Yoga Therapy For Sleep Desorders
We live in a rapidly changing world. Our feelings are always stimulated, which affects the nervous system. This can lead to insomnia. A restless night and a sleepy day are not the only unpleasant consequences of a sleep disorder. When too much physical and emotional stress is accumulated, the nervous system is in imbalance. You need to unload yourself both physically and emotionally.
People with insomnia are much more likely to experience health-related problems, such as anxiety, depression, diabetes, and chronic heart failure. Yoga can help you relax before going to bed.
Yoga teaches you to control your body and mind, to be aware, to control emotions. This is not just a set of physical exercises that will help you to stay fit, but a whole philosophy aimed at internal contemplation. Yoga will allow you not only to maintain the health of the body, but also to maintain the health of the spirit, because these are two inextricably linked parts of one whole.
The Yoga system includes 3 types of exercises: physical, respiratory and mental. All of them are aimed at strengthening physical and mental health, have beneficial effects on all body systems and improve mood. Exercise strengthens muscles, increases joint mobility, stimulates metabolism. Respiratory gymnastics has a positive effect on the respiratory, cardiovascular and nervous systems, and enhances immunity. Mental (mediative) practice improves the ability to concentrate, relaxes, helps get rid of insomnia and neurosis, and also restores the energy level.
Yoga connects a person with the breath. When you slow down and stay in a pose, you feel different areas of your body where tension has accumulated during the day. Being in an asana and breathing through a pose, allows you to remove this tension. Deep exhalation stimulates the release of nerve energy, and stretching in general has a calming effect.
Melatonin is responsible for the rhythms of sleep. It is excreted in the human body, but it can be purchased at the pharmacy as a dietary supplement. In addition, doctors found that melatonin is found in grapes and walnuts, as well as in cherries.
Turn off sensory stimulants
To combat insomnia, create a ritual of going to bed – it will let your body and mind understand that the activity is over and it’s time to fall asleep. Get rid of all sensory gadgets, your phone, TV, computer, and so on an hour before bedtime. You should also disconnect from thoughts and leave them for tomorrow.
With a decrease in heart rate and the amount of air remaining in the lungs after exhalation, a feeling of fear, anxiety, tension becomes dull.
You can do these easy asanas before going to sleep.
Each pose takes from one to five minutes. Breathe in long, full, deep breaths. Each position must be held gently, without tension and pain.
Utthita Hasta Padangustasana A-B Extended Hand To Big Toe Pose A-B
Marjaryasana (Cat pose)
Sasangasana (Rabbit pose)
Our breathing and nervous system are inextricably linked. By controlling breathing, we can regulate the processes of excitation and inhibition in the body.
Deep calm breathing has a calming effect, it helps to stop the flow of thoughts and create inner silence.
To improve the process of falling asleep and the quality of sleep, it is just important to get rid of excessive excitement. It helps breathing in a ratio of 2: 1, when the exhalation lasts two times longer than the inspiration. For most people who are engaged in physical activity and are in good shape, an optimal mode would be to exhale for about 6 seconds and inhale for 3 seconds. After a while, the pulse will slow down and the body will relax – a inhibitory effect will appear