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.
that the Bed is comfortable and environment is relaxing.
the right bed and pillows. Because you will spend approximately one-third
of your life there.
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
certain to avoid coffee, tea, soda and chocolate in the evening.
napping during the day.
minimum at least 15 glasses of water each day.
bright light because it can trick our brains in thinking and heightened
states of anxiety.
to avoid heavy eating before going to bed.
1 tsp. of Ashwagandha powder in the morning with milk. This will regulate
the digestive system and will help in combating stress.
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.
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.
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.