How to improve sleep?

We are all well aware of the benefits of sleeping in time. But very few of us practice that. We all go to bed by 11 but we don’t sleep. We keep watching series on netflix, play games on phone or keep scrolling through social media. Some of us can’t sleep because of the stress we undergo. Ultimately our sleep cycle is disrtubed which is not good for a healthy body. 


Yoga has a lot of asanas and pranayamas which can help with insomnia, improving sleep cycle. Practicing Yoga regularly thus leads to a better quality of life. 


Studies have suggested these 3 simple Yoga practices for sound sleep: 


  1. Chandra Bhedena Pranayama

This Pranayama helps in relaxing the mind from undue stress. This pranayama also activates the parasympathetic nervous system. To practice this pranayama close your eyes and sit in a meditative pose. Now slowly, close your right nostril and take a deep breath from the left nostril. Then exhale from the right nostril. Proportion of inhalation and exhalation should be the same. 


  1. Supta Bhadarasana

This asana helps release the physical and mental tension. Practice this asana on your bed. Lie down on the bed on your back. Your face should face the ceiling. Now bend your legs so that the soles of your legs  face each other and interlock your toe fingers. Now place these on your abdomen, close your eyes and focus on your breath. After sometime, release the pose slowly.

 

  1. Viparit Karni Mudra

This asana helps in relieving tired legs. Also, this asana calms the mind. To do this lie down on your back and place the hands by the side of the body. While exhaling lift your legs and back up from the floor. Take support from your hands. The knees should get perfectly in line with your eyes. Your back should be very well supported with hands. Take 6 breaths in this posture and release.


Some more tips to improve your sleep:

  • Do not use your phones and laptop for 30 minutes before sleeping. Dim the lights of the rooms. Don’t be near bright lights. 

  • A glass of warm milk before bed helps induce sleep. 

  • To de-stress dip your feet in lukewarm water just before going to bed.


Try these tips and see if you can feel the difference in your sleep.


We, at The Yoga Institute Goa, offer 200 hour yoga teacher training courses. 

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