According to guidelines from a physician group, insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.
How long does insomnia last?
Insomnia may be characterized based on its duration. Acute insomnia is brief and often happens because of life circumstances (for example, when you can't fall asleep the night before an exam, or after receiving stressful or bad news). Many people may have experienced this type of passing sleep disruption, and it tends to resolve without any treatment.
How to cure insomnia
For 11 minutes, the participants meditated on their breathing using the ratio of inhale to hold to exhale of 4 seconds to 16 seconds to 2 seconds. They remained seated, while maintaining an erect and relaxed spine. Here's an example of the sort of exercise you can do to relieve your insomnia and help you achieve sleep:
- 1 to 3 minutes: Long and slow abdominal breathing
- 3to 5 minutes: Arms extended vertically at 60-degree angle, with upward-facing flat palms 5 to 7 minutes: Arms extended horizontally with straight wrists and flat palms
- 7 to 9 minutes: Palms pushed together by arms
- 9 to 11 minutes: The palms are now rested in the lap, facing upwards.
The right palm is resting over the left with thumbs touching. The breathing exercise improved total sleep time, sleep quality and sleep efficiency. The time spent awake decreased as well. Karen recommends the following postures for insomniacs to help with their rest as well: Standing Separate Leg Head to Knee Pose Wind Removing Pose Half Tortoise Half Spinal Twist Savasana Source: mindbodygreen
Sleep tight!
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