This breathing technique will help you tap into the part of the brain called the insula, which is associated with cravings as well as moral intuition, creativity and empathy, says Tara Stiles, yoga instructor and author of the upcoming Yoga Cures. It really helps calm everything down, starting with the mind and continuing down through the rest of the body.
There are three important steps to keep in mind when you're trying to improve your sleep:
1. Watch what you put in your body. This includes common stimulants like caffeine and nicotine, but also prescription medications and diet pills. Alcohol may make you feel drowsy at first, but it can prevent deep and restful sleep. Spicy and heavy food can also contribute to restless sleep.
2. Reduce the amount of stress in your life. High levels of stress can lead to a constant state of hyperarousal, during which your body's nervous system is turned on too high. This can cause you to feel jittery and anxious, even at the end of the day. You will be unable to relax enough to get some shut-eye.
Breathing Techniques:
Yogic breathing techniques (pranayama) can help to relax and calm your body. Sometimes struggling to fall asleep makes it even harder to do so. Focusing on your breath can help you avoid or lessen repetitive thinking.
To practice:
1. Inhale deeply through your mouth. Feel the air of your inhalations passing down through your windpipe.
2. Now slightly contract the back of the throat, as you do when you whisper, and exhale. Imagine your breath is fogging up a window.
3. Keep this contraction of the throat as you inhale and exhale, then gently close your mouth and continue breathing through your nose.
4. Concentrate on the sound of the breath, which will soothe your mind. It should be audible to you, but not so loud that someone standing several feet away can hear it.
5. Let your inhalations fill your belly, ribs, and chest. Completely release the air during your exhalations.
Gentle Movement:
Most people with insomnia need a calming practice. However, some might need a more active practice earlier in the day, to reduce extra tension. Overzealous practitioners can sometimes be too aggressive with their yoga. It's important to find the right balance. If you have a very active yoga practice, seek harmony with restorative poses and pranayama.
Practice at home every day. The practice should include gentle forward bends, backbends, twists, and inversions. Try to avoid stimulating movements like Sun Salutations. Forward folds like Child's Pose (Balasana) and inversions like Legs Up the Wall (Viparita Karani) can be very useful in relaxing your body and mind, and preparing yourself for sleep.
1. Start on your hands and knees, then spread your knees wide while keeping your big toes touching.
2. Exhale as you bow forward, letting your torso drape between your thighs.
3. Keep your arms long and extended. Place your forehead on the floor or on a pillow. Then bring your arms to rest alongside your thighs, with your palms facing up.
4. Hold for up to a minute or longer, breathing softly.
5. Set a bolster or pillow on the floor against the wall.
6. Place your low back next to the bolster. Sit sideways and gently bring your legs up onto the wall.
7. Rest your shoulders and head on the floor.
8. Hold for 5-10 minutes, breathing with awareness.
9. To release, slowly push yourself away from the wall and slide your legs to the side.
