You eat well and exercise daily but miss out on the seven hours of sleep. This is not a good thing. The very lack of sleep undermines everything you are doing in daytime. One thing you should always remember is – Sleep is crucial for your health and well-being.
8 to 9 hours of sleep is what can help you stay in perfect mental and physical health. But, how much sleep do you actually need? Yoga experts have come up with the answer.
How Much Sleep is Enough?
One statement is true – Everyone feels a little better after a good and deep sleep. You should complete the said hours of sleep according to your age.
Many studies have come up with the different age groups and how much sleep one needs.
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Adults (65+ years) – 7 to 8 hours
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Adults (26 to 64 years) – 7 to 9 hours
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Young Adults (18 to 25 years) – 7 to 9 hours
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Teenagers (14 to 17 years) – 8 to 10 hours
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School children (6 to 13 years) – 9 to 11 hours
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Preschool children (3 to 5 years) – 10 to 13 hours
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Toddlers (1 to 2 years) – 11 to 14 hours
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Infants (4 to 11 months) – 12 to 15 hours
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Newborns (0 to 3 months) – 14 to 17 hours
Genetic, environmental, and behavioral factors impact your sleep. But, 7 hours of sleep is what you should aim to get every night. Yoga techniques like Guided Sleep Meditation for Insomniab can also help you keep sleeplessness away.
Do you know what a lack of sleep does to your body and mind? The information below has the answer.
What Happens If I Don’t Sleep Enough?
A lack of sleep has long-term impact on your mental and physical health. These include short-term and long-term effects.
Short-Term Effect of Lack of Sleep
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Poor concentration levels
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Daytime sleepiness
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Poor memory
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Relationship stress
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Poor quality of life
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Increased risk of car accidents
If you continue to ignore sleep even after this, there are severe long-term effects.
Long-Term Impact of Loss of Sleep
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Chronic sleep deprivation
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High blood pressure
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Diabetes
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Heart attack
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Heart failure
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Stroke
Health issues like obesity also impact your sleep quality. That is not all! Chronic sleep deprivation affects your appearance. It causes premature wrinkling and dark circles to appear over your eyes.
Lack of sleep also causes a spike in the amount of Cortisol (Stress Hormone) in your body. You can enroll in yoga nidra training in Rishikesh to learn the best techniques for deep sleep.
How Can I Practice Yoga to Sleep?
The ancient art of yoga has many techniques and methods to help you sleep like a baby. But you have to know the right method to reap its benefits.
1. Choose the Right Yoga Style
Yoga has evolved into many styles. There is Hatha, Vinyasa, Ashtanga, Kundalini, and Yin yoga among other yoga styles. Some yoga styles help you develop muscular strength while others help you relax. Join a certified yoga school to learn the yoga style that helps you sleep at night.
2. Set the Scene
In how much time you fall asleep depends on the surroundings. This means you have to have the best settings to fall asleep at night. It means no smartphones or any other digital devices in the vicinity of your bed. Sign up for the yoga nidra training in Rishikesh to unlock the secrets to deep and quality sleep.
3. Focus on Breathing
Breathing is an important component of yoga. Your main goal during every yoga session should be to focus on breathing. Allow your thoughts to come and go without reacting to them. An experienced yoga teacher helps you learn the right yogic breathing technique.
Besides this you should also know the yoga asanas that can help you sleep at night.
Best Yoga Asanas for Deep Sleep
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Lizard pose
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Hero pose
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Wide-Legged Standing Forward Bend pose
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Child’s Pose
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Legs-Up-The-Wall pose
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Seated Forward Bend pose
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Reclining Bound Angle pose
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Side Seated Wide Angle pose
Enroll in a Yoga Alliance certified yoga school to learn all these yoga asanas from experienced yoga teachers. They will provide you complete support to learn and practice these asanas with ease.
Conclusion
Do you find it hard to sleep after a tiring day at work? Join a certified yoga school to learn and practice these yoga asanas and get back those lost Zs. You can also sign up for yoga nidra training in Rishikesh to learn this powerful technique for deep sleep.