Yoga Could Help Alleviate the Problem of Sleep Disorder

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Yoga for Insomnia - HealthTime

If you are unable to sleep, you aren’t alone. Sleep disorders might soon become a global epidemic posing a threat to health and quality of life. A WHO-SAGE study has shared some alarming statistics according to which 16.6 percent of 40,000 adults from 8 different countries reported facing severe sleep-related disorders. What adds to woes is that the cases of sleep disorders are rising steadily and might reach an epidemic state sooner than expected. So, what’s the way forward? The answer could be yoga for insomnia.

The Co-relation Between Modern Lifestyle, Sleep Disorders, and Yoga

Modern-day lifestyle is to be blamed for increasing cases of insomnia and sleep disorders. When an individual takes a lot of stress and pressure, it affects the mental health and physical wellbeing. A significant number of individuals who are stressed out are constantly dealing with insomnia, which is a sleep disorder characterized by difficulty in falling or staying asleep. The medications to treat stress and insomnia have downsides too in the long run. For those who are looking for natural ways to cure the problem, yoga is a bliss.

How Yoga Helps in Effectively Dealing with Insomnia and Sleep Disorders?

A study carried out among OPD patients in a hospital in India revealed that 33 percent of adults were suffering from chronic insomnia. Similarly, another report from CDC showed that 10 percent of adults in the US are suffering from chronic insomnia. What adds to the problem is that severe insomnia could be an invitation to diabetes, stroke, heart attack, and other life-threatening problems.

Researches prove that mind-body therapy can be of tremendous help in providing relief from insomnia and sleep problems. Also, yoga is deemed as an effective treatment for stress relief and several other health-related issues.

Yoga for Insomnia – 5 Yoga Asanas to Relieve Stress and Treat Sleep Disorders

1. Bhramari Pranayama

Also called Humming Bee breath, Bhramari Pranayam calms breath practice, which in turn calms down and massages the brain. The humming sound of practice is effective for insomnia, and can also bring a lot of relief for patients relying on sleeping pills. Dopamine, a chemical released by neurons, during the pranayama helps in relieving tension from the body and getting sound sleep.

2. Bhujangasana

Bhujangasana activates all chakras, thyroid, adrenal, endocrine glands and also affects the spine. The asana is highly recommended to patients suffering from insomnia and mild depression. If you have a back or spine problem, include bhujangasana in your daily practice.

3. Tadasana

Tadasana is a balancing asana that helps in releasing blockage from joints. Since any balancing practice is good for the brain and releases stress, tadasana can help in getting sound sleep.

4. Vrikshasana

Popularly called as the Tree Pose, Vrikshasana develops personality and balances emotions. The asana can also help in warding off all thoughts from the brain and bringing balance and equilibrium to mind. Though it is challenging to stand on one leg, the asana will leave you in a state of rejuvenation.

5. Savasana

The Corpse Pose looks easy, but could be the most difficult asana as the art of relaxation is not easy to learn. The posture allows the body to enter a relaxed state, and can also be the starting point of meditation. It helps in relieving mild depression and insomnia.

Also read: Find a Way to Complete Wellness with Chakra Meditation

The Wrap Up

Sleep is essential for overall health and wellbeing. The modern-day lifestyle has, however, made it difficult for many to get sound sleep every day. While there are medications available to treat the problem, they come with the risk of side-effects in the long run. Yoga is the way forward, a stepping stone to bring a positive difference to our lives and an effective practice to curb sleep disorders from becoming a global epidemic.

References

Stranges, S., Tigbe, W., Gómez-Olivé, F. X., Thorogood, M., & Kandala, N. B. (2012). Sleep problems: an emerging global epidemic? Findings from the INDEPTH WHO-SAGE study among more than 40,000 older adults from 8 countries across Africa and Asia. Sleep, 35(8), 1173–1181. doi:10.5665/sleep.2012

Watson NF, Badr MS, Belenky G, et al.; Consensus Conference Panel. Joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society on the recommended amount of sleep for a healthy adult: methodology and discussion. Sleep. 2015;38:1161-1183

Woodyard C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International journal of yoga, 4(2), 49–54. doi:10.4103/0973-6131.85485

Bhaskar, S., Hemavathy, D., & Prasad, S. (2016). Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. Journal of family medicine and primary care, 5(4), 780–784. doi:10.4103/2249-4863.201153

Wang, X., Li, P., Pan, C., Dai, L., Wu, Y., & Deng, Y. (2019). The Effect of Mind-Body Therapies on Insomnia: A Systematic Review and Meta-Analysis. Evidence-based complementary and alternative medicine : eCAM, 2019, 9359807. doi:10.1155/2019/9359807

Cocchiara, R. A., Peruzzo, M., Mannocci, A., Ottolenghi, L., Villari, P., Polimeni, A., … La Torre, G. (2019). The Use of Yoga to Manage Stress and Burnout in Healthcare Workers: A Systematic Review. Journal of clinical medicine, 8(3), 284. doi:10.3390/jcm8030284

Disclaimer: The content on HealthTime is for educational and informational purposes only. Do not consider this as medical advice. Use the content in consultation with a certified healthcare professional.

Yoga guru EKNATH dedicated his life for the teachings of his GURU “Serve , Love and Give”. He is not just the great yoga master but a living yogi in the present era and the “Heart of yoga” in real sense. The purpose of his life is to spread the message of yoga from door to door and from shore to shore, which is his GURU’S mission.

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