I find myself often in bed in the evening - tired, but I just can not sleep. Above all, it is difficult to turn off the head and push the thoughts aside. This phenomenon is called insomnia and is very popular. Yoga and Ayurveda can help you with simple means to fall asleep quickly and also to sleep through the night.
Yoga for good sleep - Asanas
The following asanas help you to fall asleep faster and to sleep better:
Paschimottanasana (Seated Forward Bend) stretches the nerves in the lower back and activates the internal organs. The nerves are stimulated and calmed at the same time. To fully enjoy the relaxing effect, hold the position for a longer time.
Bhujangasana (cobra pose) forms and strengthens the abdomen, reduces stiffness in the lower back and allows deeper breathing. Due to the increased blood flow, the whole body is relaxed.
Supta Baddha Konasana (reclined butterfly) promotes blood circulation and loosens the abdomen. If your knees can not reach the ground, you can put pillows under. Stay a few minutes in this posture and welcome the feeling of relaxation.
Balasana (child pose) is the relaxation pose par excellence. It calms the mind, lengthens the spine and stretches the hips and shoulders. A true wonder pose for stress and anxiety.
Yoga for good sleep - Pranayama
Nadi Shodhana or alternate breathing balances the male and female aspects in us. Opposites are harmonized: thinking - gut feeling, warm - cold, active - passive. This breathing technique calms the body and the mind and thus helps to reach deep sleep. Practice a few rounds of Nadi Shodhana right before falling asleep. Here is a detailed guide.
Brahmari Pranayama or humming bee breath shifts your focus from outside to inside. You can forget about stress factors and concentrate completely on yourself. The monotonous sound calms the mind and makes you sleepy.
Yoga for good sleep - Meditation
Classical meditation is about stopping all thought processes. A lot of practice is needed to really master meditation. You can find the most important meditation techniques here. For everyone, another fits better. Try the different techniques and find out which one calms your mind the best. During meditation, brain waves are slowed down. It is therefore already the precursor to sleep. Practice meditation lying in bed. So, you slide seamlessly from meditation into a deep sleep.
If true meditation is still a bit too demanding for you, you can also use so-called "guided meditations". These are not really meditation. The mind is not calmed but steered in a certain direction. Lever the less a fantasy journey can put you to sleep as well.
Golden milk (milk with turmeric) is an ancient Ayurvedic home remedy that is also used in insomnia. Golden Milk has a strong anti-inflammatory effect and helps prevent muscle soreness. It also strengthens the immune system and stimulates liver function. This supports the body in the cleansing process.
Ingredients for one cup:
1/4l milk (traditionally fresh cow's milk, but almond milk is also fine)
1 pinch of turmeric (no more - difficult to digest)
Honey, as needed (do not cook!)
Boil the milk with turmeric for a short time. Do not simmer, then all benefits will be lost. Honey can be stirred as a sweetener in the milk, but only when it is no longer hot. Heat destroys the healing properties of honey.
I wish you a restful night! Leave us a comment and tell us what helps you fall asleep.