While any form of exercise can help those who have trouble sleeping to get a good nights rest there is one form of exercise that can be especially useful for those suffering from sleep problems. Yoga can work wonders for your body and mind and help you to nod off much more easily.
Causes for insomnia
Although there are many reasons why people suffer from insomnia one of the main reasons is stress and anxiety. If you have been diagnosed as being depressed or suffering from anxiety then it is quite likely that you also suffer from sleep disturbance. Here is where you could benefit from practising yoga, yoga is known to relax the body and mind and bring about a feeling of wellbeing.
By practicing yoga for as little as ten minutes you could gain a better night’s sleep. There are many different yoga positions and some are harder to learn than others, with some only being suitable for those who are very supple. However there are three yoga positions that specifically benefit those who have problems sleeping and which anyone of any age can perform.
All yoga positions have specific names and the three which are especially beneficial to insomniacs are called “supported downward dog”, “legs up the wall” and last but not least “child’s pose”.
The supported downward dog relaxes your mind while stretching your spine. It can help to slow the brain down particularly if you rest your head on something during performing the exercise. Very little special equipment is required to perform the movement, a stack of books or a rolled up blanket and a yoga block is all that’s needed.
Begin the movement on your hands and knees’ making sure the block is resting underneath your chest. Slowly move your hands forward roughly 6 inches in front of you while tucking your toes in and straightening out your legs. Make sure your neck is relaxed and rest your head onto the block.
The legs up the wall as the name suggests requires you to sit facing a wall about a foot away, then lie on your back while straightening your legs and bringing your heels to rest against the wall. This is said to cool down the nervous system that allows you to relax easier and quicker.
The child’s pose takes you back to the days when you were a child and would rest your head on your hands to take a nap if you were tired. It is a pose that encourages sleep. To perform it correctly sit with your shins on the floor and your hips resting on your feet, let your knees fall open should width and fold forward. Slowly bring your head to rest on a pillow with your arms either extending by your head or resting them by your hips.
You can perform these three exercises before going to bed to encourage a more restful night. The three exercises when combined should take no longer than 15 minutes and bring about a sense of deep relaxation when performed correctly.
