Unfortunately, sleeping pills are the dominant treatment strategy for insomnia. Sleeping pills don't work for everyone, have side effects, and don't address the underlying stress that keeps you awake. That's why medical experts are increasingly advising those struggling with poor sleep to try more natural solutions. Kundalini Yoga is one viable option. Through the practice of kriyas, which are specific breath control techniques, and the addition of exercises, anyone can find the fulfilling rest they need.
These Kundalini Yoga techniques can help if you have recently begun to suffer from poor sleep or you struggle with an ongoing sleep disorder. According to "Yoga Can Help With Insomnia" by Psychology Today, "Researchers at Harvard Medical School investigated how a daily yoga practice might affect sleep for people with insomnia and found broad improvements in sleep quality and quantity."
First, it's critical to maintain good sleep hygiene. These are the habits that put you in the best position to have a full night of quality sleep. Signs your sleep could use improvement include taking too long to fall asleep, waking multiple times with difficulty falling back asleep, overall light and restless sleep, and drowsiness during the day. While each person must adopt consistent sleep hygiene practices that work for them, here are some guidelines that you can follow to sleep better:
* Avoid bright screens and stimulants like caffeine, alcohol, or nicotine close to bedtime.
* Exercise during the day so your body is ready to rest later. Be mindful of timing; exercising too late in the day can disrupt sleep.
* A light snack is OK, but avoid heavy meals or spicy foods before bed.
* Drink a glass of water before sleep since dehydration can disturb the sleeping mind. Waking up to use the bathroom is less disruptive to a whole night's sleep than dehydration.
* Practice a restful activity before getting into bed. For example, do gentle yoga and slow breathing exercises, read a book, pray, or meditate.
* If your nighttime sleep is poor, avoid napping during the daytime.
The 3HO Foundation recommends using these Kundalini Yoga techniques to quickly achieve deep sleep in just a few minutes:
Step 1: A busy mind has difficulty sleeping. Quiet your thoughts by first visualizing all your worries, ideas, and problems, wrapping them up in a package. Then, place that package on a shelf in your mind. You'll be amazed at how many are gone, solved, or improved by the time you wake up.
Step 2: Lie on your stomach and turn your head so your right cheek is on the pillow. This automatically opens your left nostril to bring in cooling, calming energy. Practice long, deep breathing in this position. Then block your right nostril with your hand and continue long, deep breathing through the left nostril.
Step 3: Once you feel drowsy, turn to your preferred sleeping position on your back or side. Continue long, deep breathing until asleep.