YOGA FOR A GOOD NIGHT’S SLEEP

The amount of sleep the body needs depends on Age. Babies can sleep as much as 15 to 16 hours, while children can sleep 10-12 hours.  At the other extreme, elderly people rarely enjoy a sound unbroken sleep of more then 5 to 6 hours.

Modern life bombards us with stimulation Television sets, cell phones, radios and late night parties are constantly reminding us to stay alert. Our early ancestors did not have these impediments to sleep. They did not have houses with dark shades to avert morning sunlight, nor did they have light bulbs, T.V, Telephone and E-mail to stimulate them in the evening.  Their Biological clocks were constantly being tuned to the systematic dark and light cycle of the earth’s changing seasons. Insomnia is a disease of the civilized society.

 SLEEP IMPROVING TIPS

1. Ensure that the Bed is comfortable and environment is relaxing.
2. Choose the right bed and pillows. Because you will spend approximately one-third of your life there.
3. All of your body’s chemicals and hormones gradually learn an established pattern and will trigger to prepare you for sleep if you follow a daily ritual.
4. Be certain to avoid coffee, tea, soda and chocolate in the evening.
5. Resist napping during the day.
6. Drink minimum at least 15 glasses of water each day.
7. Avoid bright light because it can trick our brains in thinking and heightened states of anxiety.
8. Try to avoid heavy eating before going to bed.
9. Take 1 tsp. of Ashwagandha powder in the morning with milk. This will regulate the digestive system and will help in combating stress.
10. Divide all the stresses in your life in to two categories, those you can do something about and those that are out of your control. Work on handling the first type and avoid the other whenever possible.

Regular practice of yoga is the very beneficial for insomnia patients.

1. SHAMBHAVI MUDRA:

Sit in any comfortable meditation pose keep the head, shoulder and spine upright and straight. And place the hands on the knees in (Gyana Mudra). And relax the whole body. Now look up word and in ward, focusing the eyes at the eyebrow centre. Hold the gaze as long as you are comfortable. Release if the slightest sensation or strain. Close the eyes and relax them. Try to do 5 minutes daily.

Benefits: This Mudra strengthen the eyes muscles and release accumulated tension in the area. It develops concentration, mental stability and confidence. All ailments headache, sleeplessness, excessive sleep and eyes complications are cured.

Caution: People suffering from cataract surgery, glaucoma and eye operations should not perform Shambhavi mudra. For advance practitioner it is a powerful technique for awakening the  Agya Chakra.