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Vashi2Panvel.Com: Navi Mumbai: Sept 15 : Insomnia, the most common type by far, is clinically defined as the inability to fall asleep after lying in bed for thirty minutes or the inability to sustain sleep for more than a few hours without waking. Practically speaking, however, insomnia can be defined as un-restful sleep.

We've all experienced some form of insomnia at particularly stressful times in our lives. It's normal to have trouble sleeping at these times, and it usually passes after a night or two. Insomnia is a problem only when it becomes chronic. Although it is associated with certain physical illnesses-arthritis, heart failure, and chronic lung disease, for example-most experts agree that insomnia is a symptom, not an illness in itself. So what is it a symptom of? There are two answers-the ancient and the modern. At first glance they seem completely different, but a closer look reveals some remarkable similarities.

The Contemporary Angle
The common cause of insomnia, one which has become prevalent only in modern times, is tampering with the normal cycle of sleeping and waking.

Our bodies are designed for sleep to come effortlessly. When it doesn't, when we're holding on to the day's stresses and reaching out for tomorrow's too, there are a number of ways of inducing the body and mind to let go and slip gently into a restful sleep.

Create an Environment that Will Help You Sleep
Your bedroom should be tranquil and inviting. Make it comfortable and conducive to sleep. Eliminate ambient light and any noise that could disturb your sleep. If possible, reserve the bedroom for sleep and sex. Conduct other activities-reading work-related material, watching TV, paying bills, and disciplining your children-in another room. In time, this will create the expectation in your body that the bedroom is where it goes to relax and rest.

End the Day with a Calming Routine
Go to bed about the same time every night. Create a routine that prepares you for sleep. You may already have some kind of program you follow before you go to bed-locking the house, brushing your teeth, maybe reading a little.

Do a Relaxation Exercise
Taking a few minutes to do a short relaxation exercise just before getting into bed is an excellent way of letting go. This doesn't have to be elaborate.

Pay Attention to What You Ingest
It's best to eat a light meal in the evening, especially if you are dining late. You will sleep more deeply if you have finished digesting your food before you go to bed. A rich, heavy meal close to bedtime will interfere with your rest and leave you feeling sluggish in the morning.

Don't Drug Yourself to Sleep
They can be helpful for short-term insomnia resulting from a sudden stressful event, but even the mainstream medi-cal community agrees that sleep medications/sedatives are not helpful in resolving chronic sleep problems.

Don't Panic!
Insomnia is a huge problem in this fast-paced, sugar and caffeine addicted country. But if we can first identify the habits we have that contribute to our sleeplessness and slowly change them, and at the same time add more relaxation and deep breathing to our pre-sleep routine, we will sleep better.


YOGA for Insomnia

Yoga

Simple stretching and relaxation exercises of yoga can increase suppleness, enhance mental and physical relaxation, and improve the quality of your sleep. Yoga is suitable for people of all ages. Do the exercises every evening. Yoga relaxation uses breathing and visualization techniques.

Yoga exercises for insomnia are organized into a three-part sequence. They are designed to help you unwind mentally and physically and prepare you to sleep.

1. Use breathing techniques to relax for five minutes to unwind from daily activities.

2. Do gentle stretches for ten minutes. When doing the exercises listen to your body and be guided by it. Stretch only as far and as often as is comfortable. Do only those asanas or postures you can achieve comfortably.

3. Use breathing relaxation or yoga nidra for ten minutes.

Yoga Nidra Relaxation

In Sanskrit, nidra means sleep.

• Breathe deeply and evenly through both nostrils for several seconds. Feel the breath flow right down into your abdomen. As you exhale, let any remaining tension in your body flow out with it.

• Visualize a relaxing scene. Focus on your feet. Tense and release your toes, then flex your feet hard. As you relax them, feel all the tension drain from your feet, ankles, calves, knees, thighs, buttocks, and abdomen and breathe it out.

• Focus on your hands. Tense the muscles in your arms and hands by clenching your hands into a tight fist, release and let the tension flow from your fingertips up your arms to your shoulders. Breathe it out.

• Focus on your shoulders. Tense your shoulder blades and relax them three times.

• Turn your head to right and left to free any tension in the neck muscles and let your neck relax. Finally tense your facial muscles and as you release them be aware of all the tension draining out of the areas of tension, around your jaw and mouth, the eyes, and away from the forehead.

Standing stretches

Stand with your legs hip width apart, feet parallel, and spine Lifted up with head and neck in a straight Line. Push your heels and toes into the floor. Inhale and exhale deeply a few times.

Whole body stretch

Inhaling deeply, raise your arms above your head with hands clasped, and come up on to your toes. Stretch the whole body upward. Exhale and bring your arms to your side, and lower your heels to the floor. Repeat once more.

Gentle swings

Stand with feet slightly apart and knees slightly bent. Gently swing both arms first to the right, turning your head to the right. Then swing to the Left, turning your head to the Left. Repeat several times in a continuous movement. Relax with your Legs together and arms by your sides.

A daily routine of Yoga can also minimize other symptoms that may cause insomnia. Physical exercises that stretch and relax the muscles help reduce fatigue and stress as well as keeping your physical systems at optimum health. Paying attention to your diet as part of a healthy lifestyle will also help; many sources recommend, for example, avoiding caffeinated beverages for six hours before bed, and avoiding alcohol or a heavy meal right before bed. Taking a warm shower or bath as soon as you come home from work will make your evening more relaxing by removing the stresses of the day.

Daily practice of Yoga meditation will help train your mind and body to stop thinking and stop action. It trains you to turn inward to a peaceful silence which encourages sleep. Practice must be done every day for 15 to 30 minutes for best results.

The author, Anil Shastry is a yoga acharya from Vashi, Navi Mumbai.