Menu
Natural Home Remedies healthy recipesNatural Home Remedies healthy lifestyle
Small exercises to counteract insomnia and make sleep a real refreshing moment

Small exercises to counteract insomnia and make sleep a real refreshing moment

From today we have two more allies against insomnia and sleep disorders, mindfulness breathing techniques and yoga exercises based on twisting, or torso rotations. These two techniques together, in fact, have been shown to act effectively by improving the quality of sleep and its duration and at the same time by reducing sleep disturbances and nocturnal awakenings. This emerges from a recent scientific research published in the World Journal of Clinical Cases (Su et al, World Journal of Clinical Cases, 2021).

Insomnia and consequences

Insomnia and sleep disorders have an effect on daytime life with sleepiness, fatigue and attention problems, which can have an impact on mood and work. Science is constantly looking for natural, simple, for every day, side-effect-free remedies to improve sleep quality. Today let's see what mindfulness breathing techniques and the twisting, or rotations, of yoga can do for our well-being.

Exercises against insomnia

Scientists recruited 80 people, average age 50 and with insomnia problems. The volunteers were divided into two groups. The first group had to follow the usual pharmacological treatment against insomnia, the second group in addition had to dedicate 30 minutes every day, before going to sleep, to mindfulness breathing techniques. Participants in the study were asked to sit in a comfortable position, preferably sitting or lying down on the back, and to bring attention to the breath, freeing the mind from thoughts and focusing only on the breath, its sound, rhythm and movements in abdomen and chest. In addition, the second group always had to perform twisting exercises during the day. The twisting of yoga are torso rotations that help improve blood flow and tissue oxygenation, support the proper functioning of organs, promote calm and relaxation. An example of twisting to practice before bed? You are on your back, bring your legs bent towards your chest, your arms are open at shoulder height. Slowly come down with your legs on the right until you touch the ground. The head turns to the left, breathe for a few cycles, then repeat on the other side. Instead, during the day, you can sit cross-legged. Exhale and turn the torso to the right, the left hand is resting on the right knee and the right hand is behind the back. Inhale and release, with each exhale try to rotate a little more. Repeat on the other side.

The results of the study

What emerged, after three months, is that the group that had practiced the techniques of mindfulness and yoga had a significant improvement in all indicators of the quality of sleep. The duration of sleep and the ability of sleep to restore have improved, while the time taken to fall asleep has decreased as well as nocturnal awakenings. Not only that, the volunteers who applied these techniques were able to reduce the use of drugs against insomnia and experienced a much greater well-being during the day.

Conclusions

Here is evidence that small lifestyle changes, such as focusing on breathing before bed or doing yoga poses with torso rotations throughout the day, can significantly improve sleep quality with beneficial effects also on daytime life.
AUTHOR
She combines her passion for a natural lifestyle and her university studies, she has indeed a Master of Science degree in Physics and a PhD in Physics in the field of biophysics. Reading scientific articles, being updated with the latest scientific researches and testing new methods and recipes is since always her job that, we hope, has become useful to you.
Natural Remedies App Logo
Get now the App Natural Remedies, the app for a healthy lifestyle and healthy food

You might also be interested in these scientific research

The nutrients that prevent and counteract headache
The nutrients that prevent and counteract headache
What we eat can help in case of a headache? It seems so, and this is thanks to a fascinating mechanism that connects some nutrients with the energy available to brain cells. This is what emerges from a very recent review
Moringa helps to counteract Alzheimer's and neurodegeneration
Moringa helps to counteract Alzheimer's and neurodegeneration
It is called the tree of life and it really is. We are talking about Moringa Oleifera, a plant well known and appreciated all over the world for its antioxidant, antibacterial, antidiabetic, antiulcer, antispasmodic, hep
Yoga exercises to reduce eye pressure, improve visual acuity and counteract eye fatigue
Yoga exercises to reduce eye pressure, improve visual acuity and counteract eye fatigue
Yoga is beneficial for the body, increasing its flexibility and counteracting back pain, headaches and insomnia, and for the mind, calming obsessive thoughts and anxiety, this is well documented and confirmed by scientif
Counteract neurodegenerations with basil
Counteract neurodegenerations with basil
What makes our brains age by paving the way for neurodegeneration? And is it possible to counter this condition? A very recent scientific research, published a few days ago in the journal Frontiers in Aging Neuroscience
Blueberries, small pearls of health capable of supporting memory and fighting viruses
Blueberries, small pearls of health capable of supporting memory and fighting viruses
A healthy diet able to protect our health is a varied and balanced diet that, without excess, regularly includes foods rich in vitamins, minerals, fiber and antioxidants. There is no superfood that, if ingested in high q
Mediterranean Diet and extra virgin olive oil to counteract inflammation and aging
Mediterranean Diet and extra virgin olive oil to counteract inflammation and aging
Health… comes with eating! Especially if you bring to the table a lot of extra virgin olive oil and try to follow the Mediterranean diet, rich in fruit, vegetables, nuts, legumes, olive oil and fish and low in red meat a
Eye massage to improve vision and counteract eye strain
Eye massage to improve vision and counteract eye strain
Tired eyes, blurred vision, burning and redness of the eyes. These are some symptoms of eye strain that we can experience in the evening, perhaps after several hours spent in front of a monitor for work. How to bring rel
How exercise can counteract the damage to blood vessels caused by diabetes
How exercise can counteract the damage to blood vessels caused by diabetes
Diabetes can cause damage to blood vessels, even preventing the body from making new ones to take the place of damaged ones. What tool do we have on our side to counter this effect? Physical exercise ... as emerges from
Natural Remedies
Download the App
Copyright © 2022 - Natural Remedies Registered Brand 302018000008020
x