Which Yoga Practices Help Improve Sleep Quality

Sleep is a natural integrative process of circadian clock, homeostatic response of body mind as autonomic nervous system balance, yoga interventions. Scroll down to know more.

Our bodies run on internal time keeper called circadian rhythm, a 24 hour biological cycle which regulates most important function of body, such as hormone release, immune function and even body temperature .Sleep is the most important lifestyle factor and body's natural medicine which decides it's ability to perform and heal in day to day life. Due to modern lifestyle and hustle culture, we often tend to get out of sync from our natural clock which brings disharmony and further result in chronic metabolic dysfunctions.

Physiologically speaking, there are unique cycles within sleep that occur every 90 minutes or so. Deep non-REM ( Slow-Wave Sleep) assists with physical healing and growth hormone secretion. It also boosts the immune system and helps clear waste from the brain through a system called glymphatic systemics during each nocturnal period. REM sleep focuses on emotions and memory and interestingly_hits you when your body is technically paralyzed.

Signs of Really Good Sleep (Backed by Actual Science)

We all know sleep matters, but what actually counts as "good" sleep? It's not just closing your eyes for eight hours. Sleep researchers (from places like the American Academy of Sleep Medicine and big population studies) say truly restorative sleep has a few clear signs. When most of these are happening night after night, you wake up feeling human instead of half-dead.

You get 7 9 hours most nights. Less than 6 hours regularly starts hurting your body and brain more inflammation, worse mood, higher risk for weight gain and heart stuff.

You're actually asleep for most of the time you're in bed (at least 85%). If you're lying there wide awake for ages, that's low sleep efficiency It breaks everything apart and leaves you totally exhausted even after "enough" time has passed.

Go to sleep and wake up around the same time every day (give or take an hour, even on the weekends). Having a routine will help keep your hormone and metabolic systems, as well as your mood, on a level playing field. Big swings feel like mini jet lag and quietly stress your system.

You sleep mostly without interruptions. A quick bathroom trip is fine, but constant wake-ups steal the deep and dream stages you need for repair and feeling steady.

You get decent amounts of deep sleep and REM. Deep sleep fixes your body and clears brain gunk. REM sorts emotions and locks in memories. Skimp on either and you wake up foggy, cranky, or emotionally raw.

You wake up feeling pretty good no major alarm battle. You're alert within 30 60 minutes, don't need endless coffee, and aren't desperate for a nap by 3 p.m.

That "refreshed" feeling is the real proof.

Sleep in ancient yogic wisdom: A YOGIC VIEW

In the Bhagavad Gita, Lord Krishna highlights the importance of balance in all aspects of life, including sleep. He states that a person of yoga is not a person who sleeps too much or too little. A person of yoga is a person of moderation in sleeping, working, eating, and having recreation. A person needs sleep in order to maintain harmony with his/her body, mind, and spirit. It facilitates the clarity of thoughts and emotions as well as the ability to have a focused mind in doing his/her duties (dharma)

India's ancient system of health, considers sleep (Nidra) one of the three pillars of life, along with food and balanced living. According to Ancient health and wellness wisdom, good sleep nourishes the body, strengthens immunity, supports digestion, and calms the mind. Disturbed or insufficient sleep is believed to weaken vitality and create imbalance in both physical and mental health.

YOGA AS SLEEP MEDICINE

Importance of yogic discipline : Yama and Niyama

Continuous Sensory stimulations leads to an overdriven and hyperactivity body as well as mind, even when the biology is suppose to just relax and reset.

Yoga, long before introduced PRATYAHARA, which means withdrawal of senses, in modern neurophysiology this translates to reduced reduced sensory input to thalamus and cortex and increased parasympathetic dominance.

PRATYAHARA actually translates to effective and mindful sensory gating, which increases alpha and theta wave dominance in brain. Chronic insomnia is actually a byproduct of hyperarousal state of mind, when body and mind have long ago forgotten to relax.

SURYA TRATAKA AS A NATURAL RED LIGHT THERAPY AND PHOTOBIOMODULATION. ARUNA , the red glowing sun seen during sun rise, before the solar brilliance. In ancient time sun gazing was a daily ritual to be performed during sun rise, which was the primary reason why our ancestors never needed a sleeping pill. It has strong impact of circadian signalling, which charges the up the body and regulates metabolism by creating a direct impact on mitochondria, it initiates natural hormonal signalling without any allostatic load on body when practiced continuously. And the good part is, free accessibility.

ASANAS AS MEDITATIVE MOVEMENTS

Sleep is a natural integrative process of circadian clock, homeostatic response of body mind as autonomic nervous system balance, yoga interventions such as, shavasana, Shashank asana, Makarasana, mild gentle stretches like padhastasana , utitapadasana, has shown great results in reducing cognitive load, increasing vagal tone, improving sleep efficiency, total sleep time.

PRANAYAMA AS NIDRA-AYAMA PRANAYAMA IS A MODERN RESPIRATORY NEURO MODULATION THERAPY,

It helps in regulating the activity of mind as discussed in classical yoga text , when the breath moves, the mind moves, when the breath becomes still, the mind becomes still, disturbed breath leads to disturbed prana and disturbed prana leads to disturbed mind.

Yogic breathing, Chandra bhedana, Nadi Shodhana, Chandra Anulom Vilom, sheetkari and Sheetali are cooling and calming breathing techniques which will induce tranquility in mind body axis.

RELAXATION TECHNIQUES AS DAILY SLEEP RITUAL YOGA NIDRA AS GUIDED RELAXATION

It is a systematic guided relaxation performed in supine position with rotation of awareness, breath awareness, emotional regulation and Sankalpa. This practice is proved to be very effective in regulating autonomic functions of body which favours quality sleep and decreases sleep latency. It reduced beta waves hyperactivity and increases alpha waves dominance, mimics natural sleep, thus creates a bridge state between wake and NREM sleep.