Insomnia or sleeplessness has assumed alarming proportions in present times, especially among the upper classes in urban areas. Yoga for better sleep offers a natural, effective alternative to these medications. This is evident from the wide range of medications for this condition prescribed by physicians and sold by chemists. Instances of persons taking an overdose of sleeping pills with fatal results are quite frequent. Insomnia deprives a person of mental rest and thereby interferes with their activities in the daytime. It constitutes a severe health hazard when it becomes a habit.

Sleep is a periodic state of rest for the body, which is absolutely essential for its efficient functioning. Sleep gives relief from tension, rests the brain and body, and a person wakes up in the morning fresh and relaxed after sleep. The amount of sleep, however, varies within very wide limits from individual to individual. Normally, seven to eight hours of sleep every night is adequate for most people. Some, however, do well with four to five hours because their sleep is deeper and more refreshing.

Insomnia: Symptoms, Causes, and Solutions

Insomnia is common among the elderly for a variety of reasons. The sleep of the elderly is often punctuated by brief periods of wakefulness during the night. In such cases, it is the quality rather than the quantity that is most affected. With age, there is a gradual reduction of periods of deep sleep. The older person, therefore, gets roused more easily. Sleep requirements also diminish with ageing.

From nine hours of sleep per night at the age of 12, the average sleep needs decrease to eight hours at the age of 20, seven hours at 40, six and a half hours at 60, and six hours at 80.

Symptoms: The signs of pathological insomnia are dramatic changes in the duration and quality of sleep, persistent changes in sleep patterns, lapses of memory, and lack of concentration during the day. Other symptoms are emotional instability, loss of coordination, confusion, and a lingering feeling of indifference.

Causes: The most common cause of sleeplessness is mental tension brought about by anxiety, worries, overwork, and overexcitement. Suppressed feelings of resentment, anger, and bitterness may also cause insomnia. Constipation, dyspepsia, over-eating at night, excessive intake of tea or coffee, and going to bed hungry are among the other causes. Smoking is another unsuspected cause of insomnia as it irritates the nervous system, especially the nerves of the digestive system. Often, worrying about falling asleep is enough to keep one awake.

The Cure: Sleeping pills are no remedy for sleeplessness. They are habit-forming and become less effective when taken continuously. They lower the I.Q., dull the brain, and can prove fatal if taken in excess or before or after alcohol.

The side effects of sleeping pills include indigestion, skin rashes, lowered resistance to infection, circulatory and respiratory problems, poor appetite, high blood pressure, kidney and liver problems, and mental confusion.

Overcoming the Restless Nights

To overcome the problem, one should adhere to a regular sleeping schedule, going to bed at a fixed time each night and getting up at a fixed time each morning. Early to bed and early to rise is a good rule. Two hours of sleep before midnight are more beneficial than four after.

It is sheer folly for students, at examination times, to keep awake till long after midnight, drinking one cup of tea after another, as that is only apt to cause blackness and inability to concentrate in the examination hall.

Research has shown that people with chronic insomnia almost invariably have marked deficiencies of such key nutrients as B-complex vitamins, and vitamin C and D, as well as calcium, magnesium, manganese, potassium, and zinc. The sleep mechanism is unable to function efficiently unless each of these nutrients is present in adequate amounts in the diet.

Diet to follow

A balanced diet with simple modifications in the eating pattern will go a long way in treating and curing insomnia.

Such a diet should exclude:

• White flour products
• Sugar and its products
• Tea/coffee
• Chocolate
• Cola drinks
• Alcohol
• Fatty/fried foods
• Foods containing additives/chemicals for preserving, colouring, and flavouring
• Excessive use of salt
• Strong condiments

In the modified eating pattern, breakfast should consist of fresh and dried fruits, whole cereals, seeds, and yogurt.

Of the two main meals, one should consist of a large mixed salad, and the other should be protein-based. A cup of milk sweetened with honey at bedtime is helpful as the amino acid tryptophan contained in milk induces sleep.

Sleep is often elusive. Any attempt to force it only drives it further away. It is better to divert the mind with soft music or light reading. While going to bed, visualise a blank black wall occupying the entire field of vision. Turn your thoughts to light and cheerful matters. Use light bed clothes and relax. Do not lie on your back, put on your side with one or both knees brought well up and the head and shoulders slightly forward. During the night, the position of the arms and legs should be changed frequently, and a healthy sleeper usually shifts from one side to the other several times in the course of the night.

Yoga for Better Sleep: Effective Poses and Techniques

Controlled slow breathing is also a great help in inducing sleep. All you have to do is:

• Lie on your side in bed
• Then inhale slowly and deeply as long as you can
• Then exhale slowly as long as you can
• Repeat these 10 to 12 times

You will find yourself relaxed and ready to doze off. Try this to see how useful it is.

Another method

If the above does not work, then:

• Inhale slowly and deeply, then hold your breath as long as you can comfortably
• Exhale slowly and repeat 4 to 5 times

Carbon dioxide accumulates in the body and induces natural sleep.

Regular, active exercise during the day and mild exercise at bedtime enhance the quantity and the quality of sleep. Exercise stimulates the elimination of lactic acid from the body, which correlates with stress and muscular tension.

Regular exercise also produces hormonal changes that are beneficial to the body and to the sleep pattern. Walking, jogging, skipping, and swimming are all ideal exercises. Vigorous exercise should, however, be avoided at night as this can be over-stimulating.

Yoga Asanas for Better Sleep

Yoga helps a majority of cases of insomnia in two ways. Practicing yoga for better sleep helps tone up the glandular, respiratory and nervous system.. Secondly, yoga also gives physical and mental relaxation as a safety value for one’s disturbing problems.

The traditional yoga asanas which are effective for Insomnia patients are:

• Shirshasana
• Sarvangasana
• Paschimottanasana
• Uttanasana
• Viparita Karani
• Shavasana

Hydrotherapy is also effective in the treatment of insomnia. Application of hot packs to the spine before retiring, hot fomentation to the spine, hot foot bath or an alternate hot and cold foot bath at bedtime are all time-tested methods.

The cold hip bath with the feet in hot water and the prolonged neutral immersion bath (92°F to 96°F) at bedtime, when one’s nerves are usually irritable, are also effective measures. Along with the various measures for the treatment of insomnia, all efforts should be made to eliminate as many stress factors as possible.

Incorporating yoga for better sleep into your nightly routine can dramatically improve both sleep quality and quantity. These gentle practices signal to your body that it’s time to rest, helping you fall asleep faster and enjoy deeper, more restorative sleep throughout the night. For best results, practice these yoga for better sleep techniques consistently for at least 15-20 minutes before bedtime in a quiet, dimly lit space.

What to do Next?

As you incorporate these sleep-enhancing yoga practices into your everyday routine, remember that consistency is key to experiencing lasting benefits. If you’re struggling with chronic sleep issues or want to deepen your practice, consider joining We4Foundation’s yoga therapy class, where our experienced instructors can provide personalized guidance for addressing sleep concerns.

Our wellness yoga workshops also frequently cover sleep-related topics and specialized relaxation techniques. The journey to better sleep is an investment in your overall health—take the first step today by exploring these resources and discovering how yoga can transform your relationship with rest.