Learning to sleep well.

A good sleep each day means a good waking state the next day. Sleep is not an ordinary thing. Sleep is not a joke. In fact good sleep is equal to a good life. This article story explores the resolutions and studies the causes and sources to get remedy.

The alarming levels of sleep disorder in this modern times

The following statistics from sleep foundation.org reveal an alarming level of sleep-deprived people across gender and age categories.“It is believed that between 30% and 48%20 of older adults suffer from insomnia. Women have a lifetime risk of insomnia that is as much as 40% higher21 than that of men. As many as 15-30% of males22 and 10-30% of females23 meet a broad definition of obstructive sleep apnea (OSA)”.12-Nov-2021

Causes of sleep disorder

Unless one knows about the causes of sleep disorder it would be difficult to overcome it. Knowing the causes well helps to take remedies leading to sleep resolutions for this year.

Physical and psychological

There are two causes for sleep disorder one is physical and the other is psychological. The physical causes may be due to food, the environment, and other people. The physical causes may be tackled through the right food, exercise, or yoga.

Psychological reasons may be due to anxiety, negative thinking and high-stress levels. The psychological causes can be rectified with an effective routine of meditation and Yoga Nidra both of which create and increases the theta waves responsible for rest and good sleep.

Food to tackle sleep disorder

Food that helps to digest well helps to have good sleep because good digestion is equal to good metabolism which leads to a healthy lifestyle. Lifestyle changes can be implemented in consultation with an expert. The remedies explained here are general and help a lot in getting good sleep. Good sleep is equal to a good waking state.

Metabolism

Since the gut is called the second brain, it becomes important to take care of the stomach and digestive system to enhance metabolism leading to better sleep.

Magnesium-rich foods

One of the important resolutions that one can take to overcome sleep disorder is to take magnesium rich foods says healthline.com(magnesium and sleep)

Magnesium and its effect

Lack of magnesium in the body leads to sleeplessness and other diseases. Magnesium creates 300 chemical reactions in a person's brain and body.

Source

Gale, green leafy vegetables, avocado, broccoli are the other sources. Nuts like cashew almonds etc., helps to get magnesium to a good extent. Milk with turmeric is another source which aids good sleep.

Yoga Nidra(Yogic sleep)

Yoga Nidra is like meditation which relaxes from the toe to the top of the head of the body. It is like body scanning or visualization of each body part from foot and going upwards to the top of the head. It helps to relax, rejuvenate and recharge the body with fresh energy and relaxation.

Yoga Nidra helps to overcome stress and anxiety which causes sleep disturbance and insomnia. Yoga Nidra is a natural way that can be incorporated into anyone's life easily and daily. It enables to become more creative enriching the memory and intellectual capability. it helps to alleviate many psychosomatic diseases which in turn create sleep disorders of many types.

"As far as stress reduction, that hour and a half a week gives me just as much benefit, probably more, than exercise does," says Cox. "Some days are not that easy, but I'm able to create a calmness, and I attribute that to yoga nidra," says Cox from Canton New York. He is a busy librarian. He does Yoga Nidra for 45 minutes two times a week amongst his tight schedule of work says health.usnews.com in their research article on yoga-Nidra-help-with-sleep-and-anxiety.

"You're not supposed to sleep during yoga Nidra, we know that," explains Sharpe, who also teaches yoga and yoga Nidra. "But we also know that people sleep during yoga Nidra, and I think that is part of the benefit. It seems like this interesting kind of trick is part of the practice. Where you're saying, 'Don't sleep. But I'm putting you to sleep.'". Says Erica Sharpe. She studies and researches yoga Nidra at the Helfgott Research Institute at the National University of Natural Medicine in Portland, Oregon.

Reduction of the use of electronic gadgets

The blue light that emanates from electronic gadgets reduces melatonin which is essential for good sleep. Blue lights increase cortisol which creates stress hormones. Limiting the usage of smartphones, computers, and television, one can be free from the blue lights causing sleep disorders.

Vajrasana

Vajrasana can be learned from a qualified yoga teacher. It is effective to get good digestion, appetite, and also to release constipation. Good digestion and release of waste toxins from the body help to have better metabolism leading to good health and sufficient good sleep.

This asana helps to overcome obesity and excess fat in the back, and abdomen It helps to release pain in the legs, joints, and the spinal column. It helps indirectly in promoting overall health and helping to get good sleep.

Sleep music

Sleep music is available on the internet. Selecting the right one and listening to sleep music just before going to sleep for some time helps a lot to overcome stress, anxiety, negative thinking, and sadness. There is plenty of sleep music available on youtube.

Let us resolve to sleep better and lead a peaceful and happier life!

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