Best solution for sleep problems due to depression: yoga Stanford University Crash Course on Creativity Professor Tina Seelig Fall 2012- Stardust team
A good laugh and a long sleep are the best cures in the doctors book ~ Irish Proverb
DepressionDepression is one of the manifestations of stress in the same list with other symptomseither purely physical or psychological such as pain of any kind, heart disease, digestiveproblems, sleep problems, obesity or autoimmune diseases We presented some solutions to tackle with depression and stress: •Conflict resolution •Exercise •Getting a hobby •Meditation •Deep breathing •Relaxation techniques •Artistic Expression •Progressive relaxation •Stress ballsWe will focus on benefits of YOGA •Natural medicine •Time management
Some academic research•“…In conclusion, this randomized pilot study indicates that participating in a short-term Iyengar yogacourse may have therapeutic benefits for people experiencing mild levels of depression. These benefitsinclude reductions in depression and anxiety, improved acute mood, and possible modulation of cortisol. ”•“...Preliminary findings support the potential of yoga as a complementary treatment of depressed patientswho are taking anti-depressant medications but who are only in partial remission. The purpose of this articleis to present further data on the intervention, focusing on individual differences in psychological, emotionaland biological processes affecting treatment outcome. Yoga appears to be a promising intervention fordepression; it is cost-effective and easy to implement. It produces many beneficial emotional, psychologicaland biological effects, as supported by observations in this study. The physiological methods are especiallyuseful as they provide objective markers of the processes and effectiveness of treatment. These observationsmay help guide further clinical application of yoga in depression and other mental health disorders, andfuture research on the processes and mechanisms. ”•“...This study aimed to test the effects of a 6-month yoga exercise program in improving sleep quality anddecreasing depression in transitional frail elders living in assisted living facilities. Results: After 6 months ofperforming yoga exercises, participants overall sleep quality had significantly improved, whereasdepression, sleep disturbances, and daytime dysfunction had decreased significantly (p < .05). In addition,participants in the intervention group had better results on all outcome indicators than those of participantsin the control group (p < .05).”•“...There is good evidence for cognitive and physiological arousal in chronic insomnia. Accordingly, clinicaltrial studies of insomnia treatments aimed at reducing arousal, including relaxation and meditation, havereported positive results. Yoga is a multicomponent practice that is also known to be effective in reducingarousal, although it has not been well evaluated as a treatment for insomnia”.
Yoga as a philosophyYoga, an ancient but perfect science, deals with the evolution of humanity. This evolutionincludes all aspects of ones being, from bodily health to self-realization. Yoga means union- the union of body with consciousness and consciousness with the soul. Yoga cultivatesthe ways of maintaining a balanced attitude in day-to-day life and endows skill in theperformance of ones actions. ~B.K.S. Iyengar, Astadala YogamalaThe autonomic nervous system is dividedinto the sympathetic system, which isoften identified with the fight-or-flightresponse, and the parasympathetic,which is identified with whats been calledthe relaxation response. Whenyou do yoga - the deep breathing, thestretching, the movements that releasemuscle tension, the relaxed focus on beingpresent in your body - you initiatea process that turns the fight-or-flightsystem off and the relaxation responseon. That has a dramatic effect on the body.The heartbeat slows, respirationdecreases, blood pressure decreases. Thebody seizes this chance to turn onthe healing mechanisms. ~Richard Faulds
The 8 “ashtangas” in your lifeAccording to the Yoga Sutras of Patanjali, one of the ancient texts that is the basisfor the philosophy behind yoga, there are the eight “ashtangas” (sanscritic) of yoga.Each "ashtanga"- limb relates to an aspect of achieving a healthy and fulfilling life. 1. Yama: Five ethical guidelines regarding moral behavior towards others: Ahimsa: Nonviolence, Satya: Truthfulness, Asteya: Nonstealing, Brahmacharya: Nonlust Aparigraha: Noncovetesness 2. Niyama: Five ethical guidelines regarding moral behavior towards oneself: Saucha: Cleanliness, Santosa: Contentment, Tapas: Sustained practice, Svadhyaya: Self study, Isvara pranidhana: Surrender to God 3. Asana: Practice of yoga postures. 4. Pranayama: Practice of breathing exercises. 5. Pratyahara: Withdrawal of the senses, meaning that the exterior world is not a distraction from the interior world within oneself. 6. Dharana: Concentration, meaning the ability to focus on something uninterrupted by external or internal distractions. 7. Dhyana: Meditation. Building upon Dharana, the concentration is no longer focused on a single thing but is all encompassing. 8. Samadhi: Bliss. Building upon Dhyana, the transcendence of the self through meditation. The merging of the self with the universe. Sometimes translated as enlightenment.
