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Increased well-being: Another reason to try yoga - Harvard Health
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Yoga And Sleep
Yoga research shows that after two months of regular 30 minutes practice it significantly reduces known causes of poor sleep stress, like anxiety and arousal. Research also shows that the more you practice yoga, the fewer sleep disturbances you are likely to experience and the better your sleep quality.
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Research On Yoga
- Regular yoga practice seems to correlate with increased wellbeing, including better sleep, better body awareness, weight loss, and greater happiness.
- It improves mindfulness and boosts compassion, gratitude, and "flow" states, all of which increase happiness.
- Early evidence suggests that yoga may even slow aging on the cellular level, perhaps through its stress-busting effects.
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SIMILAR ARTICLES & IDEAS:
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Key Ideas
Keep in sync with your body’s natural sleep-wake cycle
- Try to go to sleep and get up at the same time every day;
- Avoid sleeping in, even on weekends;
- Limit naps to 15 to 20 minutes in the early afternoon;
Melatonin
Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle.
Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert.
However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm
Influence exposure to ligh
During the day:
- Expose yourself to bright sunlight in the morning.
- Spend more time outside during daylight.
- Let as much natural light into your home or workspace as possible.
At night:
- Avoid bright screens within 1-2 hours of your bedtime.
- Say no to late-night television.
- Don’t read with backlit devices.
- When it’s time to sleep, make sure the room is dark.
- Keep the lights down if you get up during the night.
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The Science of Sleep
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
- Restoration
- Memory Consolidation
- Metabolic Health
Restoration
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
Memory Consolidation
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.
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Control stress
Stress-induced emotions consume huge amounts of energy.
Talk with a friend or relative, join a support group, or see a psychotherapist to help diffuse stress.
Lighten your load
Overwork is one of the main reasons for fatigue. It can include professional, family and social obligations.
Try to streamline your list of "must-do" activities. Set your priorities and pare down the less important tasks. Consider asking for extra help.
Exercise
Exercise gives your cells more energy to burn and circulates oxygen. Exercising causes your body to release stress hormones that in modest amounts can make you feel energized.