Everyone occasionally has difficulty sleeping. However, if you have frequent trouble sleeping or staying asleep, it's likely you have insomnia. According to MayoClinic.com, insomnia is one of the most frequent medical complaints. Insomnia is not a stand-alone disease, but it is usually a symptom of another underlying condition. Certain yoga poses are believed to relieve insomnia and make it easier for you to relax and fall asleep.
Symptoms of Insomnia
Some of the more common symptoms of insomnia include difficulty falling asleep, staying asleep, waking up too early in the morning, feeling fatigued during the day or feeling like you haven't gotten a restful night's sleep, headaches, difficulty concentrating and making frequent mistakes or errors in judgment at work, according to MayoClinic.com.
Causes of Insomnia
Several conditions can cause insomnia, but caffeine, alcohol, stress and anxiety are the most common causes, according to the University of Maryland Medical Center. Other causes include menopause, substance abuse, some types of medications, underlying medical issues such as heart disease or chronic pain syndrome, and psychiatric disorders such as depression or post-traumatic stress disorder.
Function of Yoga
Many yoga poses can help to calm the central nervous system, release anxiety, stress and tension as well as stretch out tight muscles and ligaments. However, that doesn't mean you should only perform relaxing and calming poses to alleviate insomnia, according to Sadie Nardini in her article for Gaiam Life. Stronger poses and poses that require more effort and muscle use can help burn off nervous tension and anxiety. Breathing techniques used in yoga practice can help to soothe an overactive nervous system, calm worries and help to ease you into a more restful state of mind. Meditation can help you better deal with worries, anxieties and fears that might be keeping you awake at night.
Types of Poses
Nardini recommends a combination of several active yoga poses to alleviate insomnia, including lunges, forward bends, core stretches and strengthening exercises combined with restorative poses to calm the mind. The American Yoga Association suggests a combination of stretching and strengthening poses during the day combined with meditation, or practicing a yogic breath exercise if you should awaken in the middle of the night.
Warning
Always consult your physician and a qualified yoga instructor before beginning an exercise program. If you have consistent difficulty sleeping, see your doctor to obtain a proper diagnosis and to discuss any underlying issues.
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