I absolutely love yoga, and I consider myself a yogaholic. It is relaxing and it naturally relieves numerous ailments and conditions, including insomnia.
When you can’t sleep, put insomnia to rest with asanas (postures). To prevent it altogether, practice yoga every day.
I will highlight the asanas for insomnia and detail the research that suggests performing yoga on a daily basis can relieve restlessness.
Yoga poses to put insomnia to rest
Inversion poses and some forward bend poses that send blood to the head can help us become drowsy and ready to dream. In addition, poses that aid in relaxation will induce an all natural feeling of tranquility and prepare the body to rest. Try to breathe deeply and hold each pose for 5 minutes.
Try the following poses at night before bed:
– Wide-Legged Forward Bend (Prasarita Padottanasana)
Turn this into a supported wide leg forward bend by using a block to rest your head on. This pose is a gentle, relaxing way to deliver blood to the head. Be sure to slowly come out of the pose.
– Standing Forward Bend (Uttanasana)
The standing forward bend helps relieve both insomnia and stress.
– Downward Facing Dog (Adho Mukha Svanasana)
Just as the standing forward bend relieves stress and insomnia, so does the downward facing dog.
– Head-to-Knee Forward Bend (Janu Sirsasana)
The head-to-knee forward bend is another great pose to perform when you are feeling restless. A folded blanket should be used to support your bottom and make the pose more comfortable.
Add music and aromatherapy for added benefits
To increase the benefits of the night time yoga poses, incorporate relaxing music and aromatherapy. Roman chamomile oil and lavender oil are the best essential oils to use before bedtime as part of an aromatherapy routine. Linen and body sprays can be purchased, or you can make your own mists or scented cotton balls with essential oils.
Research suggests that performing yoga daily can prevent insomnia
A study that was published in the Applied Psychophysiology and Biofeedback suggests that performing yoga daily can help insomnia. The study showed substantial improvement in 20 participants in the following areas:
* Sleep efficiency (SE)
* Total sleep time (TST)
* Total wake time (TWT)
* Sleep onset latency (SOL)
* Wake time after sleep onset (WASO)
Inversion poses and forward bend poses are not recommended for those with glaucoma or high blood pressure.
I hope yoga helps you to have sweet sleep. It is a healthy, natural option that is well worth trying.
More from Rebecca Bardelli:
Fertility Yoga Can Help Couples Trying to Conceive
Yoga for Men, Women and Children
The Best Yoga Poses for Allergies and Asthma
Prenatal Yoga: Knowing the Benefits, Getting Involved and Staying Safe
Rebecca completed courses in Medical Terminology, Administrative Medical Assisting, and Coding and Billing. She is recognized by the National Healthcareer Association as a Certified Billing and Coding Specialist (CBCS) and Medical Administrative Assistant (CMAA). In addition, Rebecca is a former gymnast and is avid about yoga, swimming and other athletic activities.