Nearly a quarter of working population suffers from insomnia and daytime fatigue as a consequence of it.Insomnia, the inability to get to sleep or to sleep sound can be temporary or chronic. Noise, light and technology (smart phones, TV, email device or laptop) in the bedroom can interfere with the sleep. To get decent sleep many are turning to the pills.But drugs aren't always effective. Some have side effects and what is worst is, as you stop taking them, insomnia returns. Sleeping pills treat the symptoms without treating the underlying cause. You may feel that you have adapted to the intense rhythm that modern life requires, but you are experiencing sleepless nights and your nervous system is probably in a state of rebellion. It may be stuck in a state called Arousal, where the sympathetic nervous system is triggered. In this state, your body will secrete more stress hormones and your temperature and metabolic rate will rise, so will your heart rate.The restorative and calming yoga poses or yogasanas will help you wind down for a good night sleep. Here are some yoga asanas that helps to get restful sleep.
Yoga asanas that helps to get a restful sleep are:
1.Chandra Bhedna Pranayam (Moon Breath Or Left Nostril Breathing): Our left nostril is associated with our body's cooling energy, symbolized by the ‘Moon'. It is a simple yet effective breathing technique for calming the body.Choose a comfortable sitting asana like Swastikasana (Auspicious pose) or Padmasana (Lotus pose). Press the index and middle finger of your hand towards the palm. Now use your right thumb to close the right nostril. Inhale slowly and deeply through your left nostril until your lungs fill up. Now hold your breath for a very few seconds or as long as your capacity allows. Breathe out slowly through the right nostril. (Exhalation should be longer than the inhalation.) Repeat this cycle around 10 times.
2.Viparita Karani (Legs-Up-The-Wall Pose): Placing legs up against the wall triggers relaxation response, slowing heart, breath and brain waves.Bring a folded blanket or a bolster about 6 inches away from a wall (or farther away if your hamstrings are tight). Sit sideways on the support, with the right side of your body against the wall. On an exhalation, slowly turn to your right, lowering your shoulders down to the floor as you swing your legs up the wall. Adjust yourself so that your sitting bones drop down slightly between the support and the wall. The back of your pelvis should rest on the bolster, and your shoulders should rest on the ground. Bring your arms into a position that supports the opening of the front of your chest, either out to your sides or reaching overhead on the floor. Relax your legs, face and jaw. Stay here for 5 to 15 minutes. To release the pose, slide back off the support, turn to the side and stay here for a few breaths before sitting up. You can do this right before bed or earlier in the evening.
3.Setu-Bandhasana (Bridge Pose): Bridge pose is-rejuvenating, energizing and very restorative.Lie flat on the floor, and if necessary, place a thick folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the hip bones as possible. Breathing out, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubic bone, firming up the buttocks and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend the arms to help you stay on the top of your shoulders. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips and lengthen the tailbone toward the backs of the knees. Stay in the pose anywhere from 30 seconds to 1 minute. As you breathe out, release the pose, rolling the spine slowly down onto the floor.
4.Shalabhasana (Locust Pose): Locust pose relaxes and realigns the spine. It enables you to go into a deep and restorative sleep.For this pose, you can pad the floor below your pelvis and ribs with a folded blanket for comfort. Lie on your belly with your arms along the sides of your torso, palms facing the floor, forehead resting on the floor. Turn your big toes toward each other and firm up your buttocks so your tailbone presses toward your pubic bone. Exhale and lift your head, upper torso, arms and legs away from the floor. You will rest on your lower ribs, belly and front pelvis. Firm up your buttocks and lengthen the legs. Keep your arms parallel to the floor and stretch them behind you actively from your fingertips Gaze forward and slightly upward. Keep your chin straight and not forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long. Stay for 30 seconds to 1 minute. Release with an out-breath.
5.Ujjayi Breath (Victory Breath): Ujjayi (translated as "victorious") breathing is both energizing and relaxing. In the classical text of Yoga Sutra, an authority on the science of Yoga, Rishi Patanjali suggests that the breath should be both Dirgha (long) and Sukshma (smooth). It is recommended that this breathing technique be learned in the Art of Living introductory program. Ujjayi breath is also called the billow's breath because of how the technique is practiced.
6.Yog Nidra (Yogic sleep): Yoga Nidra or ‘Yogic sleep' is an ancient little known practice which has huge therapeutic value for the mind and body. It helps make up for the sleep cycle you are probably missing. These days very few people experience deep sleep, but Yoga Nidra is a blessing because it restores energy. One can learn Yoga Nidra in the Art Of Living courses. Just 20 minutes of yogic sleep can give you the boost of one to two extra hours of sleep. Yoga Nidra can help to shift your nervous system from arousal to calm in preparation for bed.
These are the yoga asanas that helps to get a restful sleep.