3 Yoga asanas to stop Insomnia

Various studies have shown that yoga practices such as Aasana, pranayama and meditation can help with insomnia as well as improve your sleep cycle. By going to bed on time, not only improves your sleep cycle but also your overall quality of life.

What should you do before sleep?

1.Chandra Bhedan Pranayama

Inhale through the left nostril and exhale through the right nostril. Focus on your breathing, keeping the number of breaths the same. Relax the mind by breathing. This improves the sleep cycle easily as it induces calmness and restful sleep.

2. Supta Bhadrasana

Lie on your back, then on the mat or in bed. Bend the legs inward at the knees so that the soles of the feet touch each other. Interlace your fingers and place them on your abdomen.
Close your eyes and focus on your breath. Stop thinking for a moment and try to relax your mind. Wait for a few minutes and leave the asana. This causes stress and irritation is reduced. Similarly, stiff muscles are relaxed.

3.Viparita Karani

Lie on your back. Exhaling, lift the legs up and support the back with the hands. Keep your back straight. Make sure your knees are straight and your toes are in line with your eyes. Once you stabilise, hold this position for a few seconds and breathe normally. Slowly return to the starting position, breathing normally. This asana helps in increasing the blood supply to the brain. It calms the mind and relieves mild headaches.

Remember this…

• Set alarm on watch instead of mobile. So in the bedroom at bedtime
  so there will be no need for a mobile phone.
• For example, if you want to keep the phone in the bedroom, make sure it stays on silent or airplane mode.
• Keep the bedroom as dark as possible. So you can easily go into sleep mode.
• Drink a glass of warm milk before going to bed.
• Read a few pages of some good, light book, which will tire the eyes but not activate the mind.
• Try to eat light meals for 6 nights. If possible, it is advisable to eat by seven in the evening. Keep a gap of at least 2 hours between meal and sleep time.
• Soak your feet in warm water before going to bed to relax and get a restful sleep.