Counting Sheep? How to Relieve Insomnia.
What is insomnia?
Affecting about one-third of the UK population, insomnia is either trouble falling asleep, waking during the night or just not getting enough sleep. Insomnia can cost billions in lost work productivity, and can increase accidents, as well as mental and physical conditions such as heart disease, depression, and high blood pressure.
What causes insomnia?
Life changes, stress, a poor diet and routine such as too many stimulants like caffeine, alcohol, and electronic screen time, as well as underlying physical health conditions may cause sleeplessness, so its best to check with a medical professional if it’s long-term.
How can Mindful Yoga help you self-manage sleeplessness?
Good sleep habits are vital to a great night’s rest, such as going to bed and waking up the same time every day, as well as gentle exercise such as Yoga; however, you could make the following as part of your bedtime routine:
- Journaling like Mindfulness, which is the exercise of keeping a diary, can help you process, identify and filter your thoughts – write down what worries you or create to-do-lists, then state what you are grateful for about your day.
- Do a Restorative Yoga pose such as legs up the wall (pictured) for at least 5 minutes.
- Combine this easy posture with controlled 1:2 breathing by gradually making your exhales twice as long as your inhales. These will slow down your heart rate and help you relax.
- And finally to unwind, listen to a guided Yoga Nidra recording found in the sleep section on the free to download ‘Insight Timer’ app.
Tristessa Moore, is a registered Yoga Therapist (CNHC) accredited by the British Council for Yoga Therapy, and delivers well-being to school pupils, educational staff, businesses, and to the general public. For more information: www.yogatherapyhull.co.uk or @yogatherapyhull
