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Calming Yoga Practice to Help You Sleep Better | How To Manage Sleep Disorders

How many hours of sleep do you get in a day?

➊ Less than 4 hours
➋ 4 – 6 hours
➌ 7 – 8 hours
➍ 9 – 10 hours
➎ More than 10 hours

Did you know that most adults need 7 – 9 hrs of sleep every night? Based on research by YouGov, 4 in 10 Singaporeans are getting less than 7 hrs of sleep daily. Especially in these unprecedented times, many of us may suffer from insomnia, disturbed sleep and/or an overactive mind that can take a toll on your physical and mental health.

Before we get started on the Yoga Therapy practice to get your mind and body to enter a relaxed, restorative sleep, let’s learn a bit more about sleep disorders.

Why Is Sleep So Important?

Sleep is a huge factor in both our mental and physical health. We are not only talking about the quantity but also the quality of your sleep. From how well you feel in the day to productivity, emotional balance, immunity, creativity, weight and even brain and heart health. The act of falling asleep delivers so many benefits!

Some of us may find it hard to fall asleep at night, while others may sacrifice this time to meet their busy schedules. While sleeping fewer hours may seem like a good idea, this loss of hours can greatly affect one’s mental sharpness, stress tolerance as well as energy. Imagine not having enough sleep in the long term?

It is essential to understand that Sleep isn’t merely a time when your body shuts off.  Even as your eyes close, your brain is busy overseeing biological maintenance that keeps your body running in top condition.

 

How Much Sleep Is Required?

The amount of sleep needed differs for different individuals. Most adults need seven to nine hours of sleep per night. You may think that older adults require lesser sleep, but in fact, they still require at least seven hours of sleep.

 

What Are Some Signs Of Sleep Disorders?

For those who are unable to relax and settle down after a long day, you will most likely have trouble getting quality sleep. You’re likely to have trouble falling asleep, staying asleep, or sleeping soundly. The time you spend in the deep, restorative sleep may be reduced too. In addition, for those who sleep poorly, you will find yourself more sensitive to stress the next day.

So what are some signs of sleep disorders?

Mind Is Overactive

You close your eyes getting ready to fall asleep. But all you can think about is your stress, worries and frustrations. Your ability to fall asleep is hindered as you play these thoughts on a continuous loop, unable to shut off.

Too Many Dreams

Even when you are able to fall asleep, the quality of sleep is poor due to the many dreams you are having. You wake up feeling tired, fatigued and lethargic despite sleeping for 8 to 10 hours.

Disturbed Sleep

You are sleeping and you find yourself waking up quite a bit at night. The lack of proper sleeping pattern and disturbances at night can leave you feeling fuzzy-headed in the morning.

 

What Are Some Causes Of Sleep Disorders?

If you are struggling to fall asleep, these can often be a result of stress, life events or daily habits that disrupt sleep.

Poor Dietary Habits

Do you have the habit of having supper or late night dinners? This may be one of the reasons you have trouble falling asleep. Eating late can disturb the biological clock in the body as such disturbing the pattern of your sleep.

Hormonal Imbalance

Due to many hormonal changes in your body during menopause, you may find it hard for you to catch those zzzs. You may get symptoms of hot flashes and irritation that can disturb your sleep cycle.

Also if your Pineal Gland is not functioning properly, it may affect your Melatonin production. The melatonin hormone regulates the sleep-wake cycle. With the lack of secretion of the Melatonin hormone, you may find it hard to fall asleep too.

Screen Usage

Due to the blue light emitting from your tech devices, your retina is getting more active, causing your mind to be more active.

Night-time Anxieties

Thinking about your to-do list the next day? What errands you have to run? Thoughts that constantly replaying your head may be one of the reasons why you find it hard to get some shut-eye.

 

Yoga Sequence To Manage Sleeping Disorders

Insomnia? Disturbed sleep? Overactive mind? If you are looking to unwind and sleep better, you can try out this Yoga Therapy practice at home together with Krishna.

In general, before starting a practice, always check with your doctor first if you have any condition. Then proceed with caution and listen to your body and breath.

