This document discusses insomnia, its causes and effects, and how yoga can be used to treat it. It defines insomnia as difficulty falling asleep or staying asleep. Stress is a main cause. It then discusses how yoga treats insomnia through techniques like postures, breathing exercises and meditation which help sleep parameters like sleep onset latency and sleep efficiency. Studies show yoga improved sleep in older adults with arthritis. Yoga nidra and limiting stimulants before bed can also help. Protocols for yoga poses and breathing to promote better sleep or for when unable to sleep are provided. Facts about insomnia prevalence and tips for maintaining sleep records to tackle it are also included.
2. What is Insomnia?
In simple words, insomnia is difficulty in falling
asleep and maintaining sleep. Insomnia is both –
a symptom and disorder. Insomnia have effects
on day activities, performance, attention levels
and overall quality of life (QoL). Stressful
personal circumstances is one of the main cause
of insomnia.
7. Discussion (How yoga treats Insomnia?)
• Insomnia is a psychological disorder
and yoga is known, to treat
psychological and psychosomatic
disorders, through its various
techniques of postures, breathing
exercises and meditation.
• Sleep efficiency (SE), total sleep
time (TST), total wake time (TWT),
sleep onset latency (SOL), wake time
after sleep onset (WASO) are the
parameters which are used to find
the Sleep quality.
•
• It had been observed that sleeping
disorders was mostly found in older
people as compared to young ones. A
study was done on older women with
average age 65.2 (having
osteoarthritis).They were given
simple yoga treatment. Result
showed enhancement in sleep onset
latency, sleep efficiency and number
of nights with insomnia were
remarkably improved.
8. Cont’d
• Yoga Nidra could be used as
critically important therapy for
chronic insomnia patients.
• Insomnia is associated with
many diseases like arthritis,
cancer, hypertension, stroke,
asthmatic. Insomniacs tends to
over-react in simple situations.
• Caffeine, which is found in coffee, cold
drinks, chocolate, and various pain
relievers contribute to sleep
disorders. One could not get sleep but
putting pressure on body or mind.
• Hormone Melatonin helps to
regulate sleep, which is being secreted by
Pineal gland. Its secretion is high at night
and low in daytime (Because secretion is
inhibited in daylight).
9. Conclusion of
discussion
There are scientific proof
that say that yoga could
cure insomnia. One could
use the practices and
methods given below to
get benefited.
Following things should be kept in
mind to avoid insomnia
10.
11. Some facts, tips and advice for Insomnia
• Fact: Elderly females (post-
menopausal age) are more vulnerable
to sleep disturbances than elderly
males.
• Fact: Chronic pain make insomnia
worse.
• Fact: According to Ayurveda (Indian
traditional medicinal system),
insomnia is nothing but excess of
vata dosha in the body.
• Tip: One should stop doing anything
that stimulate nervous system, at
least one hour before going to bed.
Listening to soothing music and
reading books is advisable.
• Fact: 20% of the world’s population is
sleep deprived.
• Advice: Maintaining of record of your
sleep time, help to tackle insomnia.
12. YogaTherapy for Insomnia
Protocol 1 (To promote better sleep)
• Exercise 1: Supported downward-facing dog
Pose (Adho Muhka Svanasana) for two
minutes.
• Exercise 2: Headstand (Sirsasana), three to
five minutes
• Exercise 3: Supported Shoulderstand
(Salamba Sarvangasana), five to eight
minutets
• Exercise 4: Supported legs up the wall pose
(viparita Karani), then minutes or longer.
Protocol 2 (When you can't sleep)
• Exercise 1: Breath counting in Ujjayi
pranayama. (Till 100)
• Exercise 2: Normal inhalation with
prolonged ujjayi exhalation.
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