நல்ல உறக்கம் இல்லையா? யோகா செய்யுங்கள்

நன்றாக உறங்குவது உடல் நலத்துக்கு இன்றியமையாதது. இந்த உறக்கம் இல்லாமல் பலர் அவதிப்படுகிறார்கள்.

யோகாவை கைக்கொள்ளுகிறவர்கள், உணவு, பழக்கம், யோகா ஆகியவை இணைந்து நல்ல உறக்கத்தையும் நல்ல ஆரோக்கியத்தையும் பெருகிறார்கள்

மேலும் படிக்க

Can't get good shut-eye? Try a little yoga
Tracey Trambauer | Special to the Sentinel
July 15, 2007

Sleeping well is essential to your health. And waking up refreshed following a good night's sleep feels wonderful.

Unfortunately, people are often deprived of this simple pleasure. Whether you struggle with insomnia or just have occasional bouts, you can turn to yoga.

First things first. Yoga encourages a holistic approach to maintaining good health. Assessing your diet is important because everything you take into your body affects you physically and mentally.



The yogic diet is one of pure, health-promoting foods that do not make one overly sluggish or overly stimulated.

These foods include whole grains, legumes, nuts, seeds, fruits and vegetables that are minimally processed and only moderately spiced.

Drugs, including unnecessary prescription drugs, alcohol, caffeine and tobacco are limited or eliminated by those on the yogic path.

When dealing with sleep problems, strictly limiting caffeine and other stimulants is especially important.

Many people underestimate the effect that caffeine even early in the day can have on their ability to fall asleep come bedtime.

Another factor involved in sleeplessness is overstimulation of the mind in the evening. It's best to avoid mentally challenging activities at this time, substituting meditative ones.

Consider a nice warm bath, perhaps adding five to 10 drops of camomile or lavender essential oil to the water to enjoy the benefits of aromatherapy.

Directly before bed, do a few gentle yoga stretches, and you'll sleep like a baby. The standing forward bend is great.

Inhaling, raise your arms overhead. Exhaling, hinge forward from the hips. Drop as far as you comfortably can, letting gravity take you slowly deeper.

Keep your legs straight or slightly bent. Relax your shoulders, arms, neck and face. (This posture is not recommended if you have acute back problems.)

As you hold the stretch, take long, quiet breaths through your nose. After approximately a minute, bend your knees, tuck your tailbone under and slowly roll up.

When you crawl into bed, make sure your room is dark. Light suppresses melatonin release; melatonin is the hormone in the brain that initiates sleep.

Finally, instead of counting sheep, try counting your breaths, a relaxation technique that helps you let go of the day.

Slowly and rhythmically, breathe through your nose. Internally count the exhalations in descending order from 10 to one. If you lose count, simply start at 10 again.

Repeat this process until you are deeply relaxed and drifting off.

Sweet dreams.

Tracey Trambauer, owner of Still Lake Yoga in Clermont, is a registered yoga instructor with the Yoga Alliance, a national organization. To find a registered yoga instructor in your area, go to yogaalliance.com. If you have a question about yoga, meditation or relaxation, put "yoga" in the subject line and e-mail southwest@orlandosentinel.com.