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Day 5: No More Insomnia! Yoga Poses You Can Do On Bed For Better Sleep

Day 5: No More Insomnia! Yoga Poses You Can Do On Bed For Better Sleep

So, have you at least tried spearing some time at lunch for napping? Please do so, it really is for the best of you!

I’m here to accompany you through this challenging journey!

Let’s look at what you SHOULD do this time.

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Why yoga is the best sleep pill

In 2004, Harvard Medical School conducted a research to investigate the effectiveness of yoga in helping with insomnia. The researchers invited subjects with different levels of sleep problems to have a daily practice of yoga for 8 weeks. When the experiment came to an end, it was found that all of the subjects experienced significant improvement both in their sleep quality and quantity.[1]

“Yoga is an effective treatment because it addresses insomnia’s physical and psychological aspects,” says the research leader, Sat Bir Khalsa, Ph.D., assistant professor of medicine at Harvard Medical School. Apart from relaxing your tensed muscles and relieving any physical discomfort caused by muscle stiffness, yoga can also unwind your busy mind and adjust the tempo of your breath. So doing yoga before bed is like sending signal to your body and mind, telling them to get prepared for sleep.

We have picked out 4 of the best yoga poses for you:

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1. Salabhasana

Salabhasana is known for helping to reduce stress while encouraging sleep. This is because the pose helps to relax the muscles in your back and stomach, reliving indigestion and back pain. It also helps to sooth the chest and neck while removing leg pain.

Salabhasana
    1. Start by inhaling deeply in the plank pose.
    2. Raise your shoulders up and clasps your hands together behind your back.
    3. Exhale slowly and root the top part of your feet into the ground.
    4. Inhale deeply as you slowly lift up your chest and arms.
    5. Relax and hold this position while breathing slowly.
    6. To finish the yoga pose, release your hands and exhale slowly, pushing your body into downward-facing dog.

    2. Jathara Parivartanasana

    This pose translates to ‘stomach rolling around’, and it is known to help with insomnia by relaxing the lower back and helping with digestion.

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    Jathara Parivartanasana
      1. Start by lying on your back.
      2. Bring your arms out to the side, with the palms facing down in a straight T position.
      3. Slowly bend both knees into the chest.
      4. Exhale slowly while you drop both knees over at the left side of your body.
      5. Slide your knees as close to the left arm as possible. This twists the spine and the lower back, providing relief for the muscles.
      6. Hold this position for 5 to 10 minutes, then repeat on the other side of your body.

      3. Upavistha Konasana

      Upavishta Konasana removes tension from the lower back, legs and groin. It can also relieve arthritis and ease sciatica, and it is great for relaxing the mind.

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      Upavistha Konasana
        1. Start by sitting upright on the floor with a straight back.
        2. Extend your legs in front of you into a V shape, placing your hands on your buttocks for balance.
        3. Don’t stretch your legs too far apart – this position should be comfortable.
        4. Inhale and push backward to lengthen the spine, then exhale and bend forward from your hips.

        4. Supported Savasana

        This is the final pose before you go to sleep, as it really helps your mind to relax.

        Supported Savasana
          1. Lie back, letting your arms and legs relax.
          2. Focus on breathing slowly and deeply, and close your eyes. Lay like this for at least 5 minutes.
          3. Come out of the pose by slowly drawing your knees into your chest, then lie down to sleep.

          Demonstration

          Wow! You’ve got your Phase 1 completed, it’s awesome you’ve made so far! Now you know how to sleep to get a strong nervous system.

          So what else you should do besides learning ways to sleep better? Well… it’s all about how to control your stress level!

          Reference

          More by this author

          Ricky Tang

          Editor. Movie Lover. Amateur Singer.

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          Science Says Screaming Is Good For You

          Science Says Screaming Is Good For You

          There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

          “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

          Primal Therapy

          Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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          How it Started

          “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

          It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

          “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

          Delving deeper

          Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

          Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

          Some Methods To Practice Screaming

          If you want to try it out for yourself, keep reading!

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          • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
          • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
          • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
          • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

          After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

          Scream Sing

          Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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          • Step 1 — Bear down and make a grunting sound.
          • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
          • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
          • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
          • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
          • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
          • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

          If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

          Scream into a pillow

          Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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          Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

          Featured photo credit: Sharon Mollerus via flickr.com

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