Yoga and Sleep

I’m writing this blog at 12.42 am because thats what insomnia does to you. All the things that you’ve been putting aside, come back running to your mind the minute you decide to hit the bed.

As for me, insomnia brings out the most creative side of my mind to life. Its only thanks to insomnia that I discovered: Firefly is the opposite of Waterfall. The letter X has more uses in math than in english. Why does your nose run and feet smell. You have more ancestors than all your ancestors. What does the letter z have to do with sleep. Rasode mein kaun tha.

Suddenly, my bed feels like a wireless charger for my brain. The more I try to switch off, the more alert I become.

This in simple language is the definition of Insomnia — Trouble staying awake during the day, but experiencing difficulty either falling or staying asleep at night. While insomnia is as common as cold in today’s times, its effect on the mind and body are far more lasting. Nazi’s would punish the war prisoners by not allowing them to sleep for weeks together, eventually driving them to suicide. This speaks volumes about the importance of adequate sleep.

Since we all love blaming others for our problems, i started my witch hunt for the person/thing/cause of my insomnia. Soon i found the culprit- CORTISOL. The hormone which messes with sleep cycles like it is the only business it has. Once i discovered the culprit, it was easy for me to tackle it.

Yoga is known to lower high levels of cortisol. Yogis believe that a regular practice of inversions like headstand and shoulderstand calm the nervous system and mind. while asana practice is an effective tool to tackle insomnia, the timing and type of practice have a huge role to play as well. Doing an active practice too close to your bed time can make it harder to fall asleep. Conversely, doing restorative poses within a couple of hours of bedtime may cause you to fall asleep during the practice, which could make you more resistant to sleep at bedtime.

One can do the following asanas in the early evening, several hours before going to bed:

Asanas:

1. ) Pada Hastasana (Forward Fold)

2.) Adho Mukha Svanasana (Supported Downward Facing Dog)

3.) Balansana (Supported Child Pose)

4. ) Paschimottanasana (Supported Seated Forward Bend)

5.) Setu Bandhasana ( Bridge Pose)

6.) Salamba Sarvangasana (Shoulder stand)

7.) Sirsasana (Headstand)

8.) Viparita Karani (Supported Legs Up the wall)

Pranayama

1. ) Ujjayi Breathing with extended exhalation:

Start with inhaling for 4 counts and exhaling for 4 counts. After three breathes, increase the count of exhalation to 6 counts. Thereafter, increase the exhalation to 8 counts keeping the inhalation at 4 counts only.

2.) Left Nostril Breathing: Left Nostril is connected to Ida Nadi. Ida Nadi is calming in nature and is known to induce sleep. Slowly inhale and exhale from the left nostril for as long as you are comfortable.

Ayurveda Ayurveda talks about several ways by which you can tackle insomnia. It lays emphasis on a wholistic approach which is not limited to asanas and diet.

1. ) Increase your sunlight exposure during the day. It keeps your Circadian rhythm healthy.

2. ) Limit your liquid intake post sunset.

3. ) Avoid Spicy or Acidic food at dinnertime. It leads to heartburn and digestive issues.

4. ) Take a relaxing shower with lukewarm or hot water, 90 minutes before bedtime.

5. ) Consume cherries as your post dinner snack.

6. ) Warm milk mixed with a pinch of Nutmeg powder, Cardamom and Crushed Almonds works as an excellent sleep inducer.

7. ) Roasted Sweet Potatoes with Sea salt and Honey drizzle is an excellent option for dinner if you suffer from chronic insomnia.

If you still can’t fall asleep, please know that insomnia is more common with those who have a higher IQ as intelligent people have a harder time switching off their brain ;)