Using Yoga Nidra For Sleep – How it Can Help You Fall Asleep
Yoga Nidra is becoming very popular these days. It is an easy way to get a good night’s sleep by inducing a state of relaxation deep enough to meditate. But how do you perform the yoga Nidra? What is the best time for Yoga Nidra? How do you obtain it in your own home? These are some of the questions many people want to find the answers to.
Before performing yoga Nidra, the first step is to clear your mind and prepare mentally for the procedure. A powerful and effective method to prepare mentally is to “know” yourself before meditating. By “knowing” yourself, you realize the need to identify and differentiate your right side from the wrong side. Also, recognize that there is only one side that is inherent and immortal. A powerful and effective method to achieve self-awareness is through sutras (or yoga mantras).
After getting rid of unwanted and unnecessary thoughts and doubts, practice proper breathing techniques during yoga Nidra for sleep. Breathing techniques should be developed and mastered by all practitioners because lousy breathing habits can hamper or obstruct the actual process of mediation. The breathing exercises should be practiced slowly and deeply to not awaken or agitate the meditating practitioner or relax the body. Proper breathing techniques help practitioners achieve full physical, mental, and spiritual relaxation.
While performing yoga Nidra for sleep, meditators should consider some simple yoga postures to make the process more effective. For instance, while sleeping, sit with the back straight but relaxed and raise the head and neck slightly to relieve pressure on the throat and the eyes. Another right way to relieve stress and prevent the onset of insomnia is by maintaining a steady and unmoving gaze. The yogis also said that it’s good to have a warm, relaxing, sound-producing voice.
Experts recommend taking a very long, hot bath and using the steam to relax the head, shoulders, chest, back, and neck muscles.—the hot water and deep breathing to create relaxation and reduce stress. However, the hot water must not be taken for more than 15 minutes at a stretch. After having a relaxing bath, practitioners should perform yoga postures to help them attain better sleep at night.
Practicing yoga Nidra for sleep can also involve the use of sound or music. It is believed that using tunes from nature or music has a calming effect and promotes a deep relaxation level. According to Yoga Nidra experts, singing certain songs generates sound waves. These waves impact the brain and induce sleep. Thus, while practicing yoga Nidra, the practitioner needs to sing soothing songs. They should not, however, include lyrics that have erotic content or mention of sex.
Practicing yoga Nidra for sleep also requires a lifestyle change. It is recommended that practitioners stop consuming caffeine, alcohol, nicotine, and soft drinks. They should spend more time doing activities that promote a feeling of wellbeing. Such as exercising, gardening, reading, listening to music, meditating, watching television, playing games, etc. Furthermore, they should not smoke as this practice weakens the body and may also contribute to difficulty falling asleep. Avoiding stress is also a must since it impedes the ability to relax.
The mind plays an essential role in inducing sleep. When it’s racing with thoughts and concerns, it’s difficult for the body to relax. A few minutes of quiet reflection before bedtime can help overcome this problem and help the mind become tranquil. Also, specific breathing exercises and progressive muscle relaxation may lower blood pressure, relax the tight tissues, and ease the brain and body.