A bout of occasional insomnia isn’t unusual – we’ve all been there. And in these anxious times, falling asleep and staying asleep are often even more elusive than usual for many of us.
There are many traditional treatments for insomnia including turning off screens before bedtime, sipping chamomile tea, and avoiding caffeine. Been there. Done that.
Have you ever tried yoga and Ayurveda practices to help you slip into sound slumber? In clinical studies, yoga has shown to improve:
- Sleep efficiency
- Total sleep time
- Total wake time
- Sleep onset latency (the amount of time it takes to fall asleep)
- Wake time after sleep onset
Some poses that improve sleep are legs-up-the-wall, supported bridge pose, reclined cobbler, child’s pose, happy baby, seated forward fold, corpse pose (savasana). These poses in particular cool the mind, relieve stress, activate the body’s natural resting response, reduce heart rate, and refresh the heart and lungs.
You might also try a special (and tasty) treat before bed based on Ayurvedic practices and have a cup of warm Golden Milk. The spices and milk proteins help settle the nervous system and build the Ojas (Deepak Chopra defines ojas as “the pure and subtle substance that’s extracted from food…the vital nectar of life”). Here’s the recipe (adapted from Balance & Bliss Ayurveda:
- 1 cup organic milk (cow, soy, almond, rice, cashew, oat, etc.)
- 1 spoonful Ghee (clarified butter) – you can make this yourself or buy it at some grocery stores
- Maple syrup, to taste
- A pinch or two of each spice, to taste:
- Turmeric
- Nutmeg
- Cinnamon
- Ground cloves
Warm ghee until it is melted. Add the milk and spices and heat. When warm, sip slowly.
Explore more about wellness, the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio classes, Y4A’s unique workshops, and on our Facebook page.