Every day we try to motivate ourselves by saying: ‘enough, now I will definitely improve my sleep cycle. I go to bed at. 22.00 and wakes up at 5-6. But we all know what actually happens, right? We met the bed at 23:00 after collecting our work and then the endless social media roll, binge-watching, many thoughts and the stress of waking up in time for an important meeting, stay up until late at night. Is this the right way to handle time and day? Soon we form a habit with this bad schedule and this turns into insomnia.However, various studies have proven that yogic methods such as Asana, Pranayama and Dhyana can help prevent and relieve both – insomnia as well as your sleep cycle. By going to bed in time, not only your sleep cycle is improved but also your total quality of life.
Here are some yogic methods you can do before you go to bed to improve your sleep cycle:
1. CHANDA BHHANA Pranayama: Inhale from the left nostril and exhale from the right nostril. Keeping inhalation and exhalation counts equally, focusing on the breath and letting the breath relax the mind. This simple practice with left nasal operation helps to activate our parasympathetic nervous system that further helps to generate peace in the body and soul. This induces calmly and improves your sleep quality and bicycle.2. SUPTA BHADRASANA: Lie down on your back, creature on the carpet or on your bed. Bend the legs in the knees, inward so that the soles of the feet touch each other. Dissolve your finger and place them on the abdomen. Close your eyes and relax your mind by focusing on the breath. Stay here for a few minutes and release Asana. SUPTA Bhadrasana helps to develop a feeling of well -being and a feeling of calm and relaxation throughout the body and the mind. It relieves stress and irritation and relaxes the stiff muscles. A simple relaxing attitude that does wonders for insomnia. 3. Varit Karni Mudra: Lie down on your back. Exhausting lifting your legs and with your hands, support on the back. Keep the lower back firm. Make sure the knees are straight and toes in line with the eyes. When you are steady, keep this position for a few seconds and breathe normally. Inhale and return to the starting position very slowly, lower yourself back and then the hips. This is an excellent pose for relieving tired legs and feet. It also helps to increase blood supply to the brain, thus soothing the mind and relieving it by a mild headache.
Additional Tips:
– Go to Old School Way and replace your mobile phone with an alarm clock. This way you don’t even need your cell phone in the bedroom while sleeping. – If you hold your phone with you at all, make sure it stays in flight mode so you don’t want to check your e -mail messages or social media. – Keep your room dark so you can easily drive in hibernation. – Drink a glass of warm milk before you go to bed, it really helps to induce sleep. – Read a few pages with some good, light book, which would tire your eyes but also not activate the mind.– Yoga generally recommends not to eat anything after sunset. To keep things practical, however, try to eat a light dinner and finish it at 19.00. So that there is a gap of at least 2 hours between your meal and bedtime. – Dip the legs in lukewarm water before sleeping to relax and induce sleep.Try these few tips and yogic techniques at least for a month without expecting any results. And you would be surprised by your gradual and improved sleeping pattern. For a month, instead of counting sheep, counting and focusing on the breath to improve your sleep cycle.Authored by: dr Hanaji YogendraThe Yoga institutes
