Can’t sleep? Try yoga, not pills
18 Jun
In the past, whenever I got excited about a new project (or stressed over some problem!) I had trouble sleeping. I’d toss and turn while my mind went spinning. I’d be too tired to get up, but I couldn’t sleep. After eight hours or so, I’d drag myself out of bed exhausted.
Things changed when I started practicing yoga. The physical and mental disciplines I learned helped me throughout the day — AND at night. Almost all yoga students can attest to this benefit, but if we had any doubts, insomnia experts have confirmed this (interesting how we love getting scientific proof to validate our personal experiences).
Ramadevi Gourineni, MD, director of the Comprehensive Insomnia Clinic at Northwestern Memorial Hospital, noted in May that “simple lifestyle changes can replace the need for medications to achieve a better night’s sleep.”
The clinic put priority on educating patients about behavioral changes they can make that will help them sleep. Examples of behavioral changes are kicking bad habits such as consuming caffeine before bedtime and not using the bedroom for work or watching TV. They also counsel patients on stress management techniques and to reduce the worry and anxiety that often keeps people awake at night.
One of the best behavioral changes people can make is to practice yoga. According to the American Yoga Association: “If you suffer from insomnia, whether often or occasionally, yoga can help. Through relaxing physical exercise, breathing techniques and complete relaxation, you can promote more regular and restful sleeping patterns without resorting to sleep-inducing drugs. Such drugs interfere with your body’s natural sleep cycle and can create psychological dependence and undesirable side effects.”
A report published in Applied Psychophysiology and Biofeedback noted: “In this preliminary study, a simple daily yoga treatment was evaluated in a chronic insomnia … For 20 participants completing the protocol, statistically significant improvements were observed…”
Gourineni also conducted a study which showed that practicing deep relaxation techniques, such as yoga, during the daytime can help improve sleep at night. The patients in her study saw improvements in sleep quality, total sleep time, and depression.
In the future, Gourineni and other clinic doctors hope to work with Chicago-area yoga teachers to build a network of recommended places for patients to practice yoga.
SOURCES: “Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries,” Applied Psychophysiology and Biofeedback, 2004 Dec; 29(4):269-78).
“Behavioral Changes As Effective As Medication In Treating Insomnia,” Northwest Memorial Hospital, May 7, 2010.
If you were to include natural herbal remedies like valerian root and kava kava root, there would even be a more significant effect of inducing sleep naturally. Thanks for sharing!
This article is right on. I always sleep so much deeper and better if I do yoga before bedtime. Ironically, it also helps me to wake up in the morning and get energized for the day ahead.
Thanks for the article
Great article. So true that yoga helps with so many things – a better life with yoga. Thanks for your great articles – keep it up.
Great suggestion. I find that even doing the yoga breathing techniques alone have tremendous value for relaxation.
Great article…Great site! For all you do for our great profession Dr. Terry…Thank you!
Great article. So true that yoga helps with so many things – a better life with yoga. Thanks for your great articles – keep it up.