If you have troubles with sleeping and you simply want to have a sounder sleep, it’s a good idea to go and exhaust yourself during the day. You can do this in many ways, of course. But perhaps, the best way to do it is through yoga.
Not only does yoga offer physical benefits, but also mental benefits as well. Yoga produces the relaxation response, which is the opposite of stress response, It helps ease any tensions in your muscles and mental stress you get during the day.
The benefits of yoga are widely understood — yoga can improve strength and flexibility, improve breathing, decrease stress and improve mental focus. But what might be less well-known are the positive effects that yoga can have on sleep.
Here are some ways on how yoga helps you get a good night’s sleep:
1. Yoga Fights Stress
Yoga can fight stress and tension. It may help reduce the blood pressure and lower your heart rate. Yoga unites physical and mental disciplines that might help you achieve relaxation physically and mentally, in which you can manage stress and tension better.
A little yoga in the morning, evening or even on lunch break will help you to reduce stress and increase focus. Aside from the natural benefits of Yoga, this is also effective in releasing stress, improving your mood and increase mindfulness
2. Insomniacs Might Even Ditch Their Medications
Are you an insomniac? When it comes to bedtime, Yoga has a lot of benefits. Yoga before bed may calm down your body and your mind. It helps you relax, fall asleep faster, and get more rest, so if you get up every morning, you’ll feel fresh and active. Yoga can be also the ideal technique to unwind your mind.
The combination of pranayama and asana relaxes your body and mind, allowing you for a more soothing and deep sleep. So why not make it a part of your night-time routine? Yoga is extremely beneficial to the mind and the body that it can do wonderful things when it comes to bedtime.
3. Yoga Stabilises the Nervous System
Today, with so many of us under stress and living lifestyles that are continuously on the go, our nerves have to take on a lot of stress and pressure just to keep up with the demands of life. Fortunately, yoga has a direct beneficial effect on the nervous system. Not only yoga helps relieve stress, it also gives benefits to maintain a clear and sharp mind, delaying the onset of certain nervous system disorders.
One of the key benefits of yoga lies in its capability to give a positive impact on your nervous system, which may help you build up a healthier stress response. Calming yoga postures and breathing exercises stimulate your parasympathetic nervous system, which will help you deal with stress and increase feelings of deep relaxation.
4. Yoga Reduces Pain and Discomfort
Yoga is a great help to reduce body pain. The exercise, which contains stretching and breathing activities, is an effective way to increase mobility and relieve chronic discomfort. The researchers at the University of Maryland in the US found yoga was twice as likely to improve the condition as simply doing back exercises – and also improved overall quality of life.
A study published in Annals of Internal Medicine found that among 313 people with chronic back pain, practising yoga on a weekly basis improved mobility more than standard medical care.
Aside from low back pain, yoga can also help people with arthritis, headache, and many other types of chronic pain conditions. Yoga helped perform daily tasks better among people with fibromyalgia osteoporosis-related shape of the spine, according to a 2013 study.
5. Yoga Hushes the Brain
Breathing has an important role in the wellness of the mind. When you breathe slowly, so does your movement, as it mirrors the tempo of your breathing. It gives a lot of peaceful space in your mind, settling you into the deepness of the inner peace.
Not only yoga is beneficial when it comes to improving flexibility and reducing stress. It can also allow you to sleep better. If you have problems sleeping, try to perform yoga regularly. It will help you sleep longer, fall asleep faster, and easily return to sleep quickly when you wake up during the night. Having a quality sleep more likely lets you feel better during the day.
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Wieland LS, Skoetz N, Pilkington K, Vempati R, D’Adamo CR, Berman BM. Yoga treatment for chronic non-specific low back pain. Cochrane Database of Systematic Reviews 2017, Issue 1. Art. No.: CD010671. DOI: 10.1002/14651858.CD010671.pub2.
Tilbrook HE, Cox H, Hewitt CE, Kang’ombe AR, Chuang L, Jayakody S, et al. Yoga for Chronic Low Back Pain: A Randomized Trial. Ann Intern Med. 2011;155:569–578. doi: 10.7326/0003-4819-155-9-201111010-00003
Ward, L., Stebbings, S., Cherkin, D. and Baxter, G. D. (2013), Yoga for Functional Ability, Pain and Psychosocial Outcomes in Musculoskeletal Conditions: A Systematic Review and Meta-Analysis. Musculoskelet. Care, 11: 203–217. doi:10.1002/msc.1042