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Health & Fitness

Try These Yoga Stretches To Heal Your Sleep Disorders

Longer working hours, an unhealthy diet, and living a sedentary lifestyle wreaks havoc on your mental and physical well-being. Therefore, it is no surprise that millions of individuals around the world suffer from a number of sleep disorders. These sleep disorders are also a result of unhealthy habits and psychological factors.

Moreover, a lack of sleep impacts your level of concentration, reasoning ability, and focus both in personal and professional life. You also become vulnerable to many serious health conditions like heart attack, diabetes, stroke, high blood pressure, and others.

With that said, let us understand some of the common sleep problems prevalent in modern-day world.

3 Common Sleep Disorders

1. Sleep Apnea

Sleep Apnea is a medical condition where you experience intermittent stopping of breathing during sleep. This irregular breathing leads reduces the level of oxygen in your blood which causes you to jerk awake. It happens due to the failure of your brain to signal breathing during sleep and unfortunately can also lead to a stroke or heart attack.

2. Insomnia

Insomnia is amongst the most common sleep disorders. It refers to an inability to sleep where you might take a long time to either fall asleep or are unable to get back to sleep if disturbed. If the condition extends for more than three months then it requires immediate treatment.

3. Narcolepsy

Narcolepsy is a neurological disorder that affects your control oversleeping and being awake. In this condition you experience excessive sleepiness during the day, sleep paralysis, and hallucinations. This condition causes you to sleep at the wrong time such as while driving.

However, do not worry as not every medical issue requires antidepressants or other stimulants. Yoga is the best natural way for you to enjoy a good night’s sleep without any hassle. It lowers the levels of Cortisol which is a stress-causing hormone in your brain and is often found in high volumes in those unable to sleep.

Yoga Stretches for Deep Sleep

The two yoga stretches mentioned below lower the Cortisol hormone and help you sleep better after a day of work.

1. Supported Fish (Matsyasana)

Supported fish

The Supported Fish makes your pineal gland stronger that enhances the Melatonin hormone in the bloodstream and helps you with deep sleep at night.

Steps to Practice the Supported Fish

1) Lie down on your back on the yoga mat with a pillow supporting your shoulder blades.

2) Keep your arms at an angle of 45-degree from your hips with both palms facing upwards.

3) Keep both your legs straight. You can also bend the knees and together but keep the feet slightly apart.

2. Legs Up the Wall

legs up the wall

The Legs Up the Wall provides you total relaxation, soothes swollen or cramped feet and legs, stretches the hamstrings, and relieves tension from the lower back. The biggest advantage of this particular yoga stretch is it lowers the heart rate which minimizes anxiety and stress.

Steps to Practice Legs Up the Wall

1) Lie down on your back with bent knees and move closer to the wall.

2) Bring both legs up the wall, lift your hips, and place a pillow under your lower back.

3) Keep your feet apart a few inches and relax.

3. Supine Spinal Twist

supine spinal twist

Spinal twist is the best yoga pose to help you get rid of sleep disorders affecting your sleep and rid the body of any negative energy. The pose does wonders when it comes to helping your spine release tension and relieves insomnia.

Guidelines to Practice Supine Spinal Twist

1. Lie on your back on the yoga mat and bring your knees closer to your chest.

2. Drop both knees towards the right side. You can also place a yoga block for comfort.

3. Extend both your arms to form a T in line with your shoulders.

4. Look in the same direction as your knees.

5. Practice the position for one minute on each side and relax.


A hectic work schedule and personal responsibilities do give rise to sleep disorders but practicing the yoga stretches mentioned above can help you enjoy a good night’s sleep.

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