Having trouble sleeping?

Half of the population is facing  problem with sleep because some can not simply fall asleep. This is also known as insomnia. Insomnia is common and is mostly considered to be normal. However, the effect of not sleeping enough or change in the sleeping routine can indirectly effect our mental as well as physical health. When the sleep routine changes, it changes our eating habits as well as degrade our performance. One who is healthy and prepared is full of energy and have the potential to perform tasks better.

Stress or anxiety is the main cause for sleeplessness which can be resolved by letting out the stress or implying techniques to make our body suitable for sleeping. Techniques such as Yoga posses and exercise causes direct impact on the body which inturn relaxes the muscles.

Here are three simple and easy steps to follow if you are facing a problem sleeping.

1.Viloma Pranayama

Viloma Pranayama is a commonly used Yoga Pranayama, also called Single Nostril Breath or Alternate Nostril Breathing. This technique can be done while sitting or in a lying position.

To perform this technique, one must inhale a large amount of air while placing a finger to block one side of the nostril and hold it for about 3-4 seconds and then slowly exhale breath. This is to be done vice versa, holding the left nostril after the right nostril and the process could be repeated 7-8 rounds at once.

It is known to be effective and one does not require training to perform the technique.

2.Bhramari Pranayama

Bhramari Pranayama is one of the easiest technique of Pranayama also called ‘Bee Breath’. One can perform by either putting both index fingers on each side of the ear or even by covering the eyes using four fingers of both the hand.

It is important to stay in a quiet and peaceful environment so that all the focus and attention can be put in the humming and breathing pattern.

One should keep the mouth closed and take a deep breath and then exhale slowly, making a humming sound ‘Om’ . Repeating 4-5 times twice a day could make the respiratory system function smoothly. It is an important technique to make the heart beat level balanced, especially for the people suffering from respiratory diseases.

3.Stretching The Body

One of the most natural and easy technique to perform before bed is stretching. It could be any kind of stretch best suitable for the performers.

It can also be achieved by a simple method of stretching out the leg in a straight manner and reaching for the feet with both hands

Stretching improves circulation of blood, flexibility, mobility, relaxes the muscles and can give you a warm and comfortable sleep.


It is important to note that in order to get a better sleep, one must avoid over thinking and complete all the important task to avoid frustrations. Our mind must be in a peaceful state

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