Forward Bend | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Forward Bend
  1. Sit erect by lengthening the legs in the front. Keep the hands next to your hips.
  2. As you inhale, take both your hands up over your head.
  3. Lengthen your spine, and as you exhale slowly bend forward.
  4. If you are advanced, catch your toes and feet with interlocking fingers.
  5. For beginners, catch your toes and slightly pull the toes, then lengthen the spine here.
  6. Avoid hunching the back and try to lengthen the spine by opening the chest and the neck.
  7. Exhale very slowly and pull the body with the help of the hands. Go down further slowly.
  8. Stay in the pose for a few seconds.
Child Pose | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Child Pose
  1. Begin by sitting in Vajrasana on your heels. Make sure your heels are slightly apart but keep the toes are together.
  2. Inhale and lengthen the spine. Exhale slowly and bend forward.
  3. Lengthen the arms in the front and then place your forehead on the floor.
  4. Maintain this pose for a few seconds.
  5. When relaxing here, you should feel that you are dropping all the tensions from your head.
Shoulder Stand | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Shoulder Stand
  1. Keeping the hands next to the body, inhale and kick your legs up.
  2. Place your hands on the back and adjust your butt position.
  3. Make sure your hands and feet are together.
  4. Hold this position for a few seconds.
Fish Pose | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Fish Pose
  1. Place your hands below the hips with your arms facing down.
  2. Keep the elbows inside under the back.
  3. By pressing the elbows against the mat, inhale, head up, chest up and look at your toes once.
  4. Then by opening the chest and neck, placing the crown of the head on the floor. Make sure that the bodyweight is on the elbows, not the head.
  5. Inhale, come up. Exhale, down.
Relax Pose | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Relax Pose
  1. Begin by lying down on the stomach and lengthen the legs back.
  2. Keeping both the forearms just next to the chest, and fold your right leg.
  3. When bending your right leg, keep the right feet to the left inner thigh.
  4. By resting the right knee on the ground, keep your right forearm just right in the front of your face and the chest.
  5. Keep the left hand at the back on the mat and keep your left cheek on the floor.
  6. Drop your whole body and relax.
  7. Repeat this on another side.
Sphinx Pose | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Sphinx Pose
  1. Keep the elbows on the floor and place your chin on the hands.
  2. According to your comfort level, walk a bit forward or backwards with your elbows.
  3. Drop your head on your hands, do not hold the neck.
  4. Then slowly you can bend your knees and just move the legs in and out for a while and then you can drop it.
  5. After the pose, relax in Makarasana. Keep your cheek on the hands, toes facing inside, and heels outside.
Alternate Nostril Breathing | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Alternate Nostril Breathing
  1. With a thumb, hold down your right nostril to allow inhalation only through the left. Take a deep breath.
  2. Close your left nostril with your ring finger and exhale slowly through the right.
  3. In the same position, inhale with your right nostril.
  4. Close the right nostril with your thumb and exhale slowly through the left.
  5. Repeat this sequence 5, 9 or 11 times.
Humming Bee Breathing | Yoga Therapy for Better Sleep | Manage Sleep Disorders
Humming Bee Breathing
  1. Touch tongue to the roof of your mouth, joining the teeth and jaws together and close your lips.
  2. With your thumbs, close your ears and with the rest of your fingers, cover your eyes. (to block out other senses)
  3. Take a deep inhalation, then exhale with a humming sound (similar to a bee) from the back of your throat. Keep the humming for as long as you can.
  4. Repeat this sequence 5, 9 or 11 times.

 

tips to help with insomnia

Tips For Better Sleep

To help you start the day right, here are some tips to wind down and help you set the stage for a restful night!⁣

Have Your Meals Earlier

Maintain an ideal gap of 2 hours between the dinner and your bedtime. Having your dinner earlier can help you avoid stomach trouble and heartburn! Try to have your dinner at least 3 hours before bedtime. Remember to avoid food that is too heavy, spicy and/or rich.

Avoid Screen-time Before Bed

Allow yourself 30 minutes of buffer time before bed where you are device-free. The blue light produced from mobile devices decreases melatonin production that may cause your mind to be too stimulated to have a good night’s rest.

Adopt A Regular Sleeping Routine

Establishing a routine can facilitate a sense of normalcy even in abnormal times. It’s easier for your mind and body to acclimate to a consistent sleep schedule, which is why health experts have long recommended avoiding major variation in your daily sleep times.

Optimize Your Bedroom

To help you settle down and fall asleep faster, an ideal room for sleeping should be cool, quiet and dark. Make sure that your mattress and pillows are comfortable too!

Be Physically Active

Being physically active delivers so many health benefits and one of them includes being able to go to sleep easier! Exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep.

Calming Bedtime Routine

Instead of making falling asleep your goal, it’s often easier to focus on relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.

Get That Sunlight

Getting light, especially Sunlight can play a part in getting better sleep. Incorporating more Sunlight in your day to day routine can support your circadian rhythm and limit sleep disruptions.

Have A Work-life Balance

Just to create a distinct pattern for your personal life and your work.

 

 

Want to get the in-depth breakdown of the Yoga practice for Better Sleep? Play the video here!

 

 

1. Have any questions regarding Yoga for Sleeping Disorders? 

2. Want more practices to manage Sleeping Disorders?

3. Any other practices you will like us to breakdown?

Let us know in the comment section down below!

 

 Get more Yoga tips and tricks here:

https://www.jalyoga.com.sg/meditation-guide/

https://www.jalyoga.com.sg/high-blood-pressure-yoga-therapy/

https://www.jalyoga.com.sg/yoga-therapy/

 

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