Many people are facing sleeping issues including insomnia. With the help of some exercises, you can have a sound sleep. Read on to know more.

Falling asleep, especially now, in lockdown is now a herculean task for many. Many people are complaining about insomnia and those who never had sleeping problems are also facing challenges. New daily schedule or lack of a schedule, disturbed circadian rhythm, change in eating habits. low levels of natural light and widespread anxiety are some of the causes of significant sleeping issues. Also, the pressure of work-from-home and simultaneously managing a house can lead to stress and discord and they also act as a barrier to sleep.

How can we forget the excess screen time? Constant zoom calls, hours of working on computers, binge-watching, and browsing apps for news and networking can affect the natural production of melatonin, a hormone that the body makes to help us sleep. And let me tell you that sleeping is very important for our health, especially now, as it also affects the immune system. It also helps to keep our mental health in check, which is currently going for a toss. Instead of popping sleeping pills, do some exercises in the evening which will induce good and sound sleep. 

1.Legs-up-the-wall pose
A few days back, we wrote in-depth about this particular exercise. This pose which is also known as Viparita Karani helps to fight insomnia and several other health issues such as better digestion, lowered stress, tackles depression, and relaxes our hamstrings and lower back among others. With the help of the pose, the blood circulation is enhanced, fatigue is rescued and also calms our nervous system. 

2. Reclining hero pose
Reclined hero pose aka Supta Virasana helps to relieve the tiredness in your legs, reduces high blood pressure, and is one of the best exercises for those who are suffering from insomnia. This is an intermediate pose so do it with a lot of caution. Avoid the pose if you have serious back, knee, or ankle problems. 

3. Standing forward bend
Standing forward bend aka Uttanasana has several benefits including better digestion, reduces fatigue, stimulates the liver and kidneys among others. This particular type of yoga pose will soothe your nervous system and relax your spine and will help you to sleep like a baby. 

4. Happy baby pose
 The happy baby pose aka Ananda Balasana helps to alleviate the stress in your lower back and hips. It is great for people who are suffering from insomnia and anxiety. Check out the video to know how to do it properly.

NOTE: After doing these exercises, try and avoid using phone, TV, or eat a late-night snack as they hinder the effects of the exercises. 

The post Unable to sleep amid lockdown? Follow THESE evening exercises and sleep like a log appeared first on MyMedicPlus.

You know the drill. You try to get a good night sleep, only to wake up at 2 a.m., contemplating all the doom and gloom of the pandemic. Your subconscious is doing a major data dump. A couple hours later, if you’re lucky, after checking Facebook, doing some online shopping and reading your favorite websites, you fall back asleep.

Jenna Jonaitis, a lifestyle, wellness and parenting writer based in Grand Rapids, tackles the issue in the The Washington Post in a story headlined: “Some of us have more time to sleep. So why are we so tired?”

She starts:

Since the onset of the coronavirus pandemic, I wake up most days already tired. Coffee is mandatory, and that wasn’t the case before. My husband is more sluggish too. We have increased responsibility, taking care of our toddler while still working full time from home. It’s also harder for him to fall asleep and harder for me to keep my eyes open in the afternoon.

This pandemic is exhausting, mentally and physically. Our worlds have shifted, and it takes emotional energy to cope with that. Health-care workers are spending long shifts in hospitals and care homes trying to keep patients alive. Other essential workers are pulling overtime in grocery stores, warehouses, fields, production plants and delivery trucks to ensure the country has enough food, toilet paper and face masks. At-home workers are doing their jobs and, in many cases, also caring for and educating children.

Rebecca Robbins, a postdoctoral fellow and sleep researcher at Harvard Medical School, tells Jonaitis that sleep challenges are totally understandable.The uncertainty of the pandemic, concern for others and ourselves, and the utter lack of control is a perfect storm for insomnia and sleep difficulty.

Lori Russell-Chapin, a professor of counselor education and co-director of the Center for Collaborative Brain Research at Bradley University in Illinois, says we’re worn down by this new lifetyle, the hyper-alertness while doing such tasks as grocery shopping and grieving the loss of a loved one from afar.

A study out of Wuhan, China, found insomnia was often the results of anxiety, depressive symptoms and fear of getting infected, economic-related stress, difficulty handling social distance restrictions and changes in daily life.

What to do?

Suggestions include getting exposure to sunlight, limiting caffeine, sticking to a sleep schedule and calming the brain through meditation and deep breathing. 

The post More Time To Sleep, But We’re Still So Tired During This Pandemic. Why? appeared first on MyMedicPlus.