Let us first understand what insomnia is.
Insomnia is a common sleep disorder that affects millions of people around the world. It is characterised by difficulty falling asleep, staying asleep, or both. People with insomnia often feel tired during the day and have difficulty concentrating.
While the exact cause of insomnia is still unknown, experts believe that a combination of physical, psychological and environmental factors can contribute to its development. Insomnia can be caused by underlying health issues, such as depression or anxiety, excessive stress, poor sleep hygiene habits, regular consumption of caffeine and alcohol, side effects of certain medications, changes in the sleep schedule, and certain medical conditions. It is important to identify the cause of insomnia in order to treat it effectively. Treatments may include lifestyle changes, medications, therapy, or a combination of different approaches.
The use of medication to treat insomnia is often a common approach, however, this type of medication can be very addictive and is not always the best choice. Additionally, they usually only provide short-term relief, as insomnia can be caused by ongoing lifestyle and mental health issues that need to be addressed. Furthermore, these medications can cause side effects, such as nausea, constipation, and anxiety. Therefore, it is important to explore alternative treatments, such as cognitive behavioural therapy, meditation, and exercise, which may provide long-term relief and are not addictive.
How can yoga help me with insomnia?
Yoga, pranayama, and meditation can be effective in treating insomnia. Yoga poses provide physical activity to help release muscle tension and improve the ability to relax. Pranayama, or breathwork, can help reduce stress levels and calm the mind. Meditation is a great way to promote restful sleep as it allows for one to focus on the present moment and let go of worries.
By combining these three practises on a regular basis, you can reduce stress levels and improve your overall sleep quality. So if you are suffering from insomnia, give yoga, pranayama, and meditation a try – you may just find your solution! Here are some yoga asanas and pranayama that you may want to try.
Yoga Asanas
- Surya Namaskar,
- Tadasana,
- Trikonasana,
- Shashanka Asana,
- Mandukasana,
- Ustrasana,
- Pawanmuktasana,
- Ardha Matsyendrasana,
- Sarvangasana,
- Halasana,
- Naukasana,
- Dhanurasana
- Bhujangasana.
Pranayama
- Nadi Shodhan Pranayama,
- Ujjayi,
- Sheetali,
- Sheetkari,
- Chandrabhedi Pranayama
Lifestyle tips for Insomnia
Insomnia can be a difficult condition to manage, but by making some lifestyle changes, you can improve the quality of your sleep. Here are a few tips that could help:
- Developing a regular sleep schedule and sticking to it;
- Reducing or eliminating caffeine and alcohol consumption;
- Exercising regularly;
- Avoid screens for at least an hour before bedtime;
- Keeping your bedroom dark and cool; and
- Practising relaxation techniques like deep breathing or guided meditation.
- Replace your medication with meditation.