Yoga and naturopathy for insomnia

Insomnia is persistent problems falling and staying asleep caused by poor sleeping habits, depression, anxiety, lack of exercise, chronic illness or certain medication. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. It may result in an increased risk of motor vehicle collisions as well as problems focusing and learning.


Asana: Padhastasana (Standing Forward Bend), Prasarita Padottanasana (Wide-Legged Standing Forward Bend), Parvatasana (Mountain Pose), Janu Sirsasana (Head to Knee Pose), Paschimottanasana (Seated Forward Bend), Salamba Sirsasana (Supported Headstand), Halasana (Plow Pose), Viparita Karani (Legs up the Wall Pose).

If the cause of your insomnia is hormonal imbalance:  These poses are particularly effective viv. Sarvangasana, Supta Baddha Konasana, Supta Vajrasana, Setu Bandha Sarvangasana, Salamba Sarvangasana (supported shoulder stand) and finally, don’t forget to practice the very important Savasana (Corpse Pose).

Pranayama: Om Chanting-5 min, Kapalbhati-15 min, Alternate nostril-10 min, Nadi Sodhana-5 min, Bhramari 2-3 min etc.

Yoga Nidra Relaxation and Meditation: Learn this relaxation technique and either do it sometime during the evening or just before bed to wind down.

Diet Therapy:

It is significant to keep a watch on what you take at dinner, as our mind & body abnormality spring from indigestion of food at physical level or indigestion of emotions (irritation, uneasiness) at mental level. Heavy dinner close to bedtime can intervene with your sleeping patterns, make you sluggish in the morning and can disrupt your normal diet routine.

Medicine: Approximately 20 million prescriptions are written each year for sleeping aids (Archives of Internal Medicine), a number that is dwarfed by the quantity of over-the-counter sedatives sold annually. Though these medications relieve short-term insomnia, medically it is held that these are not helpful in resolving chronic sleep problems.

Written by Yogaguru Dr Mohan Karki

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