Struggling with Sleep ... Yoga is proven to help...

Why Is Sleep Important?
Sleep is sooo important because it can help us physically heal, recover from illness, deal with stress, solve problems, consolidate memories, and improves motor skills. A good night’s sleep isn’t just about how many hours of sleep you get, but also the quality of that sleep. There are two essential kinds of sleep: non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM).

• NREM sleep aids physical recovery. It helps your body unwind and fall into a deep sleep.
• REM sleep bolsters learning and memory. It is the sleep phase closest to wakefulness, and where most of our dreaming occurs. 
  
  

How Does Yoga Help You Sleep ?
There are many ways that yoga can help improve the quality of sleep:

• Mindfulness. This is a practice of judgment-free awareness in the moment. Mindfulness is a common component of many types of yoga. Mindfulness can increase melatonin levels and reduce nighttime sleep disturbances in adults.
• Breathing awareness and regulation. These are also elements of yoga. Deep breathing is a relaxation technique that can induce sleep.
• Regular exercise. Frequent movement is an important element of sleep hygiene. Moderate exercise several times a week can improve overall sleep.
• Weight loss. While weight loss is not a goal for many yoga practitioners, losing weight can have positive effects on sleep. Weight loss can reduce or eliminate sleep problems, such as sleep apnea.

There are also particular sleep disorders that can be positively impacted by regular yoga practice.

Yoga and Insomnia
Insomnia is the inability to fall asleep or stay asleep. Insomnia can have many long-term effects, including daytime sleepiness and impairment, memory loss, and mood changes. Studies have demonstrated that yoga can be beneficial in managing sleep problems such as insomnia. Yoga can especially benefit particular groups of people with insomnia, such as postmenopausal women and women with breast cancer.

What Types of Yoga Help You Sleep?
There are many types of yoga that provide health and wellness benefits. During the day, any type of yoga practice is appropriate, so long as the user is comfortable. High-activity forms of yoga, such as vinyasa or hot yoga, are a good type of moderate to high exercise. Such exercise, when done at least several hours before bedtime, can help you sleep better at night.

Since high-activity yoga forms elevate the heart rate, it’s best to avoid these practices right before bedtime. People who wish to practice yoga nearer to bedtime will find a slower and restorative type of yoga more suitable:

•         Hatha yoga involves gentle body postures and breathing techniques. These breathing techniques focus on lengthening inhalation, holding the breath, and exhalation.
•         Nidra yoga is done while lying down and focuses on breathing or perception of certain parts of the body.
  
  

What Yoga Poses Should You Do Before Bedtime?
Poses done before bedtime should encourage the body to relax and sleep. Recommendations among yoga instructors and physicians vary, but the following poses are commonly suggested:

•         Standing forward bend (uttanasana). From a standing position, bend your torso slowly forward in front of your legs. Your hands can rest on your elbows, shins, or the floor.
•         Reclined butterfly (supta baddha konasana). Lie on your back. Press the soles of your feet together and let your knees fall to the side. You can have your hands at your sides or above your head.
•         Legs up the wall (viparita karani). Lie on your back with your legs against a wall so that your body makes an “L.” Relax your arms at your sides.
•         Corpse pose (savasana). This is often the closing pose of yoga practices. Lie on the floor with your arms at your sides, palms up, and your legs straight.

Keep in mind that the sleep environment should primarily be used for sleeping; find another quiet location to do your yoga poses before you go to sleep. Be sure you are in a safe space free of any potential hazards.

If you have concerns about your yoga practice, consult a yoga teacher for a private session or a clinician. Remember that yoga is not a substitute for medical treatment. In the event of persistent sleep disturbances or other concerns, consult your physician to develop a treatment plan.

​Yogarama is doing our part to help make your sleep serve you.  Sleep Week is 13-19 March 2022