Statistically speaking, 1 in 3 adults worldwide experience symptoms of insomnia, and nearly 10% meet the clinical criteria for insomnia disorder. In the 21st century, everyone is rushing, and in this fast-paced lifestyle, insomnia and restless nights have become more than just an occasional inconvenience they are now daily challenges for millions.
Stress, screen time, poor dietary choices and erratic schedules are all enemies of the natural sleep cycle, and the quest for better sleep quality often leads to temporary solutions like medication or sleep aids, which carry side effects and dependency. However, with Sun Salutation or Surya Namaskar, the issue of insomnia can be combated. Read on to know more.
What is Surya Namaskar?
For the uninitiated, Surya Namaskar is primarily a dynamic sequence of 12 Yoga Poses that combine physical movement, breath regulation, and mindfulness. Traditionally performed at sunrise, it can be practiced at any time of the day to either awaken the body or calm the nervous system or then stabilise the energy flow. Each posture engages different muscle groups while synchronizing breath and bodily movements; so essentially, the Surya Namaskar Steps create a kind of moving meditation which requires the body, breath, mind and awareness to be working in coordination.
The Science of Movement and Sleep
Some studies suggest, that moderate aerobic exercise can significantly increase the total sleep time and reduce the time it takes for people to fall asleep. When somebody practices Surya Namaskar consistently, it acts as a full-body workout, which increases circulation, and releases built-up muscular tension; two critical components that prepare the body for deep rest.
This practice also helps to regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls stress hormones like cortisol. Elevated cortisol levels in the evening can delay the onset of sleep. Sun Salutation done with slow mindful movements and deep coordinated breathing will activate the parasympathetic nervous system (often called the "rest and digest" system). In this way, Surya Namaskar lowers cortisol and promotes the release of melatonin, the hormone responsible for sleep onset.
Breath work and Nervous System
One of the lesser-known benefits of Surya Namaskar lies in its emphasis on breath coordination. Controlled, rhythmic breathing in each posture stimulates the vagus nerve, a key player in the autonomic nervous system. This nerve acts as a bridge between mind and body, calming the heart rate and reducing anxiety. By engaging the vagus nerve through breath and movement, Surya Namaskar can help reduce the mental chatter and overthinking that often plague those trying to fall asleep.
Mental Clarity and Emotional Balance
Stress, anxiety, and emotional imbalances are common culprits behind sleeplessness. Surya Namaskar serves as a moving meditation, which helps the practitioners to be more present in the moment, and reduce the risk of insomnia and anxiety disorders.
Balancing the Endocrine System
The postures of the ‘Sun Salutation’ exercise requires our spine to continuously bend forward and backward. We also drop down low in a dynamic posture, grazing the ground with eight limbs; our hands, feet, knees chest and chin we arch back in a low lunge, the Equestrian pose. Our backbends vary from the Cobra where we arch back from a prone position on the floor, and we also bend back while standing upright and tall. The powerful forwards bends where we fold down in half from an upright posture and then the Downward dog where our limbs serve as four strong pillars as we soften and release the upper body downwards. All of this stimulates our powerful hormonal glands, coaxing them to function in an efficient manner. With a balanced Endocrine system, our natural sleeping rhythm returns.
Want to do Surya Namaskar Yoga the right way to improve your sleep cycle? Do subscribe to my sessions at Yoga with Sapna Enrol in my recorded online yoga classes at YogaWithSapna YouTube Channel which has lots of Surya Namaskar and beneficial breathing practices included.