This is how yoga and meditation help you fight chronic insomnia, according to a sleep medicine specialist

He chronic insomnia It is, by definition, a sleep disorder that is manifested by a poor quality of sleep, or by a repeated lack of it. Especially when it occurs at least 3 times a week, for at least 3 months.

It is generally caused by difficulty falling asleep, by sleeping an insufficient amount. And most of the time its origin can be found in a psychological cause. For this reason, different treatments can be very useful in helping the process.

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In fact, we know that stress, anxiety, or other problems, such as chronic pain, can be responsible for insomnia.

When insomnia is of the chronic psychophysiological type, yoga and meditation are very important, since it is a type of insomnia that is caused by stress or anxiety factors. So, everything that can be worked on at that level will favor rest.

On the other hand, if it is a conciliation insomnia due to a phase delay disorder, yoga and meditation do not help to improve this type of insomnia. In this case, what has to be worked on is the circadian rhythm with light therapy and melatonin treatment.

Some useful yoga exercises once morest insomnia

tree pose

Standing with your feet together, begin by rocking back and forth to feel your footing on the ground. Then, as you breathe in, place your right foot on the inside of your left calf or thigh. Open your right knee to do the same for your groin.

Of course, in order to maintain balance, look ahead with your eyes open. He puts his hand in the form of a prayer, at the level of the solar plexus. Inhale and exhale slowly and deeply, while maintaining the position, until you repeat the exercise on the other side.

from head to knees

Sitting with your legs straight, bend your right knee to open your hips. She brings her right foot as close to her pelvis as possible, until she touches the inside of her left thigh. The left leg should be stretched out on the ground, with the foot flexed.

On an inhalation, raise your arms vertically and lengthen your spine. As you exhale, bend from the waist toward your left leg, and grasp your ankle or the edges of your foot. Inhale and exhale slowly into the pose.

If you can do it, move into the pushup by lengthening the chest over the thigh, as you reach out to touch the sole of the foot with your hands. Rest your forehead on your knee, or at least try to get close to it without rounding your back.

On an inhalation, slowly straighten up and do the same pose, but on the other side. Return to a lying position and take two full breaths before moving to the next position.

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The crocodile

Lie down on the floor, with your legs straight, arms crossed, and palms facing the ground. She places her left foot flat on her right knee, and her right hand on her left knee. As she exhales, she lowers her knee to the floor, to the right, and turns her head in the same direction, trying to keep her shoulders on the floor.

Breathe in and out several times while holding the pose, before raising your knees and repeating the exercise, assuming the pose on the other side. Return to the lying position, and take two full breaths.