In today's fast-paced world, a good night's sleep has become an elusive dream for many. It is an essential aspect of maintaining good health and preventing health diseases. The significance of sleep cannot be overstated, as it not only rejuvenates the body but also revitalises the mind.
To achieve a restful sleep and wake up refreshed, Dr Hansaji Yogendera, Director, The Yoga Institute, President, Indian Yoga Association and Co-Founder and Mentor, Nispand app, listed various yoga techniques and measures.
Yoga For Better Sleep
Practice Yoga Asanas
Dr Yogendera recommended trying to do some Surya namaskars or asanas while facing east. In this way, the energies in your body combine with the solar energy and you radiate with the light. This activity during the morning and exposure to sufficient sunlight throughout the day enhances your body clock or circadian rhythm.
Sunlight produces and activates 25-hydroxyvitamin D, which regulates various bodily functions and when darkness falls, your body is ready for sound sleep.
Pranayama
Dr Yogendra said that you should practise abdominal breathing while lying on your back with bent knees. Place one hand on your navel and keep the other beside you. With closed eyes, breathe deeply, allowing your belly to gently rise and fall with each breath. This technique promotes relaxation and prepares the body for sleep.
Also Read: Frozen Shoulders: 4 Yoga Poses To Relieve Pain
Reflection
Dr Yogendra said that you should engage in a meditative reflection exercise, sequentially recalling the events of your day starting from the moment you are awake. Relieve each action with non-judgmental awareness, organising your thoughts mindfully and fostering a sense of tranquillity.
Other Tips To Promote Sleep
Apart from the yoga techniques, Dr Yogendra listed other measures to promote good sleep, which are as follows:
Create a Calm Environment
Cultivate a soothing ambience by dimming the lights and reducing noise levels in your home before bedtime. Speak softly to family members and engage in gentle stretches to relax your muscles, promoting a tranquil atmosphere conducive to rest.
Serene Space
Dr Yogendra said, "As you climb into bed, create an imaginary 'Serene Space' around yourself. Visualise a protective fence that allows only pleasant memories, beautiful dreams, and peaceful thoughts to enter. Leave problem-solving and disturbing thoughts outside this tranquil space."
Moon Drink
Dr Yogendra said to indulge in a sleep-inducing drink, such as the Moon Drink before bed. This concoction combines milk, ashwagandha, cardamom, and cinnamon. Warm a cup of milk and add a teaspoon of Ashwagandha powder or crushed Ashwagandha tablet. Add half a teaspoon of cardamom and cinnamon powder, stirring until well-blended. Milk contains tryptophan, a sleep-inducing amino acid, while ashwagandha reduces stress, and cinnamon and cardamom aid relaxation.
Sensible Sleepwear
Wear soft cotton sleepwear devoid of itchy labels, tight elastics, or large buttons. A two-piece nightwear ensemble with a top and bottom will ensure your legs feel adequately covered and warm.
Also Read: 7 Yoga Exercises That Can Help Shape Your Face And Jawline
Application of Coconut Oil
Soothe yourself into a peaceful slumber by applying coconut oil to the soles of your feet and palms. This helps prevent dryness and enhances relaxation.
Scent of Lavender
Discover the calming properties of lavender by placing a few drops of lavender oil on a facecloth near your pillow. Dr Yogendra said that it can help alleviate anxiety and promote comfortable sleep.
Have Faith
Dr Yogendra added that you should surrender your body and mind to a higher reality before sleep. This means you express gratitude through prayer or chant a mantra to calm your nervous system, fostering a peaceful state of mind.
Bottomline
Dr Yogendra concluded, "By following these simple methods, you can significantly enhance the quality of your sleep, awakening with increased physical and mental energy."
Disclaimer
The information in this article is provided by the expert, however, we advise you to consult with your expert, before trying yoga or any measure, based on your body type.