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
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vehicle collisions as well as problems focusing and
learning.
TREATMENT
Yoga exercises for insomnia are organized into a threepart
sequence. They are designed to help you unwind
mentally and physically.
Stretching: Standing side, front and back stretches,
Whole body stretch, Gentle swings etc.
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, these poses
are particularly effective viv. Sarvangasana, Supta
Baddha Konasana (Reclining Bound Angle Pose),
Supta Vajrasana (Reclining Hero Pose), Setu Bandha
Sarvangasana (Bridge Pose), Salamba Sarvangasana
(Supported Shoulder stand) and finally, don’t forget to
practice the very important Savasana (Corpse Pose).
Pranayama: Om Chanting, Kapalbhati, Alternate
nostril, Nadi Sodhana, Bhramari Pranayama
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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 most of 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
Feel free to call on 9911316600  or 
write on theyogaguru.mohan@gmail.com