Sleep Special Technique: A yogic Technique for Better Sleep
Sleep Special Technique: A yogic Technique for Better Sleep
Sleep is a state of unconsciousness where the brain is relatively more responsive to internal stimuli than external stimuli. It is the body’s rest cycle triggered by hormones such as Melatonin, slowing down all body activity. Moreover Sleep is crucial for maintaining homeostasis, neuron plasticity, clearing neurotoxins, and improving cognition, memory, concentration, endocrine, and immunological functions. Good sleep affects mood, irritability, response time, and overall efficacy.
In recent years, sleep-related issues like disturbed sleep, difficulty initiating and maintaining sleep, have become common due to increased screen time, reduced sunlight exposure, lack of physical exercise, and stress, leading to a sedentary lifestyle. Other causes include underlying diseases, pain, anxiety, depression, substance abuse, certain medications, and night shifts. Michael R Irwin’s study on sleep from a psychoneuroimmunology perspective (2015) indicates that disturbed sleep can lead to various diseases such as frequent infections, cardiovascular diseases, depression, and even cancer. Hence, ensuring good quantity and quality of sleep and following sleep hygiene in daily routines are crucial for health.
SLEEP AND YOGIC PRACTICES
Some practices are clinically proven to improve sleep. Practices like Nadi Shuddhi pranayama and DRT balance the autonomic nervous system and promote relaxation. Chanting relaxes individuals physically and mentally. Hot Foot Immersion increases peripheral circulation, inducing a sedative effect. A study by Akin Olanipekun et al on the effect of foot bath therapy on cortical oscillatory waves in healthy humans showed that Hot Foot Bath activates the parasympathetic nervous system, increasing Gamma waves in the brain, enhancing cognition.
SLEEP SPECIAL TECHNIQUE
Certain clinically proven practices have been compiled and revised into a Sleep Special Technique to address sleep issues. It improves both the quantity and quality of sleep, starting before bedtime and lasting 45 minutes to 1 hour. It includes guided practices such as Pranayama, chanting, and relaxation techniques, inducing sleep by the session’s end.
TECHNIQUES PRACTICED IN SLEEP SPECIAL TECHNIQUE:
- Walking for 20 – 25 minutes
- Hot foot immersion for 20 minutes
- Sectional breathing in sitting posture
- Abdominal breathing with Chin mudra – 5 rounds
- Thoracic breathing with Chinmaya Mudra – 5 rounds
- Clavicular breathing with Aadi Mudra – 5 rounds
- Full Yogic breathing with Brahma mudra – 5 rounds
- Nadi Shuddhi Pranayama in sitting posture – 12 rounds
- Abdominal breathing in Shavasana – 10 rounds
- “A” Kara Chanting in Shavasana – 5 rounds
- Reverse DRT (From head to toe) in Shavasana
- “M” kara chanting – 3 rounds
- “U” Kara Chanting – 3 rounds
- “A” kara Chanting – 3 rounds
- “MUA” kara Chanting – 3 rounds
- “OM” kara chanting – 5 rounds
A randomized control study by Kalyan Maity et al on the efficacy of Sleep Special Technique on young healthy yoga practitioners showed significant improvements in sleep quality, stress levels, and quality of life, along with an increase in Sattva Guna.
By Dr. Aishwarya, BNYS Doctor | Nature’s Tranquility
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