Yoga for a Healthy Nervous System
Yoga and Physiology for Optimal Health Series
By Cindy Dienhart, 500 RYT
Yoga for good sleep
Autonomic Nervous System (ANS) refers to the body’s involuntary functions, including our sleep patterns. The Parasympathetic Nervous System (PSNS) refers to our “rest and digest”, and this state is essential in order to get to sleep. Quality sleep—and getting enough of it at the right times—is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly. Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other.
According to Harvard Women's Health Watch, restless nights and weary mornings can become more frequent as we get older and our sleep patterns change—which often begins around the time of menopause, when hot flashes and other symptoms awaken us.
"Later in life there tends to be a decrease in the number of hours slept," says Dr. Karen Carlson, associate professor of medicine at Harvard Medical School and director of Women's Health Associates at Massachusetts General Hospital.
"There are also some changes in the way the body regulates circadian rhythms," she adds. This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night.
We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.
Most sleep drugs can have side effects—including appetite changes, dizziness, drowsiness, abdominal discomfort, dry mouth, headaches, and strange dreams. A recent study in the British Medical Journal associated several hypnotic sleep aids, including zolpidem (Ambien) and temazepam (Restoril), with a possible increased risk of death (although it couldn't confirm how much of the risk was related to these drugs)
How Yoga Helps
In the study, Impact of Long Term Yoga Practice on Sleep Quality and Quality of Life in the Elderly, “Sleep disturbances and decline in the physical functionality are common conditions associated with aging. Pharmacological treatment of sleep disturbances can be associated with various adverse effects. Short term trials of yoga on sleep have shown beneficial effects.”
Asana
Some types of yoga can be energizing (like hot yoga and vigorous vinyasa flow), which won’t help you relax as well as restorative styles of yoga like hatha and nidra. Here are three poses that are ideal for preparing your body for sleep.
Legs Up the Wall—Lie on the ground on your back and put the back of your legs up a wall (keep your legs straight) so your body is in an L-shaped pose. Relax into the position, hold it for at least 30 seconds and focus on your breathing.
Lying Butterfly—Lie on the ground on your back. Press the bottoms of your feet against each other and let your knees fall out to the sides. You can put a pillow under your knees if this feels too strenuous.
Corpse Pose—Lie on the ground on your back with legs straight, arms by sides, and palms facing up. Breathe slowly, focusing on your inhales and exhales.
Pranayama
Breathing techniques that balance the inhale and the exhale or focus on lengthening the exhale are recommended in order to take the nervous system into rest mode.
Box Breath—Climb into bed, lie on your back and rest your hands on your belly. Close your eyes and inhale through your nose for a count of four. Hold the inhale for a count of four. Exhale fully to the count of four, making sure all of the air is out of your lungs. Stay empty of breath for a count of four. Repeat the process for three to five minutes.
It can be helpful to visualize drawing the perimeter of a square. Imagine traveling up one side of the box on the inhale, across one side as you hold the inhale, down the other side of the box on the exhale.
In the article, Yoga for Better Sleep, by Marlynn Wei, MD, JD, the author states that a national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive props l ike bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for l onger and continue to breathe.
The author notes that “Your breath is key to be able to relax in these poses. Breath in yoga is equally important—if not more important—as the physical pose. Use a gentle and calming yoga breath technique called Ujjayi breath, also known as Ocean Breath or Victorious Breath.” The article includes 7 restorative yoga poses and breathing practices to practice right before bedtime, to relieve
Resources
8 Secrets to a Good Night's Sleep, July 01, 2012, https://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep
Yoga for Better Sleep, Marlynn Wei, MD, JD, https://www.health.harvard.edu/blog/8753-201512048753
Impact of Long Term Yoga Practice on Sleep Quality and Quality of Life in the Elderly, Mangesh A. Bankar, Sarika K. Chaudhari, and Kiran D. Chaudhari, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667430/
Yoga and Sleep, Logan Foley, Medically Reviewed by Dr. Anis Rehman, January 22, 2021, The Sleep Foundation, https://www.sleepfoundation.org/physical-activity/yoga-and-sleep