A Good Night’s Sleep with Yoga & Meditation
Shift work, anxiety and other stressors can lead to restless or sleepless nights. The Mount Med Resort’s Yoga for Sleep Disorders sessions teach you relaxing breathing techniques and yoga practices specifically designed for evenings. The long, deep breaths you take in the asanas (poses) activate the parasympathetic nervous system, making it easier for you to fall into a deep and restful sleep.
Healthy sleep is understood to mean falling asleep quickly and easily, sleeping through the night and waking up feeling refreshed in the morning. Unfortunately, that doesn’t happen for everyone. Many people lie awake for hours before finally falling asleep, wake up several times a night, or are unable to get back to sleep after waking up. Others sleep so lightly that they never feel refreshed when they wake up. Getting plenty of good-quality sleep is key to wellbeing, performance and health.
Most of us go through periods when we struggle to fall or stay asleep. This is often caused by worry as our waking life is engulfed by issues such as family crises, bereavement and job insecurity.
Having a hard time falling asleep, waking up in the night or much too early in the morning are considered sleep disorders if:
The problem has persisted for at least four weeks
The issue is causing distress
You don’t feel rested in the morning
You suffer negative effects during the day, e.g. can’t concentrate, feel low or tired
Adults generally need between five and ten hours of restful sleep. Recent studies show a steady increase in sleep problems, and diagnosed sleep disorders have become a major health issue.
Although it may look as if nothing’s happening, complex processes are taking place in various parts of the body while you’re asleep. Because sleep is essential for nerve cell growth and memory formation, the human body needs sleep to regenerate properly. Sleep deprivation can have a serious impact on general health.
Yoga helps to reduce stress and contributes to better sleep. Physical exercise, especially when combined with deep breathing and concentration, has been proven to reduce stress hormones. The Mount Med Health Resort’s Yoga for Sleep Disorders sessions build on this knowledge. Forward bends are particularly effective, as they have a calming effect on the nervous system. In yoga practice, Pascimatana refers to all postures where you bring the torso and legs closer together by bending the upper body forward.
A great way to maintain good sleep hygiene is to combine a yoga practice with meditation prior to going to bed. Done regularly, preferably at the same time each day, it calms a busy mind. Over time, you’ll notice that you become more able to detach from your thoughts, and can observe them from a distance as your mind and body reach a state of calm.
One of the best ways to counter mental overload and overstimulation is to practice breathing exercises. If you can’t fall asleep, breathe deep into your abdomen. In your mind, follow the air you breathe through your nose into your windpipe and down into your chest. Let your abdomen soften and allow the air to flow into it. This deep abdominal breathing, also known as full yogic breathing, is relaxing and grounding. Letting the exhale become longer than the inhale can also be beneficial – this activates the parasympathetic nervous system and aids relaxation.
With yoga nature time, device-free breaks, and soothing evening rituals.
Holistic, Cook for Health
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