Staying up late to meet a deadline, binge-watching your favorite web series or simply being unable to fall asleep on nights – the causes of sleep deprivation are many. While most of them are sleep deprived due to work obligations and other commitments, some struggle to get a good sleep even when there is no pressure of hectic schedules. Whatever the reason, sleep deprivation doesn’t just lead to tiredness but impacts the overall quality of life in significant ways.

Sleep deprivation could interfere with your normal life and eventually lead to conditions such as diabetes, heart disease and even mental health disorders. Mood swings and general lack of interest are immediate short term effects of sleep deprivation. A restful sleep is extremely important for our body to function at its optimum capacity.

Making simple corrections in lifestyle can sometimes go a long way in overcoming sleep deprivation. This is where Yoga comes into picture. While you may want to seek professional help from a doctor depending on the severity of your condition, Yoga can bring that ease and calmness into your life which is an important prerequisite for a good sleep.

If you have been struggling with sleep deprivation lately, take this as a cue to start Yoga and adopt a positive lifestyle. Yoga has proved effective in curing several ailments and improving the overall physical and mental well-being of individuals. Listed below are a few asanas that will help you get sound sleep :

1. Hastapadasana

Known as the Standing Forward Bend pose, doing this asana stretches and relaxes the muscles. It increases blood circulation in the body and makes the spine more flexible. If you have trouble standing, you can also do the seated version of this pose. Doing Hastapadasana daily will improve flexibility and assist with deep, undisturbed sleep.

2. Chandra Bhedana

It is a left-nostril pranayama practice that can easily calm your mind. Chandra Bheda Pranayama cools your body and takes the mind off daily stress and worries. As the mind becomes free of tension, you automatically become relaxed which facilitates sound sleep. Most people, especially in the urban cities deal with stress and anxiety and practicing Chandra Bhedana is an effective way to relax your mind and become more emotionally balanced.

3. Padangusthasana

Padangusthasana is beneficial to activate the parasympathetic nervous system which helps release tension from the body. This pose aids in circulation of fresh blood to the brain which helps put the body to sleep. It is a standing pose that even beginner level Yoga practitioners can do easily.

4. Viparita Karani

Known as the ‘leg up the wall’ pose, this pose involves resting your feet against the wall. It is a passive pose that helps prepare your mind for deep sleep. Viparita Karani helps refresh the circulatory system and improves blood supply to the brain. This pose is especially relaxing when dealing with jet-lag and fatigue.

5. Uttana Shishosana

This is known as the extended puppy pose which is beneficial for people leading a sedentary lifestyle. Long hours of sitting behind the desk often causes fatigue which interferes with the sleep routine. Doing this asana improves the supply of fresh blood to the heart and releases the tension trapped in the body. Plus, it controls the melatonin hormone in our body which is responsible for regulating our sleep-wake cycles.

6. Marjariasana

Cat stretch or Marjariasana is an excellent pose to soothe the mind. Practicing this asana gently rubs the digestive organs, promoting good digestion and improving blood circulation that helps the body to get into sleep mode more effectively.

Sleep deprivation can cause high levels of physical, mental and emotional stress which makes otherwise simple activities seem like an uphill task. Yoga is an effective remedy to inculcate good sleep habits and improve overall health. Doing the asanas listed here regularly can help you relax and sleep better.

Need help from qualified Yoga instructors? YogaNiti offers customized yoga sessions for individuals of all ages. Whether you are a beginner or an experienced practitioner, our sessions are tailored to suit the needs of all yoga enthusiasts. Book a session with us today to meet your fitness and wellness goals!