Insomnia
Insomnia is a sleep disorder that affects millions of people, worldwide, every night. It is a difficulty falling and/or staying asleep, and can leave one with a feeling of both mental and physical sickness. Good sleep is one of the most important factors for our overall health and wellbeing. People suffering from insomnia often have difficulty falling asleep; or they wake up several times throughout the night with trouble going back to sleep; or they waking up too early in the morning without sufficient rest. You are much more likely to experience, and less able to cope with health problems such as anxiety, depression, diabetes and congestive heart failure when you suffer with a sleep disorder.
Insomnia can be caused by both physical and psychological factors. It may occur after a major life crisis, but often there is an underlying medical condition that causes it to persist. People with mood disorders, such as bipolar disorder, depression or anxiety are more likely to suffer from sleep issues. Chronic pain, asthma, sleep apnea, Parkinson's or Alzheimer's diseases are all major causes of insomnia, yet other causes can be as simple as sleeping next to a snoring partner or having an overactive mind.
Insomnia is a viscous cycle, but research has proven that yoga can help to minimize its symptoms. A Harvard study showed that, through regular practice of yoga, people were able to fall asleep 30% faster and wake 35% less often. When you slow your body down and stay in an asana, you can feel different areas of the body that are holding tension and gradually work to let them release. Stretching and moving has a calming effect on the entire nervous system.
I believe that the following routine can help put your body and mind to rest, encouraging a sound sleep so you can feel rested and refreshed in the morning. This practice can even be done from your bed so you can ease straight into a restful sleep.
*Setu Bandha (Bridge Pose): This asana calms the brain and helps alleviate stress and mild depression, and rejuvenates tired legs.
*Supta Matsyendrasana (Supine Spinal Twist): This asana encourages movement and mobility in your spine and vertebrae; massages and tones your internal organs; improves your digestion and stretches your chest, hips and spine.