Yoga for Sleep Deprivation
The less sleep is a common problem in modern society, affecting many individuals at some point in their lives.
Sleep deprivation occurs when an individual gets less sleep than they need to feel awake and alert. People vary in how little rest is necessary to be considered to be sleep-deprivation.
Some people such as older adults seem to be resistant while others, especially children and young adults, are more vulnerable to sleep deprivation.
Although occasional sleep interruptions are no more than a nuisance, ongoing lack of sleep can lead to excessive daytime sleepiness, emotional difficulties, poor job performance, obesity and a lowered perception of quality of life.
Fast facts on sleep deprivation:-
• Sleep loss disrupts the ability to focus on sensory input
• Lack of sleep has implicated as playing a significant role in tragic accidents.
• Children and young adults are most suffering from sleep-deprivation
• Sleep deprivation is a symptom of an undiagnosed sleep disorder.
• When you fail to get a required amount of more sleep, you start to accumulate a sleep debt.
Symptoms of Sleep deprivation:-
The primary sign of ongoing sleep loss is excessive daytime sleepiness, but other symptoms include:-
• Depressed mood
• Difficulty learning new concepts
• Inability to concentrate
• Lack of motivation
• Increased appetite and carbohydrate cravings
• Reduced sex drive
How Much Sleep required according to specific age groups?
The National Sleep Foundation (NSF) 2017 recommendations for appropriate sleep durations for particular age groups are:
• Newborns (0 to 3 months):- 14 to 17 hours each day
• Infants (4 to 11 months):- 12 to 15 hours
• Toddlers (1 to 2 years): - 11 to 14 hours
• Preschoolers (3 to 5 years):- 10 to 13 hours
• School-age children (6 to 13 years): - 9 to 11 hours
• Teenagers (14 to 17 years): - 8 to 10 hours
• Adults (18 to 64 years):- 7 to 9 hours
• Older adults (over 65 years): - 7 to 8 hour
Current Scenario of Sleep Deprivation:-
• Nearly 50-70 million adults have a sleep disorder.
• 48.0% report snoring.
• 37.9% reported unintentionally falling asleep during the day at least once in the preceding month.
• 4.7% is falling asleep while driving at least once.
• Drowsy driving is responsible for 1,550 fatalities and 40,000 nonfatal injuries annually all over the world
• Insomnia is the most common specific sleep disorder.
• 9-21% of women have obstructive sleep apnea
• 24-31% of men have obstructive sleep apnea
• 3–5% of the overall proportion of obesity in adults could be attributable to short sleep.
• 37% of 20-39 year-olds report short sleep duration
• 40% of 40-59 year-olds report short sleep duration
Yoga For Sleep Deprivation
1. Standing forward bend (Hastapadasana) - For blood circulation
• It Helps stretch the back muscles, invigorates the nervous system by increasing blood supply and makes the spine supple.
• It stretches all the muscles of the back of the body.
• Makes the spine supple.
• It tones the abdominal organs.
2. Cat stretch (Marjariasana) - For Easy Digestion:-
• It is an excellent stretch for making your spine as much flexible.
• Marjariasana helps massage the digestive organs and improves digestion, helping you to sleep well.
• It improves blood circulation and relaxes the mind.
3. Child Pose(Shishuasana) - Calming down the nervous system:-
• A profoundly relaxing stretch for the back, which also helps calm the nervous system so that you can sleep peacefully.
4. Butterfly pose (Baddhakonasana) - Get rid of tiredness:-
• This pose can help remove fatigue from long hours of standing or walking.
• It is a good stretch for inner thighs, groin, and knees.
What food to eat in Sleep Deprivation?
• Reach For Some Walnuts
• Make Sure You Get Enough Vitamin B6.
• Cherry Juice
• Maximize Magnesium
• Eat an Hour Before Bed
• Drink a Glass of Milk
So these are the food to eat and yoga asanas to do to get rid of sleep deprivation.