Question:  What does yoga have to help me sleep more soundly without interruption?

 

My reply:  Occasionally I am asked for suggestions for inducing sound, uninterrupted sleep.

 

Yoga has some very good tools which, in the right combination and timing, can be of great benefit.  I would suggest the following:

1.  Finish your last big meal not long after sunset.  Have only a light snack, if anything, close to bedtime.  In this way you will be able to have an empty stomach during the night and your body will not be burdened with the hard work of digestion during the night.

 

2.  Organize your next day's activities.  Write a list of the things you need to have when you leave the house in the morning.  Write another list of things you need to do.  Make the lists complete so that you can clear your mind for a restful night's sleep.

 

3.  Before going to bed, do a couple of sun salutations (Surya Namaskara) to get the body moving, but not enough exercise to become completely energized.

4.  Next, sit with the alternate nostril breathing exercise (Nadi Shodanam) for about 2 minutes.

5.  When you are ready to lie down, get very comfortable and go through the 61 points exercise, or any form of the "Progressive Relaxation" exercise.

6.  Plant the suggestion in your mind that you will have a complete, restful night of uninterrupted sleep.

 

7.  Lastly, take long slow breaths, lengthening the exhalation slightly. At the end of each breath, pause with the body completely relaxed before breathing in again.  Do this for as many times as you can.  Do not expect to fall asleep, just perform the breathing in a way that invites sleep to come.

It may come as a surprise in the morning that you do not remember inhaling again!

You may omit or rearrange some of the steps above if your temperament is better suited to a different sequence.

 

Let me know if this helps.

I am very happy to share all of this information with you.

Namaste,

Rev. John Giunta