Feeling sleepy but not able to sleep ! Right ? Will see about the remedies here...

INSOMNIA

    Do you know what it means ?

          A sleep disturbance in which there is trouble in falling sleep and and not able to continue for prolonged time or get into deeper.

    How it happens ?

          Over screen time 

          Stress 

          Caffeine before bed 

          Anxiety and depression

          Medication

   Let's see how to rectify it !

ASANA 

       Yoga is an incredible way of life that has solutions for all health problems . Yogic practices induce calmness of both mind and body and hence helpful in peaceful sleep.

1. Surya namaskara:

     12 rounds 

Benefits:

      Surya Namaskar practice helps to calm the mind, thus resulting in sound sleep.

2.Big toe pose

Procedure:

Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit.

3.Bridge pose

Procedure: 

     1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.

     2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.

      3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.

     4. Breathe and hold for 4-8 breaths.

     5. To release: exhale and slowly roll the spine back to the floor.

  Benefits:

     -It strengthens and energize the body 

     -It also reduce our belly and hip fat 

     -It also reduces the thyroid problems 

4.Cat pose

      Sit in vajrasana and kneel down on the floor with placing the palms between the two knees, while inhaling archthe spine and look towards the navel region.

      While exhaling make a curve in the spine and lookupwards

      Practice it for 5 times.

5.Cow pose

1.Sit with your back straight on a yoga mat. Keep your legs extended.

2) Keep both the feet together and place your palms on the hips.

3) Now fold your left leg and gently place it under the right buttock.

4) Bring your right leg over your left thigh.

5) Stack both the knees closely over one another.

6) Now raise your left arm and bring it to the back over the shoulder. Keep the arm upwards, bend the elbow and palm facing outwards.

7) Stretch your right hand to the right, behind the back. Now, bend the elbow to reach the left hand. Try to grasp both hands with fingers interlocking behind the back.

8) Keep your spine straight and your head facing forward.

9) Stay in this pose for a few minutes.But stay as long as you are comfortable.

10) Release your breath as you relax your hands and legs.

11) Repeat the same steps using opposite legs and hands.

12) After the pose, sit in a comfortable cross-legged posture.

6.Corpse pose

 

    Lie down gently in the mat with hands and legs apart with palms facing up and close your eyes relax the body. 

PRANAYAMA

 1.ANULOMA VILOMA (Alternate nostrilbreathing): 

     Sit in sukhasana. Close the right nostril with the thumb, exhales through left nostril again inhale through left nostril. Close the left nostril with the ring finger, retain the breath then exhale through right nostril. Again inhales through right nostril retain the breath then exhale through left nostril. This is one round. Repeat for 10 rounds.

 2.Bhastrika

       Take in a deep breath and breathe out forcefully through the nose, without any strain.

      Immediately, breathe in with the same force.

      Inhale and exhale repeatedly, deeply and thoroughly, using the diaphragmatic muscles with vigour. The abdomen moves out during inhalation, while the diaphragm descends. The converse happens while exhaling.

      The above movements should be slightly exaggerated. A strong nasal sound will accompany such breathing. The process should be rhythmic and controlled, maintaining the speed as per capacity.

      Do ten cycles to complete 1 round of Bhastrika Pranayama.

3.Kapalbhati

      Sit comfortably with your spine erect.          Place your hands on the knees with palms open to the sky.

     Take a deep breath in.

     As you exhale, pull your navel back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.

     As you relax the navel and abdomen, the breath flows into your lungs automatically.

     Take 20 such breaths to complete one round of Kapal Bhati.

     After completing the round, relax with your eyes closed and observe the sensations in your body.

     Do two more rounds of Kapal Bhati.

DIET 

       Diet plays some role in the sleeping patterns. 

      What should be included ? 

        1. Zinc rich foods 

        2. Vitamin B complex foods

        3. Vitamin C &D 

        4. Velvety beans 

        

 Generally,

     Diets higher in complex carbohydrates (eg, fiber) and healthier fats (eg, unsaturated) being associated with better sleep quality. 

    Diets higher in protein were associated with better sleep quality.

    In general, diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients and lower in saturated fat (eg, Mediterranean diet)

vitamins B6, B12, C, D, and E can improve or lower your sleep quality and duration.         Vitamin C deficiency and both lack and an excess of vitamin B6 in the body might affect your sleep or cause insomnia.

  Omega-3 fatty acids daily for 16 weeks helped improve sleep quality.

What should be avoided ?

       Caffeine 

       Cold drinks before bed 

       High screen timing 

       Spicy foods.

Key message to home !

         Stay away from devices for some time before bed.

         Avoid late night snacks.

         Add more fruits to diet.

         

          

           STAY HEALTHY !