#managing insomnia

How to Manage Chronic Insomnia Without Medication Introduction Chronic insomnia is a widespread sleep disorder characterized by persistent ⁣difficulty‌ initiating or maintaining ​sleep, resulting in significant impairment of daytime⁤ functioning. Affecting up to 10-15% of adults ‌globally,chronic insomnia increases the risk of cardiovascular disease,depression,and⁢ decreased quality of life⁤…

Proper sleep is crucial for good health. If you are sleep deprived and suffer from insomnia, you may easily feel tired, run out of energy and become less productive which in turn also increases the chances of having other health problems. 

Changing your sleep habits, reducing stress, can be very helpful to manage insomnia. As a long term chronic insomnia treatment you may require medications, and above all, practicing yoga can restore restful sleep. While doctors may also recommend cognitive behavioural therapy for chronic insomnia treatment in order to help improve relaxation and sleep, yoga is the best solution for managing insomnia.

A study found that regular yoga improves sleep quality and time. It helps you calm your nervous system and unwind after a long, eventful day. The key to yoga for sleep is to opt for restorative poses. 

Here are some benefits of yoga for insomnia:

1. Practicing yoga regularly will help you fall asleep quicker. It will also allow you to sleep for longer, and eliminate disrupted sleep. Yoga is very effective for both the body and the mind. You may practice meditation at bedtime for improved sleep patterns and to drive away unnecessary thoughts that may keep you up at night.

2. Yoga has a positive effect on weight maintenance and weight loss. It may help you be more mindful of your eating habits. People who binge eat at night find it difficult to fall asleep. Yoga can help you avoid this bad habit and sleep better.

3. Yoga is a natural alternative to pharmaceutical sleep aids. Over the counter medications that  are often given to older adults may cause an addiction. Practicing yoga regularly before bedtime will ensure that you do not need medications and can fall asleep on your own. 

4. Yoga helps your body and mind relax and it is very important for good sleep. It may cause you to have lower blood pressure and lower amounts of the stress hormone cortisol. This will help you release stress, anxiety, and insomnia.

Points to Remember

Yoga undoubtedly helps in managing insomnia, it will not only prepare you for sleep but also improve body strength, flexibility and mood. However, yoga must be practiced safely. Make sure you do not stimulate your mind or body too much before bedtime as it can keep you awake. Focus on meditation and breathing techniques. Avoid pushing yourself beyond your limits. If you have any medical concerns, including injuries, speak to your doctor before starting a new practice. Listed below are 5 yoga's that can help in managing insomnia:

Forward Fold

Child’s Pose

Legs-Up-the-Wall 

Supine Twist

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