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Yoga for Insomnia
06 Apr

Yoga for Insomnia

What is Insomnia?

Insomnia is difficulty falling asleep, even when a person has the chance to do so. People with insomnia can feel restlessness with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.


How long does insomnia last?

Insomnia may be characterized based on its duration. Acute insomnia is brief and often happens because of life circumstances (for example, when you can't fall asleep the night before an exam, or after receiving stressful or bad news). Many people may have experienced this passing sleep disruption, and it tends to resolve without any treatment.


Chronic insomnia disrupted sleep that occurs at least three nights per week and lasts at least three months. Chronic insomnia disorders can have many causes. Changes in the environment, unhealthy sleep habits, shift work, other clinical diseases. Chronic insomnia can be comorbid, meaning it is linked to another medical or psychiatric issue, although sometimes it's difficult to understand this cause and effect relationship.


Current Scenario of Insomania:-

Women Suffer Worse Than Men

More Than Half of all Americans are Regularly Losing Sleep Because They Are Worrying.

Insomnia is More Common Than You Think

If You Suffer from Depression, You Are Also Likely to Find It Difficult to Sleep.

Napping Can Cause Insomnia.

There is a Link Between Insomnia and Weight Gain.

More Than 10 Million People Are Regularly Taking Sleeping Pills.

Staying Up Late Can Trigger Insomnia.

Alcohol Can Disrupt Your Sleep Pattern.

Thousands of People Are Driving While Sleepy.

Lack of Sleep Can Have a Serious Impact on Your Relationships.

People Sleep Less Now Than a Century Ago.

Source :- https://www.thesleepjudge.com/


Yoga for Insomania:-

1. Padangusthasana (Big Toe Pose):-

This pose stimulates the liver and kidneys in the back body, activating the parasympathetic nervous system, which is responsible for releasing tension and putting the body to sleep.


2. Viparita Karani (Legs-Up-the-Wall Pose)

This utterly passive pose allows you to focus on conscious relaxation as you prepare your mind for deep sleep. It has the added benefit of draining old blood from your legs and refreshing your circulatory system.


3. Chandra Bhedana (Moon Breath):-

Traditionally, the left nostril associated with the body’s cooling energy and the right to its heat. This left-nostril pranayama practice focuses the mind away from stress. Simultaneously, it massages the organs that activate the onset of sleep, signalling your vagus nerve to send messages to the brain to relax.

4. Agnistambhasana (Fire Log Pose):-


As you actively focus on releasing tension in your hips, your body will respond by releasing tension in other muscle groups, preparing you for a relaxing night’s sleep.


What food to eat in Insomnia?

Almonds

Kiwi

Walnuts

White Rice

Milk

Bananas

Oatmeal

So these are the yoga asanas and food to eat to fight Insomnia to have a better sleep at night.


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