Yoga vs insomnia

Stats of insomnia worldwide

Reference [1].

Reference [6].

Reference [6].

Main factors responsible for insomnia worldwide are:

What is Insomnia? (In simple words)

•          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.

Reference [4].

    Types of insomnia based on night-time symptoms are

Reference [4].

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 [1].
•          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 [2].
•          Yoga Nidra could be used as critically important therapy for chronic insomnia patients [3].
•          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).

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:

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.

Yoga Therapy for Insomnia [7]

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.

1. Mickey Mouse did yoga.
In Shanghai Disney Land Mickey is doing yoga, to get ready for reopening after lockdown. Lockdown was put into place in January in China.  WATCH

2. Yoga and Ayurveda are boosting immunity around the globe.
Indian PM Narendra Modi said that world is acknowledging the power of yoga and in the near future, world will also know about miracles of Ayurveda (Indian traditional medicinal system).

3. Harvard medical school recommends yoga and meditation to boost immunity against Covid 19 and to achieve calm state of mind.

References 

 1. Khalsa, S.B.S. (2004). Treatment of Chronic Insomnia with Yoga: A Preliminary Study with Sleep–Wake Diaries. Applied Psychophysiology and Biofeedback. Vol. 29; pp: 269 – 278.

2.       Taibi, D.M. and M.V. Vitiello (2011). A pilot study of gentle yoga for sleep disturbance in women with osteoarthritis. Sleep Medicine. Vol. 12; pp: 512 – 517.

3.       Datta, K., Tripathi, M. and H.N. Mallick (2017). Yoga Nidra: An innovative approach for management of chronic insomnia- A case report. Sleep Science and Practice. Vol. 1:7. pp: 1 – 11.

4.       NIH (2005). NIH State-of-the-Science Conference Statement on manifestations and management of chronic insomnia in adults. Consens State Sci Statements, 22(2), 1- 30.

5.       Zhang, Y. et. al. (2019). Worldwide and regional prevalence rates of co-occurrence of insomnia and insomnia symptoms with obstructive sleep apnea: A systematic review and meta-analysis. Sleep Medicine Reviews. Vol. 45; pp: 1 – 17.

6.       Horan, L. Retrieved from https://www.dreams.co.uk/sleep-matters-club/data-shows-a-shocking-worldwide-lack-of-sleep/.

7.      McCall, T. (2007). YOGA AS MEDICINE. Random House Publishing Group. pp: 409 – 425.