11 Natural Ways for Better Sleep | Yoga tips for Better Sleep

Namaste. As per the research, 30 to 48% people are suffering with sleeping disorders. In this video, I am going to share you 11 ways, 11 natural ways to improve your sleep quality, enhance your sleeping quality. If you are having any sleeping problems, I highly recommend, recommend you to watch this video completely. These are the some of the 11 strategies which I have curated, which are very, very helpful and also implemented by many of my students and got beautiful results. Namaste, I am Madhuri Nadgiyalla. I am the founder of Conscious Breathing Hub. I am on a mission to help 1 million people to live happy and holistic lives. If you want to be part of our Conscious Breathing Hub to work on your health, to enhance your sleep quality, and to learn some of the strategies which I am going to tell you today, do not hesitate to contact me. If you see your thoughts are distracting your sleep, sleeping patterns and sleep. So first we have to control our thought. That is the root cause of the problem. Even if you go to the doctor or anyone, you take pills, but that is temporary solution. So that is not a permanent solution. In this video especially, we, we wanted to address the root cause of the problem. Let us see what are these 11 strategies to improve your sleep quality. If you stay till end of this video, I I am going to share you my 5 favorite out of this 11 and what I follow in my sleeping patterns. The number 1 is pranayama. Pranayama, yogic breathing, are breathing techniques which will really help you to relax yourself, calm your mind, and reduce your stress. See, your thinking patterns, your mental state, and your breath is so much connected. When you are angry, your breathing is rapid. When you are calm, when you are relaxed, your breathing is normal. Especially before you go to sleep, you observe your breathing patterns and try to use some of the breathing techniques like abdominal breathing, Brahmari breathing, like which is bee breath, or also you can also use Nadi Shodhana breathing, Nadi Shodhana Pranayama, or alternative nostril breathing, as well as Pranava Pranayama. Pranava Pranayama is also very, very important techniques. I have recorded all these videos and you can find in my channel And you can adopt any one of the technique, or you can do these techniques for 10 minutes, and you will see a lot of relaxation, and you will see a lot of improvement in your sleeping quality. Number 2 is Yoga Nidra. Yoga Nidra is a complete relaxation of physical, mental, and emotional being of us. This will really help you to take to the deeper states of your sleep. Practice at least 20 to 30 minutes of Yoga Nidra. You can just switch on the recording and lie on your bed and Just listen to the instructions. That will take you to the deeper states of sleep. Many people have benefited from yoga nidra. Even in my community, I do teach yoga nidra, and also I have some recordings. You can check out those recordings also, and you can completely relax all your muscles in the process of yoga nidra. Number 3 is reflection. Reflection is also known as anityabhavana in yoga philosophy. It is a wonderful technique. What is there in the morning is not in the afternoon. What is there in the afternoon is not in the evening. What is there in the evening is not in the night. Then why are we so much attached to all these things? Everything is transitory in this world. Then why are we attached? In the process of Anityabhavana, you have to sit in a calm place like on the chair or on the bed. You just review all the events, what happened since morning till the evening. Review all the events. Do not judge them. You are just witnessing those events. You are the witnesser. Cultivate the detachment and train your mind to become— observe its own thoughts. This is the process you have to follow, and this will help you to, like, detach all your thoughts and take you to the deeper states of your sleep. Because you are eliminating all the thoughts, you are just witnessing them. It improves your memory power and it helps you to improve your sleep quality. Number 4 is meditation and visualization techniques. As you all know, meditation and mindfulness is one of the beautiful techniques to do it in the night to clear all your thoughts and to remove all the baggage, emotional baggage you are carrying. You just detox them. That is the process of meditation. There are so many meditations available, and also visualization is also one of the beautiful techniques. You just visualize what you are— how your life wanted to be. Visualize observing the different sounds. Observe the sounds around you. This will be one of the wonderful techniques to enhance your sleep quality. Number 5 is journal writing. The reason we are not sleeping, we are unable to sleep or our quality of sleep is getting distracted because of the negative thoughts. General writing will help you to move towards the positive direction. Some of the general writings I recommend is writing 10 positive points in a day. Reflect on your whole day and write some of the 10 positive points which helped you, like which made you happy today. Like whether it is a phone call from your parents, whether it is a smile from a child, or whether you're walking on a park, or whether you went for cycling, or anything whatever made you happy. That will help you to move towards the positive direction. Second general writing I recommend is gratitude diary. We always think about what we do not have. We also have to give priority, like, and say our gratitude to the things which we have. Before you go to the bed, There are 800 million people are going to the bed without food. We have food