on your back, in a relaxed position. Keep your arms comfortable on your side, slightly away from your body.
• Let your feet drop open. Close your eyes.
• Breathe in and breathe out. Concentrate on your breathing.
• Let your body feel heavy on the floor.
• From the crown of your head to the sole of your feet, leave all body parts and be at ease.
• Relax your face.
• This is during this posture when inner peace captivates your mind and soul.
• Stay in this position for around 30 minutes.

Conclusion

No matter what the situation is, and how busy you are in your life, Sleep is one of the major prerequisites that need to be maintained and given full time. Sleep deprivation can not only impact your health but can also affect your outward appearance.

You might get dark circles or baggage under your eyes, hollow eyes, skin darkening, etc – all these might make you look aged or sickly. You don’t want that… do you? Then why not take proper care of your health and get some quality sleep every day.

Besides, working in your daily routine, food habits and style of living, spend some time for body exercise on a regular basis for better health.

Also do not forget to read our posts on Yoga For Anxiety And Depression along with How To Open Blocked Fallopian Tubes Through Yoga