Struggling with Insomnia? Try Yoga

Work, kids, cooking, cleaning, socializing…your mind is likely going a million miles a minute, especially at night. For those who struggle with insomnia, a great night’s sleep could be just around the next sheep with yoga.

An estimated 14.5% of U.S. adults have trouble falling asleep every night. Failing to get a good night’s sleep can ruin your day. In addition to fatigue, sleep deprivation contributes to traffic accidents and work-related errors. It has also been linked to high blood pressure, obesity, anxiety, and some types of cancer.

Many adults turn to prescription sleep medication to deal with insomnia. According to a recent report from the National Center for Health Statistics, part of the Centers for Disease Control and Prevention, 18 percent of U.S. adults use some type of medication to help them sleep. Yoga may offer a solution for those looking for a natural alternative for falling asleep.

Studies have shown that yoga is beneficial in managing sleep problems such as insomnia for all ages, ranging from children to the elderly. The more often you practice yoga, the more it is likely to improve your sleep quality. So, how does it help you sleep?

Through yoga, you practice mindfulness, and deep breathing which can help your mind and body relax. You may want to avoid vinyasa or hot yoga, which offer a moderate to high-energy practice, later in the evening before going to bed. Instead, opt for Hatha or Nidra yoga which both focus on breathing and postures that are calming, restorative, and inward-focused.

If you are practicing yoga at home before bed, dim the lighting and add relaxing background music that can help put you in the mood to sleep. You may also want to use ear plugs to block out noises. Here some recommended postures that promote relaxation:

• Balasana, wide knee child’s pose
• Uttanasana, standing forward bend
• Ardha Uttanasana, standing half forward bend at the wall
• Supta Baddha Konasana, reclined butterfly,
• Viparita Karani, legs up the wall
• Savasana, corpse pose

While a perfect night’s sleep can never be guaranteed, you can help yourself fall asleep again by relaxing with some breath awareness exercises and visualizing a better tomorrow!