Disease Management2 min read•
Yoga for Insomnia: Resetting the Circadian Sleep Cycle
A calming evening yoga sequence, sleep-inducing breathing techniques, and guided relaxation to cure sleeplessness.
Understanding Insomnia
Insomnia is characterized by difficulty falling asleep, staying asleep, or getting restful sleep. It is often linked to an overactive mind (high Vata), high levels of stress (cortisol), and circadian rhythm disruption from blue light exposure.
Yoga therapy for insomnia focus entirely on cooling down the nervous system, drawing energy away from the brain, and transitioning into a parasympathetic state.
Recommended Yogic Practices (Perform before Bed)
1. Calming Evening Postures
- Viparita Karani (Legs-up-the-Wall Pose): Drains tension from legs and slows heart rate, prepping the body for sleep.
- Balasana (Child's Pose): Deeply grounding pose to turn attention inward.
- Supta Baddha Konasana (Reclined Bound Angle): Releases pelvic tension and slows down respiration.
- Janu Sirsasana (Head-to-Knee Forward Fold): Focuses on long exhalations, cooling down the brain.
- Savasana (Corpse Pose): Followed by a detailed body scan.
2. Sleep-Inducing Pranayama
- Chandra Bhedana (Left Nostril Breathing): Directly activates the parasympathetic nervous system.
- Bhramari Pranayama (Bee Breath): The humming vibration promotes serotonin and melatonin production.
- 4-7-8 Breathing Technique: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
3. Meditation
- Yoga Nidra: Highly recommended right before bed, while lying in bed, to ease transition into deep sleep.
Lifestyle Modifications (Vihar)
- Keep your bedroom pitch dark and slightly cool.
- Switch off all digital screens at least 1.5 hours before sleep.
- Have a light dinner at least 3 hours before bed.