Struggling To Sleep? This Special Yoga Routine Could Help
Studies show this 'Sleep Special Technique' significantly improves sleep quality and quantity, and general stress levels
'Pareshan Raat Saari Hai, Sitaron Tum Toh So Jaao…"
These lyrics from a Jagjit Singh ghazal often cross the minds of those lying awake in bed in the still of the night—when no position feels right, and the mind refuses to relax. Just like the poet of the ghazal, one is resigned to staying awake till dawn.
Insomnia has become normalised and a part of modern life. Stress has been identified as the most common cause of disturbed sleep, while excessive screen time, lack of exercise, erratic schedules, and health issues all contribute to chronic sleeplessness.
We know that sleep deprivation causes issues—compromised immunity, depression, anxiety, reduced focus and even vehicular accidents—and so we start worrying about not being able to sleep. The more we worry, the harder it becomes to drift off.
A 'Sleep Special Technique', done an hour before bedtime, has proven effective in improving both the quality and quantity of sleep. Developed by Dr Nagarathna Raghuram—a pioneer in the Integrated Approach of Yoga Therapy and Medical Director of Arogyadhama, SVYASA, Bengaluru—this method is also used in therapy for patients undergoing treatment for neurological disorders, cancer, and other chronic conditions.
A randomised control trial showed that when practised regularly over a month, this technique was able to correct sleep disorders in young adults and improve their quality of life.
WHY IT WORKS
The routine is a combination of practices known to improve sleep. Walking and hot-water immersion improve circulation, without overstimulating the body. Hot-water immersion also relaxes the mind by activating the parasympathetic nervous system, so do the breathing practices and relaxation technique. Chanting, when done mindfully, eases tension.
The reverse-order Relaxation draws excess prana (energy) in the head downwards, which helps calm the mind. This is also why awareness on the toes while walking is emphasised.
HOW TO DO THE SLEEP SPECIAL TECHNIQUE?
Do this 45-minute sequence every night, just before bedtime:
1. Walking for 20 minutes.
Walk at a medium pace, even indoors, keeping your awareness on your toes.
2. Foot Immersion in hot water for 15 minutes.
Soak your feet up to mid-calf in warm water. This relaxes both mind and body.
3. Alternate-Nostril Breathing (Anulom-Vilom Pranayama) — nine rounds.
Sit on your bed in the Easy Pose (Sukhasana) and practise mindful breathing through alternate nostrils—following the air as it moves in and out the nose and lungs.
4. Abdominal Breathing plus chanting 'AAA'.
Lie flat on your back. Perform 9-10 rounds of slow, deep abdominal breathing, followed by chanting 'AAA' thrice.
5. Deep Relaxation Technique (reverse order)
Lie in Savasana and progressively relax each body part, starting with the head down to the toes, using sound vibrations of A-U-M and finally AUM.
HOW TO DO DEEP RELAXATION TECHNIQUE (REVERSE)
The reverse order is important—it calms restlessness via diffusing and transferring excess prana (which is responsible for the stress) slowly downward.
There are three stages of relaxation:
1. Neck and head. Relax the crown of your head, forehead, back of the head, and ears. Relax your eyebrows and the space between them, the eye muscles, nose and nostrils, cheek muscles, lips, jaws, gums, teeth, and tongue. Relax your palate, throat and neck. Deepen the relaxation by chanting 'MMM…' three times while feeling the vibrations in the head region.
2. The middle body. Relax the abdominal muscles and organs, chest muscles, the heart. Relax the lower back, all vertebrae, middle back, shoulder blades and upper back. Relax your fingers, palms, wrists, forearms, elbow joints, triceps, biceps, shoulders. Deepen the relaxation by chanting 'UUU…' three times, while feeling the vibrations in the middle body.
3. The lower body. Relax the waist, buttocks, pelvic region, thigh muscles, knees, calf muscles, ankles, soles of the feet, and toes. Deepen the relaxation by chanting 'AAA…' three times, while feeling its vibrations in the lower body.
4. Relax the whole body. Ensure there's no tension anywhere. Inhale and exhale slowly and deeply. Deepen the relaxation by inhaling and chanting 'AUM' in a single breath, feeling the resonance throughout the body.
5. Repeat chanting AUM five times.
Done regularly, this sequence not only improves sleep quality but also reduces stress, anxiety, and restlessness —without the side-effects of sleep medication.
So, the next time you're tossing and turning in your bed, try this technique. Your body and mind will thank you both, now and in the years to come.
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Last Updated: Studies show this 'Sleep Special Technique' significantly improves sleep quality and quantity, and general stress levels 'Pareshan Raat Saari Hai, Sitaron Tum Toh So Jaao…" These lyrics from a Jagjit Singh ghazal often cross the minds of those lying awake in bed in the still of the night—when no position feels right, and the mind refuses to relax. Just like the poet of the ghazal, one is resigned to staying awake till dawn. Insomnia has become normalised and a part of modern life. Stress has been identified as the most common cause of disturbed sleep, while excessive screen time, lack of exercise, erratic schedules, and health issues all contribute to chronic sleeplessness. We know that sleep deprivation causes issues—compromised immunity, depression, anxiety, reduced focus and even vehicular accidents—and so we start worrying about not being able to sleep. The more we worry, the harder it becomes to drift off. 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First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
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