Yoga and Good-Night Sleep by Science
As we have all experienced, tress and sleep are associated. One of the issues that plague us in the modern world more than anything else is stress or rather unmanaged stress. While stress in healthy amounts is important to deal with life’s challenges effectively and even be a motivator to accomplish a task, unhealthy amounts or unmanaged stress is like a poison that can completely destroy your immune system, affecting each and every function of your body and making you sick. Research has suggested that yoga may help to reduce the physical and psychological symptoms of stress by decreasing the activity of the stress-related hormones cortisol and adrenaline.
A study published in the Journal of Behavioral Medicine in 2017 found that a 12-week yoga intervention was associated with significant reductions in perceived stress and anxiety, as well as improvements in mood, in a group of healthy adults. Another study published in the Journal of Alternative and Complementary Medicine in 2016 found that an 8-week yoga intervention was associated with significant reductions in cortisol levels, as well as improvements in mood and overall well-being, in a group of women with breast cancer.
Yoga helps you sleep better
One of the many aspects of our lives that Coronavirus pandemic has impacted greatly is our sleep quality. Insomnia has become more common than ever before due to changes in our routine, increased stress and also due to post Covid insomnia that affected many people.
Sleep plays an important role in our overall well-being and without getting sufficient sleep, our risk of chronic diseases go up, and one is at increased risk of high blood pressure, diabetes, heart attack, heart failure or stroke. People who do not sleep well can also become obese or depressed which could further invite many other health issues.
Research has shown that practicing yoga can lead to improvements in sleep quality, duration, and overall feelings of well-being. Yoga’s focus on breath control, relaxation, and meditation can help to quiet the mind and reduce stress, which are both common causes of insomnia. A study published in the Journal of Sleep Research in 2018 found that a 12-week yoga intervention was associated with significant improvements in sleep quality, as well as reductions in insomnia symptoms, depression, and anxiety in older adults. Another study published in the Journal of Behavioral Medicine in 2017 found that a yoga and meditation program was associated with significant improvements in sleep quality, as well as reductions in perceived stress, in individuals with insomnia.
Yoga Nidra for less sleep?!
“Meditation can be the best medicine for your health issues that any medications couldn’t cure.”
Yoga Nidra is one of the meditation techniques, and when it is practiced properly, it is said that one hour of yoga nidra gives you a relaxation and recovery as much as when you have 4 hours sleep. Having a proper wake-sleep cycle schedule with nutritious food and proper asana, meditation, and pranayama practice everyday for a period of time will balance your body and mental states.