Sweet dreams
Sleep is crucial for our well-being. Its importance and necessity seem evident for everyone, especially for those after the sleepless night. If the disturbed night is an occasional inconvenience, we can recuperate quickly. However, if the situation gets out of hands and restless nights become a standard, we face a severe problem. What is insomnia, what are its symptoms and causes, and how to deal with it?
Insomnia (sleeplessness) is a sleep disorder when we don't get enough quantity or quality of sleep. It can manifest itself in the form of struggle to fall asleep (typical tossing and turning case called sleep latency) or difficulty staying asleep (referred to as problems with sleep maintenance). However, insomnia also applies to a situation when even though we are spending hours a night in bed, we experience drowsiness and fatigue during the day.
We depend on good relaxed nights. Otherwise, we expose ourselves to serious consequences, among others:
lower performance,
slower reaction time that often leads to mistakes and accidents,
mental health disorders: depression, anxiety,
increased risk of long term diseases, such as higher blood pressure and heart disorders.
The most common factors that cause insomnia are:
media technology - self-luminous devices,
disturbance in circadian rhythm (internal clock) - responsible for sleep-wake cycle, metabolism and body temperature (caused by a jet leg, shift work etc.)
psychological issues: mood disorders, depression,
stress (trauma),
medical conditions and sleep-related disorders like sleep apnoea or restless legs syndrome,
hormones: cortisol, estrogen, progesterone and melatonin,
overeating,
other factors like snoring partner, parasites, overactive mind.Insomnia seems to be a byproduct of our lifestyle. So, how can we address the issue?
Insomnia seems to be a byproduct of our lifestyle. So, how can we address the issue?
The routine of going to bed and waking up at the same hours plays an enormous role.
Let's start to keep a consistent schedule. The routine of going to bed and waking up at the same hours plays an enormous role. According to Ayurvedic sources (Indian medicine), imbalanced Vata constitution - the energy associated with movement is the prime cause of insomnia. Therefore it's advised to initiate bedtime routine before 10 p.m. as the energy of that part of the day is lethargic. Consequently, the wake-up time should be before 6 a.m., as we want to take advantage of the most stimulating morning energy.
From the biochemical point of view, the secretion of melatonin, a hormone responsible for regulating the sleep-wake cycle, happens after sunset and its level rises at about 9 p.m. Here we touch the issue of living in the lit-up world. By being surrounded by electronic gadgets that continuously flash, we convince our brain that it's always daytime and we mess up with our internal clock. So to be able to relax, we have to activate the switch-off mode.
we have to activate the switch-off mode
Avoiding overstimulation doesn't only apply to electronics. We shouldn't dwell on matters that can wait for better tomorrow or get engaged in cracking codes just before bedtime as it causes the rise in secretion of cortisol (anti-sleep hormone) that forms part of the body's fight-or-flight response. Its level is generally elevated during stress and stays raised with people with high-stress jobs or lives. Naturally, the level of cortisol also rises 30 minutes after wake up. So we should try to reduce mind stimulus; otherwise, we can kiss sleep goodbye. Breathing exercises, yoga and meditation can be beneficial in managing a racing mind.
That's how from mind digestion we reached the subject of food digestion. During the night we want the whole body to relax. Therefore we shouldn't load the system with the excess amount of food. Eat light before resting.
Concluding the initial step for good sleep is the implementation of the behavioural changes like keeping the regular bedtime routine, cutting on sensory stimulation, following diet recommendations.
Single Nostril Pranayama
Chandra Bhedana
(Moon-Piercing Breath)
Then we can take a step forward and include breathing techniques that would help to unwind. It's worth considering starting with moon breath (Chandra Bhedana), when the air passes through the left nostril during inhalation and fills the body with cooling energy. The exhale goes through the right nostril. This pranayama technique does wonders in stress reduction. By slowing down the breath, it massages organs that activate the onset of sleep. Due to relaxed breathing, the heart rate normalises, signalising the brain through the vagus nerve to relax. As far as yoga practise is concerned why not to start with the observation of breath in Savasana. Feel the relaxing benefit of slightly prolonged exhalation. Take your time. Experiment with the slow movement of arms coordinated with breathing.
Act gently, while you take the position on all fours. Take a couple of breaths inhaling in Bitilasana (Cow Pose) and exhaling in Marjaryasana (Cat Pose) and then try Uttana Shishosana (Extended Puppy Pose). Side stretches are very beneficial in the reduction of stimulation (cool down Vata). Therefore incorporating dynamic Trikonasana (Triangle Pose) harmonised with the breath is the right choice. Uttanasana (Standing Forward Bend Pose) is the standing asana that can help to calm down the mind and to relieve sleeping problems. Supine twist also promotes sleep. Finally, my personal favourite, lie down in Viparita Karani (Legs-Up-the-Wall Pose), totally passive pose that allows focusing on relaxation and prepares for deep sleep. Later we can extend our bedtime ritual with yoga Nidra and meditation.
Additionally, including herbs in the bedtime routine might be an option if they are in line with you. There is a variety to choose from (chamomile, hops, lavender, passionflower, valerian, wild lettuce, California poppy, kava kava, St. John's wort, nutmeg, ashwagandha root, skullcup), depending on the underlying reason and the aim we want to achieve. It's worth remembering that we can take advantage of herbal potential when well administrated. Therefore consulting a professional is recommended.
The scent of lavender is omnipresent around me. I adore it so much, probably because it just goes well with me. However, different circumstances require different measures. Chamomile would be perfect when undigested feelings and emotions haunt us. Passionflower would serve ideal as overloaded; the overactive mind doesn't let us find a path to the true Self. Finally, the best stress fighter for me would be skullcup. Understanding the root cause of insomnia will assist in matching individual symptoms with the specific herb profile that offers a particular kind of healing.
Good quality sleeping is fundamental. Yoga can help to reveal patterns that lead to insomnia, but it also offers tools to make changes necessary to cure it.
Good night elixir
Warm up a cup of almond milk with spices (ginger, cinnamon, coconut flakes), add dates or honey. It tastes great.