to eat, we have internet to look into this video, we have access to the technology, to our mobile phone to look, to watch this video which you are doing today. So be grateful for all these things. Sixth, I— sixth one I recommend is Indian classical music. Indian classical music is a beautiful way to relax yourself because every raga has different emotions. I am also coming up with a playlist. If you really want my playlist, what I listen in Indian classical music, please comment below. I am happy to share it with you. This will— every raga in Indian music has different emotions that will really help you to calm yourself and understand those emotions. What are your feelings whenever you are listening to some ragas, some vocals? I highly recommend to listen to the vocals rather than the songs, Indian classical songs. Rather than that, listen to the vocals, normal vocals, and also some sitar music or flute music. That will also help you to reduce your emotions, calm you down, reduce your heart rate. And there are so many neurological benefits of listening to this music. So I highly recommend, and if you want playlist, comment below. Number 7 is reading a book or listening to a podcast. Many researchers has told that reading book or at least 5 to 6 pages of book in the night, that too positive books that motivates you, empower you, or some of the stories which you like. Reading that books really help you to change your thought patterns and change your mental state and calm you down. And if you cannot read the book and also do not read these books on on the, on the mobile phone or on the tab or on the digital media. Just grab a book, normal book, and read them. If you cannot read the book, listen to the podcast, podcast which is very positive, which will help you improve your mindset. Number 8 is affirmations. Affirmations again will help you to move towards your positive state of mind. That will help you to enhance your sleeping quality. Some of the affirmations you can do is like: I am feeling calm and peaceful. I am ready to rest. I feel relaxed and happy. I am grateful to be here. My body is relaxed and I feel light. My mind and my body are ready to rest. I am grateful for my body. My body is relaxed. I am looking forward to tomorrow. So these are some of the affirmations. Again, if you want affirmations of my list, you can comment below. I'm happy to share it with you. And just read these affirmations before you go to the bed, which will really move your mindset towards the positive direction and help you to relax yourself. Number 9 is engage in any physical activity, because if you feel tired you will go to sleep very fast. So go to the gym or go for a run or do sun salutations or yoga or restorative yoga to relax every muscle of your body. This is highly, highly recommended. If you feel like anything is not working for you, just try this and you will see a lot of improvement in your physical energy and you will deeply go to the go to the deeper states of your sleep. Number 10 is food. I highly recommend you to avoid the heavy meals and spicy food in the night. Also, eat before 3 hours you go to the sleep, because by the time your digestion has been completed and you can go to the sleep very happily. And also drink turmeric milk. Turmeric you can find anywhere, and drink that turmeric milk That is also— that will also improve your sleeping quality. Number 11, recommended habits. Try to avoid the screen time before you go to the bed. At least 1 hour before you go to the bed, avoid the screen. That will help you to reduce the strain in your eyes and improve your sleeping quality. And maintain the consistent sleep routine. I, I have been maintaining my sleep routine like 10:30 to 11. Between 10:30 to 11, I go to sleep from past 4-5 years. That will also help understand like your body mechanism that this is a time for you to sleep and will take you to the deeper states of sleep. If your sleeping patterns are different, like if you're sleeping one day at 9 o'clock, one day at 12 o'clock, one day at 2 o'clock, so of course your sleeping quality will go down because your body doesn't know like what time is— what is the best time for you to sleep. Now we come to the end. Let me share you what are my favorite out of these. First, I started with pranayama for some months because that helped me to stabilize my thoughts. Once I stabilized my thoughts, then I used to practice my riyaaz because I am learning Indian classical music. I used to do my vocal practice so that, that helped me to go to the deeper states of sleep again. And I also listen to podcasts because I want to improve my knowledge. Read the books or listen to podcasts, so that will help me to also to take to the deeper states. And I only listen to positive podcasts. I don't really listen to the news or anything. And also journaling, journaling, like especially saying gratitude to myself and what are the things I have, and saying thankful, being thankful for the day I have and being thankful to the universe. So that will also help me to go to the deeper states of sleep. So these are some of my favorite out of these. I highly recommend you to try whatever suits for you, whatever fits for you. These are some of the beautiful techniques which I have tested on my students, got beautiful results. And if you wanted to be part of our community and learn these techniques and practice these techniques along with me, do not hesitate to contact me. I am leaving my contact details below. And do not forget to subscribe to this channel, please. That will help me to motivate to create more content. Like this video, subscribe to our channel, and share it with your friends. And see you again. Thank you. Namaste.