subject: Sleeping Better With Yoga And Other Supports [print this page] The human body easily dozes off in any and all positions even unimaginable. Next time you go on a long trip, whether by bus, train or plane, you'll be flabbergasted at the poses your co-travelers sleep in. From which you could predict that they'll wake up groaning at their aching bodies from the contortions they went the night through!
Do you know you can alter your sleeping position to a more comfortable one that could grant you real slumber? When the nose is congested, the body compensates by snoring and breathing through the mouth. Yoga movements which focus on alignment and harmony of the different body systems will help you set a new position in sleep that would give you a sound and soundless slumber all night through.
Take note of these three positions to avoid, before considering those that Yoga can help you with:
Flat Back Sleep. When you sleep with your arms and legs rigidly straight gives you lower back pain in the mornings. This is because, for several hours you "locked" your knees and hips, thus the leg weights pulled the bones and muscles of the lower back out of their proper placement. This causes unnecessary strain on the vertebra and discs of your lower back, thus the pain you feel upon waking up.
Belly Sleep. When you sleep with your face on the mattress and set to one side for breathing, your neck gets twisted in the process. This will also put a lot of weight on the fragile nerves from the skull to the upper spine. Sleepers of this pose wake up covered with spittle and neck muscles convulsed.
Side Sleep. Among these three, this position is the "safest", as far as back muscles and bones are concerned. Still, it's not safe from pain. The weight of your body converges on the shoulders to the neck and result in extreme pain and muscle spasms in the upper back, shoulders and neck.
Here are alternative ways of sleeping that, in union with yoga practice before bedtime, would send you to soundless slumber-In the meantime, the following positions, in conjunction with pre-bedtime Yoga, can grant you deep sleep with no more snoring:
The Side Sleep position along with some simple stuff can ensure you complete body alignment and prevent constricting your neck.
Roll up a beach towel (or a cylindrical pillow) one foot long and 8-9 inches round and put in front of your pillow. You will get additional support for the cervical bones not to bend over the side and control your neck all night long.
You can also try sandwiching between two pillows to serve as a "hug pillow." This position gives your shoulder joints room and keeps the arm bone weight from gripping the brachial nerves under the collar bones.
You can keep the space between your hips no matter how much you move all night by sleeping with a light blanket or towel between your knees. Thus, you'll be able to avoid the lower back or hip bones falling out of its position. You also get to avoid bruising between your knees.
Don't be fazed by additional articles crowding you in bed and adjust to the hug pillow or knee blanket. The resulting deep sleep, restful and snore-less, are all going to be worth it.
