Yoga for Insomnia

Dear Diane,

I have trouble seeping at night. Since yoga is so relaxing, can it help insomnia?

Dear All Nighter:

Sleep disorders are common in our fast-paced society. Lack of exercise, eating poorly or late and over-booked schedules are the most common reasons.

Are your sleepless nights coinciding with a day of little movement, poor food choices or super-busy life issues? One of the ethical codes of yoga is nonviolence, which can mean not taking care of yourself, a violent act toward yourself. So try some change in these areas if they apply. You’re also right about trying yoga postures to relax, too.

Restorative yoga poses have a positive effect within an hour before bedtime. If your day had little physical activity or even frantic running-around activity, your energy might be tensed up in your body so you toss and turn to get comfortable. A modified forward bend will stretch out your spine, allowing energy to flow and releasing tension and anxiety.

Try the following yoga posture: Sit on the floor in front of a chair with your legs wide around or between the front chair legs. (A kitchen or dining room chair works best.) Move close to the chair and rest your forehead on the chair. Let your arms hang at your side or prop them on the chair or under your forehead. You can also bend your knees or sit on a cushion or put a pillow under your forehead.

Make yourself comfortable so your back isn’t rounded too much. Let your breath slow down and watch it go in and out. Try to think of nothing but longer exhales and how your body feels as it relaxes and lets go. Stay here for five-15 minutes.

Come up slowly with your head first. Raise your arms over head and lower them with a big loud sigh and soft smile. Now just crawl into bed and enjoy the rest of a peaceful night.

This article appears in Apr 7-13, 2004.