Diversity in stylesHatha Yogaslow-paced stretching class with some simple breathing exercises and perhaps seated meditation. Thisis a good place to learn basic poses, relaxation techniques, and become comfortable with yogaVinyasa Yoga- Flow YogaVinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” Flow because of the smooth way that the poses run together and become likea dance. Vinyasa’s strength is in its diversity. Power Yoga : a minimal amount of chanting and meditation withVinyasa Styles their yogaAnusara : intrinsic goodness of all beings Iyengar : concerned with bodily alignmentAshtanga: ujjayi breathing, mula bandha, uddiyana bandha,and drishti Forrest : vigorous asana sequencesBikram/ Hot Yoga : loosening of tight muscles and profuse Kripalu : meditation, physical healing and spiritual transformationsweating Integral : is a gentle hatha practiceJivamukti : classes are physically intense and often include Sivananda: is based upon 5 principles:some chanting 1. Proper exercise (Asana, focusing on 12 poses in particular) 2. Proper breathing (Pranayama)Kundalini : emphasis on the breath in conjunction with 3. Proper relaxation (Savasana)physical movement, with the purpose of freeing energy in 4. Proper diet (Vegetarian)the lower body and allowing it to move upwards 5. Positive thinking and meditation (Dhyana)
Mantras to help you sleep•Yoga teaches us to cure what need not be endured and endure what cannot be cured. ~B.K.S. Iyengar•Warrior pose battles inner weakness and wins focus. You see that there is no war within you. Youre on your own side, and you are your own strength. ~The Quote Garden•Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without. ~Ymber Delecto•Yoga is the fountain of youth. Youre only as young as your spine is flexible. ~Bob Harper•Yoga is the practice of quieting the mind. ~Patanjali, translated from Sanskrit•For those wounded by civilization, yoga is the most healing salve. ~T. Guillemets•Yoga is bodily gospel. ~ Reaven Fields
ChantingBy playing mantra in your environment, and by chanting along, you can achieve a state ofmindful meditation that will soothe your tired body and mind. Kundalini yoga mantras canrelax and refresh your mind, body and spirit.Sa Ta Na Ma Har Har MukundayTranslation: Translation: The Infinite Creator Liberates Me.Saa = Infinity, totality of the Cosmos This mantra for insomnia liberates you fromTaa = Life (birth of form from the Infinity) whatever block is enslaving you.Naa = death (or transformation) This mantra can help you release them fromMaa = Rebirth your physical, mental and etheric bodies.This mantra for insomnia is a panj shabad (meaning 5 sound mantra). These 5 sounds helpbalance the hemispheres of the brain. The mantra itself refers to the cycle of life, and has greatpower to be a catalyst for change.Ang Sang WaheguruTranslation:The dynamic, loving energy of the Infinite Source of All is dancing within my every cell, and ispresent in my every limb. My individual consciousness merges with the Universal consciousness.This simple mantra brings peace and healing into your body. Often we lie awake because ofphysical pain or imbalance, and this soothing, hypnotic mantra can help you release your pain byre-identifying with Universal consciousness.
Taking charge of your sleepThere are many ways to cope with stress and depressionLearning how to relax increases your ability to stay calm and collected underpressureInvesting in your emotional life allows you to remainfocused, flexible, and positive in bad timesManaging stress is all about taking charge:taking charge of your thoughts, your emotions,your schedule, your environment, and theway you deal with problems It’s up to you ;-)