Yoga and lifestyle tips to improve your sleep

Category: Health

We are aware of the fact that many people in the world do not get 8 hours or more of sleep a night, as recommended. The USA seems to fare slightly better, with most sleeping around seven hours. Surprisingly, Finland and The Netherlands seem to be outliers when it comes to sleeping; they are reportedly getting the best quality shut-eye. It is clear that worldwide, many individuals are not reaching optimum levels of sleep - this should be something we work on changing. The importance of sleeping well can't be overstated. If you're having trouble getting to sleep or improving the quality and length of your deep sleep, there are several things you can do today to have a better night's rest. Find out how yoga and pranayama practices help calm the nervous system, and discover how making simple changes can lead to more restful sleep. Sometimes it is not possible to do it on your own, look out for the best yoga classes near me and follow the practices with professionals. 3 Breathing exercises for better sleep 1. Count your exhalations Focus on counting your exhalations from 5 down to 1, then starting again at 1. While paying attention to your breath, ensure that it is flowing in and out evenly. It's natural for the mind to wander, but be mindful of this and re-focus your attention on monitoring the number of breaths you take. 2. Lengthen your exhale To achieve a relaxed state, try breathing out at a longer pace than your breath. Let the exhale last 1.5 or 2 times as long as the inhale, while gradually releasing all tenseness from your muscles simultaneously. Take care to ensure that throughout this process, you remain comfortable and do not overexert yourself, otherwise, feelings of stress and agitation may resurface rather than dissipate. 3. Left nostril breathing The left side of our body reflects the cooling, introverted aspects of ourselves, while the right embodies the warmer, extroverted experience. When you are ready to do so, lie on your right side and use your right thumb to block off your right nostril. Focus on breathing in and out through the left nostril alone for 3-5 minutes as a way to bring yourself some peace and serenity. Once finished, return to your natural breathing pattern.