Yoga is the Indian spiritual path, aimed at reaching an alliance with the Higher Consciousness. Yoga devotees are called yogis. Why do people like yoga? Short answer - because yoga makes you feel better. Exercise poses, breathing exercises and meditations heal your body, mind and spirit. Yoga allows you to "tune" the body, learn to feel it. MedicoForum found out how yoga can help to win insomnia.

How will yoga help you?.

Three in the morning. You are trying to fall asleep with 23. 00. You understand that you desperately want to sleep, you need to fall asleep to rest, but your view is chained to the ceiling, the mind is agitated, and the body does not want to relax. The more carefully you try to fall asleep, the more you wake up. You have already tried to count the sheep, watching the last broadcast on TV, but all in vain. In despair, you take sleeping pills. This is a common scenario in developed countries, where approximately one-third of all adults suffer from a sleep disorder.

Insomnia (the most common type) is defined as the inability to fall asleep after you have gone to bed for thirty minutes, or the inability to sleep more than a few hours without awakening.

We all came across different forms of insomnia in the particularly stressful times of our lives. It's normal when you do not sleep well under stress for 1-2 nights; Insomnia becomes a problem only when it becomes chronic.

Ayurveda (science related to yoga) tells us that all diseases are caused by stomach disorders.

One of the causes of insomnia is poor or heavy food. On a physical level, indigestion is caused either by poor food, or by a weak digestive system and leads to such consequences as heartburn (in addition to insomnia), diarrhea and the like..

But there are also "mental" upset stomach - the inability to stop thinking about a particular incident or an unpleasant situation. This may not be a personal tragedy - like an earthquake in Japan, someone's criticism or problems at work.

"Emotional" upset stomach - re-experiencing a problem situation, often causing sadness and anger. The fact is that the emotion was not sufficiently "digested" at the time of the origin of the situation and can arise just so, that is, for no apparent reason.

Mental and emotional upset stomach - the most common causes of insomnia. Some of us even grind their teeth, erasing them to the gums during sleep, in an attempt to chew and digest the recurring thoughts and emotions.

Modern explanations of insomnia in principle repeat these ancient statements. Our bodies are designed to easily fall asleep after a long day. When this does not happen, when we can not fall asleep, there are many ways to induce the body and mind to relax and gently plunge into a restful sleep.

To begin with, create an environment that will help you fall asleep. Your bedroom should be calm and cozy. Eliminate unnecessary light sources and any noise that can disturb your sleep. If possible, do not place in the bedroom other items than sleeping - TV, books, computer should be in another room.

Go to bed at the same time every night. Create a routine routine that prepares you to sleep. There may already be some program that you follow until the moment you go to bed - brushing your teeth, reading and so on. A similar procedure is a way to tell your subconscious that it's time to sleep.

Make sure that this routine relaxes, but does not excite, after it your brain can relax. If you watch the news before bedtime and find them disturbing, skip the last broadcast. If you live in a safe area, take a leisurely walk. Read something nice and soothing. Take a bath. Such tricks should calm your mind and your nerves before sleeping.

Attempts to compensate for disturbed sleep at night by a longer sleep in the morning will only destroy your sleep cycle. Get up on time, even if you do not feel that you have enough rest - at night you can more easily fall asleep.

Tips to help fall asleep.

Losing a few minutes to relax just before "getting into" the bed is an excellent way to calm down and get ready for bed. Great benefit will be if you simply "talk" with the body.

Lie on your back, hands spread apart, legs slightly spread out. Close your eyes and turn to each part of your body. Start with your skull and move to the toes. Begin to relax your forehead, eyes, face and jaw. Stress and then relaxation of each muscle group helps muscles relax, especially in the neck and shoulders.

Pay attention to what you eat. Better eat lightly at night (especially if you are late for dinner). You will sleep more deeply if the body has finished digesting food before sleeping. Abundant, heavy food, absorbed before bed, will prevent rest and cause drowsiness in the morning.

Avoid caffeine, especially after noon. He is in coffee, tea, chocolate, etc.. Coffee "lives" for four to six hours. This means that this time is spent on digesting half of the coffee consumed, and another four to six hours is required for the next quarter of it to remove from the body. It's no wonder that you still feel active at eleven in the evening if you've had a cup of coffee after lunch.

Sugar can also cause problems. The exclusion of sugar in the evening is necessary, since it immediately enters the bloodstream. That's why it gives an explosion of energy, does not allow to fall asleep and causes excitement. Swallowing sweet before going to bed can make you restless and nervous, may not let you fall asleep.

If you are used to pamper yourself before going to bed, then a glass of warm milk is the best choice.

Alcohol and tobacco, which you use before bed, can also affect deep sleep. It is true that night libations will cause drowsiness, but such a dream is easy, troublesome and does not allow you to normally rest. Likewise, you might think that a cigarette relaxes at bedtime, but in fact it strengthens the body's tension. Tobacco causes palpitations and increased blood pressure. It is best to exclude these foods from eating for 1-2 hours before bedtime.

If we interviewed farmers and others. people who are engaged in manual labor, then a few of them would complain of insomnia.

But for most of us, hard work only concerns the mental sphere, so we must tire our bodies if we want to sleep well.

Doing sports at least 3 times a week will improve your chances for a good sound sleep. Before going to sleep, it's just fine to do yoga, it will relax your muscles and prepare for sleep. Choose for yourself asanas, which relax, but do not activate.

Do not use medications; it is better to drink broths on herbs - from the root of valerian and so on.

Source: News Yu.

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