Insomnia – one of medicine’s greatest challenges
One of the biggest challenges of modern medicine is insomnia – it is the third most frequently reported ailment to doctors, right after headaches and gastrointestinal diseases. Insomnia is classified as a disease of civilisation [1]. Meanwhile, it only took the researchers two weeks to conclude that sleep is adequately taken care of by regular yoga practice.
However, we do not mean traditional asanas here, but a practice called yoga nidra. Study subjects reported higher sleep efficiency and a higher percentage of delta waves during deep sleep [2]. Improvement in sleep quality was also accompanied by positive changes in cognitive abilities. The subjects showed progress in cognitive tests and tasks related to working memory, abstract thinking, emotion recognition and remembering [2].
Sleep as important as diet
Healthy sleep and a healthy figure go hand in hand. High quality sleep is closely correlated with maintaining a healthy BMI [3]. Indeed, it has been found that the probability of obesity in children who sleep too little was 89%, and 55% for adults [3]. To make matters worse, obesity often promotes the development of sleep apnoea, which further impedes quality sleep and exacerbates weight gain.
Scientists believe that the correlation between sleep and weight is caused primarily by the hunger and satiety hormones ghrelin and leptin. If we do not provide the body with quality sleep, their function is impaired [3]. What is more, lack of sleep results in fatigue the next day, which affects not only motivation to exercise, but also the ability to focus on training and its quality.
Yoga nidra – use cases and practice
Joga nidra to sposób na pozytywne zmiany zarówno w obszarze wypoczynku, jak i dbania o zdrową sylwetkę. Praktykowanie tego typu jogi przynosi jednak znacznie więcej korzyści takich jak:
- equalising blood pressure,
- reducing fluctuations in glucose levels in people with type 2 diabetes,
- reducing stress levels and improving well-being,
- reducing physical symptoms of anxiety,
- supporting the immune system,
- boosting energy,
- lowering cholesterol levels [4].
Many people tend to associate yoga nidra with meditation rather than with classical asanas. Unlike meditation, however, nidra is practiced lying down. In turn, you shift your attention to the breath, bodily sensations, emotions and thoughts [5]. You lie quietly on your back, with your arms placed along the body, and try to relax your muscles one by one, starting with your face. One session lasts from 10 minutes to an hour [4].
See also: „Aerial yoga – build up your body’s strength in the air”.
Apart from the position in which we practice yoga nidra, there are more differences between this practice and meditation. When meditating, the mind is to remain awake, but thoughts should flow freely. Yoga nidra, on the other hand, is about putting oneself intentionally into a state where the mind completely relaxes, as before falling asleep [4]. Both of these techniques have positive effects on health and well-being, so they can be used in parallel. Especially since the benefits of meditation for physically active people cannot be overstated.
Yoga nidra – who can practice it?
Yoga nidra is one of those practices that can be recommended to almost anyone [5]. Both age and physical condition are of little importance. The only contraindication may be serious mental problems, including diagnosed depression or PTSD [5]. However, this does not mean an absolute ban on the practice, although it is advisable to contact your doctor beforehand to decide on the next steps.
Both healthy sleep and a healthy figure are complex issues, and even the best solutions should be part of a healthy lifestyle. Nevertheless, it should be noted that yoga nidra is extremely simple to introduce, and if only for that reason it is worth trying.
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References:
- https://journals.viamedica.pl/psychiatria/article/viewFile/29084/23849
- https://naukawpolsce.pl/aktualnosci/news%2C99816%2Cjoga-nidra-poprawia-sen-oraz-pamiec.html
- https://www.medonet.pl/zdrowie/zdrowie-dla-kazdego,jak-sen-wplywa-na-wage-ciala--7-waznych-informacji,artykul,95228131.html
- https://www.medonet.pl/odzyskaj-zdrowy-sen/zdrowy-sen,joga-nidra-to-ratunek-na-bezsennosc--odplyniesz-w-10-minut,artykul,37317429.html
- https://www.tummee.com/pl/yoga-philosophy/yoga-nidra