Hour 68 Yoga Therapy – Insomnia: Advance Therapy
Yoga Therapy for Insomnia
Introduction: The Modern Epidemic of Sleeplessness
Insomnia is not just the lack of sleep—it is the loss of rest, repair, and rhythm. With hyper-connected lives where screens light up after dark and stress is a constant copilot, insomnia has become one of the most common health problems of modern times. It touches not just mental health but also immunity, digestion, heart health, and emotional stability.
Yoga Therapy provides a holistic solution—treating the body, breath, and mind to regain restful sleep.
Understanding Insomnia
Insomnia is defined by one or more of the following:
Difficulty falling asleep
Frequent nighttime awakenings
Waking up too early
Feeling unrefreshed upon waking
Common Causes:
Chronic stress or anxiety
Irregular sleep patterns
Too much screen time at night
Poor diet or lifestyle choices
Medication side effects
Menopausal or hormonal changes
How Yoga Therapy Supports Better Sleep
Yoga Therapy acts by soothing the nervous system, balancing hormones, and retraining the mind to release.
Advantages are:
Lowered cortisol and adrenaline
Normalized melatonin secretion
Enhanced vagal tone and parasympathetic stimulation
Less mental chatter and physical agitation
Yogic Devices for Treating Insomnia
1. Asanas (Postures)
Induce muscle relaxation, calm the nerves, and attune the body to deep rest:
Viparita Karani (Legs-up-the-wall pose) – enhances venous return and quiets the mind
Shashankasana (Child’s pose) – promotes introspection and relaxation of the spine
Supta Baddha Konasana (Reclining bound angle pose) – opens the hips and chest, eases anxiety
Jathara Parivartanasana (Supine twist) – stimulates digestion and release of the spine
2. Pranayama (Breathwork)
Breathing techniques that promote relaxation and suppress sympathetic overactivity:
Nadi Shodhana (Alternate nostril breathing) – balances brain hemispheres
Chandra Bhedana (Left nostril breathing) – activates cooling lunar energy
Bhramari (Bee breath) – eases mental tension
3. Meditation & Yoga Nidra
Yoga Nidra (Yogic Sleep): A guided relaxation that systematically leads the practitioner into a hypnagogic state—perfect for insomniacs.
Mindfulness meditation: Reduces attachment to thoughts and develops present-moment awareness.
Case Study: Amit’s Journey to Peaceful Sleep
Amit, a 42-year-old business executive, had struggled with chronic insomnia for more than 5 years. Anxiety, caffeine, and irregular working hours were ubiquitous in his life. A certified Yoga Therapist instructed him through a 6-week regimen:
Evening asana practice: 20 minutes of restorative yoga
Night pranayama: Nadi Shodhana + Chandra Bhedana (10 minutes)
Yoga Nidra (20 minutes) before bedtime
Results: Amit reported sleeping in 15 minutes and waking up once a night by the fourth week. His daytime energy and concentration improved dramatically.
Lifestyle Recommendations derived from Yogic Philosophy
Develop a routine sleep-wake regimen (dinacharya)
Stay away from screens, caffeine, and heavy meals after 7 PM
Develop a pre-sleep routine (herbal tea, soothing music, light reading)
Rise with the sun and incorporate morning sun exposure
Conclusion: Yoga as the Gateway to Profound Rest
Sleeplessness is not just about sleeping—it’s about imbalance. Yoga Therapy doesn’t command sleep; it offers it through harmony, rhythm, and inner calm. When the body finds it natural to surrender tension, and the mind finds it natural to have faith in silence, sleep flows naturally—like a flower blooming under the moonlight.