The yogic method
The first thing yoga practitioners or yoga
teachers must do to support a student's sleep is "educate themselves about
sleep", says Philip Stevens (Swami Samnyasananda), a consultant
neurophysiologist, sleep scientist and certified yoga teacher.
As we are told in the nursery rhyme, the
ideal is to rise with the sun and wind down again with the sun. Between Io p.m.
and 2 a.m. during sleep, the body undergoes physical repair; between 2 a.m. and
6 a.m. it undergoes psychological repair. "It's all about circadian phase
and adjusting your activity levels to be consistent with the circadian phase we
all share from being on this particular planet," says Stevens.
The
first thing yoga practitioners or yoga teachers must do to support a student's
sleep is "educate themselves about sleep", says Philip Stevens
Circadian phase (also called circadian
rhythms) is a daily rhythm that exists in all of nature. It is generally 24
hours in duration, and involves distinct patterns of brainwave activity and
hormone production that govern sleep and eating habits.
The biggest influence on circadian rhythms
is light. When the sun rises, serotonin and the stress hormone cortisol are
released. As darkness descends, the hormone melatonin is released, sending out
the signal that it's time for sleep.
The trouble is that high levels of stress
throughout the day, along with caffeine, as well as the electromagnetic fields
and ambient light of television and computer screens all work to suppress
melatonin and increase cortisol levels. Aerobic activity, including energetic
or hot styles of asana taken at night under lights, works in a similar way.
"Vigorous yoga practices and energetic
pranayama may have a stimulating effect on the body and drive cortisol levels
up," says Jennifer Schrader, a yoga therapy teacher and president of the
Australian Association of Yoga Therapists. "Save these practices for the
morning when cortisol levels are naturally higher and the body is primed for
activity."
"Vigorous
yoga practices and energetic pranayama may have a stimulating effect on the
body and drive cortisol levels up," says Jennifer Schrader
After lunchtime, "It's really
important that you don't do a thoracic form of pranayama," says Stevens.
"It needs to be slow-rate abdominal breathing, which is the most efficient
way of breathing."
Better practices include Nadi Shodhana,
ujjayi breath with a gentle guttural constriction or Brahmri pranayama, also
called bumblebee or humming bee breath. "The fingers are placed in the
cars and you do the ujjayi breath on the in-breath," explains Stevens,
"then you're humming a long `mmmm' on the out breath with your eyes
closed." Yoga Nidra is also ideal (see breakout box on the opposite page).
Asana performed after lunch must be
intended for rest and release. "Any poses or ways of doing practice that
encourage a balancing or slowing down response may be beneficial," says
Schrader. And while no pose on its own is a magic panacea, "My favorites
to encourage sleep include restorative postures, particularly supported forward
bends, which encourage opening the back of the body and taking the squeeze
pressure off the adrenal glands".
Constructive rest position is another good
option. "This helps release the psoas muscle, which is implicated in our
flight/ fight stress response," says Schrader.
"This
helps release the psoas muscle, which is implicated in our flight/ fight stress
response," says Schrader.
Ayurvedic approach
This theory of winding down at night also
ties in with the Ayurvedic practice of ratricharya (routines of the night).
"The idea is to try and do things that are more mundane, like folding
clothes," says Shaun Matthews, a medical doctor, and Ayurveda and yoga
therapist.
Conflict, confrontation and emotional
issues are also best dealt with earlier in the day, as these can cause
imbalance in the doshas, particularly Vata, the wind dosha, which controls the
nervous system.
To temper Vata dosha, Matthews recommends
keeping a journal, talking through problems with a friend or seeking help from
a counsellor or psychotherapist.
Eating smaller amounts of easily digested
food, meditation and massage with oils, especially to the feet, are also
practices that can help correct a Vata imbalance.
He also advises surrendering to tiredness
rather than trying to override it. "It takes a lot of energy to hold
yourself above fatigue," says Matthews. "If you let yourself touch
the fatigue, that alone will give you a lot of energy."
“If
you let yourself touch the fatigue, that alone will give you a lot of
energy."
In return, sleep can and will change your
life. "Extraordinary things happen on better quality sleep," says
Koulloros. "When people are feeling like they have more energy and
awareness of their own body, they start becoming more aware of their
surroundings; they stop living in a reactive state and start living life by
choice.
The ideal sleep diet
The essential ingredient for good quality
sleep, according to Anthia Koulloros, is healthy, whole fats. "We need
fats that ground us, quality fats from both animal and plant materials because
we're omnivores," she states.
Her recommendation is to include olive and
coconut oil in your diet, as well as servings of good quality, grass-fed meat
and wild, non-farmed fish that's high in omega-3. "Clients who don't have
the animal fat tend to fuel themselves with a lot of processed, industrialized
polyunsaturated fats and there's a tendency for a higher carbohydrate intake-
fruit, vegetables, grains, beans, alcohol and sugars-which is very stimulating
and keeps clients in a perpetual state of grazing, even at night-time."
Koulloros often suggests fermented cod
liver oil be taken as a supplement and, for those who aren't intolerant to
dairy, incorporating organic, full-fat milk, butter and cream. "They
contain amino acids that are nourishing and soothing for brain and nerve
function, and contain vitamins A, D, E and K that help transport minerals
inside the body."
Her
recommendation is to include olive and coconut oil in your diet, as well as
servings of good quality, grass-fed meat and wild, non-farmed fish that's high
in omega-3.
In the evenings, a few cups of chamomile
tea or OVViO Organics' Peace Night Chamomile Tea, $16 for 45g, which blends
chamomile with lavender, passionflower and hops, will assist in relaxing and
calming the nervous system to help induce a good night's sleep.
Yoga nidra
In English, Yoga Nidra translates as 'yoga
sleep'. This meditation and relaxation practice is ideal for reducing stress
and helping to induce sleep. Taken in Savasana, it often involves,
"Slow-rate abdominal breathing, meditation practices of mindful awareness
or introspection, and the Yoga Nidra practice, which is awareness of the body
parts," says Philip Stevens. He's offering a free 10-minute Yoga Nidra
download on his website, www. yogalinks.net. Scroll to the bottom of the page
and click on the link.
