Yoga Sequences for Restful Sleep

A consistent lack of quality sleep can lead to a number of different health issues, making it important to find a natural solution to this as soon as possible. Yoga is known for being able to combat insomnia, as it soothes the mind and the body, increasing your level of relaxation. While some yoga poses are best for energizing the body, these asanas should be used in a sequence that you practice before bed each night, because doing so will give you a deep and restful sleep.

Relaxed Down Dog
The Relaxed Down Dog is an easier version of the Downward Facing Dog, making it ideal for the night time. Simply enter into the downward facing dog with your hands and feet, but bend your knees and lift your heels off the mat. This will allow your spine to arch, as you press your navel towards your thighs, which targets the back instead of the hamstrings, releasing all of the tension that has built up over the day.

Seated Forward Bend
The Seated Forward Bend can either be used to warm up the hamstrings, or, by ensuring that you do not perform this pose to intensely, can also help to relax them, as well as release tension from a distracted mind. While sitting down, extend your legs in front of you, keeping your knees slightly bent, and reach for your feet after exhaling. The key here is to keep your back as flat as possible, even if this means that you have to bend your knees more, as you do not want to be stretching your hamstrings too much. Slowly round your back over your legs, staying in this position for a few breaths while you feel a stretch along your spine.

Legs Up the Wall
The Legs Up the Wall pose is what many modern yogis would refer to as a cure-all pose, and is usually practiced at the end of a sequence. Place a folded blanket against a wall and sit next to it, before lying down on your back, bending your knees, and placing your feet on the wall. Move your lower back as close to the wall as possible, and then move your feet so that they are pointing straight up, with your heels resting against the wall for support. With your arms either by your side or by your head, the latter of which will give your shoulders an extra stress, close your eyes and allow your body to relax, feeling the force of gravity pull you down. Hold this for 30 seconds, before rolling onto one side with your knees bent, resting in this fetal position for a minute before moving.

Also known as the Corpse Pose, Shavasana is the perfect pose to end your bedtime yoga sequence with, as it puts your body into the ideal state for a restful sleep. Simply lie on your back and close your eyes, with your arms extended slightly outwards and your palms facing up. Allow your feet to fall open, with your toes pointing outwards, and shrug your shoulders until you can feel them relax downwards. Lengthen your spine and relax your lower back, finding a comfortable position in which you can lie for about ten minutes. If you do not have this much time at the end of your routine, hold this pose until your heart rate has slowed down, and your breathing is back to its natural rhythm.

Yoga is designed to release the stress and tension from the parts of your body that usually experience a severe build up of it, and this is often what contributes to disturbed sleep. If you have never thought about using yoga before to help boost the quality of your sleep, give this short sequence a go, and you are likely to be pleasantly surprised when you wake up feeling refreshed and revitalized.


Cryogenic Therapy

Cryogenic skin treatment

Cryogenic therapy dates back to the seventeenth century, and involves the use of low, freezing temperatures, either applied to the whole body in general, or to a localized area. From working as an effective method of rehabilitation for athletes, to helping those who suffer from conditions such as fibromyalgia, cryogenic therapy is quickly becoming much more accessible to the general public, with an increasing number of clinicians all over the world adding cryogenic chambers to their practices.

Whole Body Cryogenic Therapy
Whole body cryogenic therapy is one of the most popular forms of cryogenic therapy, and involves the use of a cryogenic chamber or sauna, large enough to accommodate the entire body. The client is placed into this cryogenic chamber for between one and three minutes, during which time a burst of icy nitrogen is released every thirty seconds or so. The freezing gas surrounds the body, causing the blood to rush to the body’s core in order to preserve all of the vital organs. The cold temperature also shocks the body into releasing endorphins, otherwise known as the body’s natural pain reliever, which helps to suppress the pain that arises from a variety of different medical conditions. With the body now in survival mode, the blood fills with oxygen, and, after exiting the chamber, this highly oxygenated blood then rushes back into the client’s arms and legs, bringing with it a warm and tingly sensation.

What Does Cryogenic Therapy Treat?
Cryogenic therapy is considered to be extremely invigorating, and is used to treat a number of different conditions. From psychological stress to insomnia to skin issues, cryogenic therapy has the ability to tackle a wide range of issues. Cryogenic therapy has also become increasingly popular amongst athletes, from NBA stars to champion weightlifters, as it is highly effective at tackling muscle and joint pain, making it a fantastic form of rehabilitation, enabling athletes to experience a pain-free body after a day of intense exercise. When it comes to athletes, cryogenic therapy transforms the body’s post-workout recovery process from 48 hours to three minutes, making it a truly valuable technique.

How Cold Are the Cryogenic Chambers?
The low temperatures that the body is exposed to in a cryogenic chamber is usually what most first-timers find off-putting. The chambers usually drop to a temperature somewhere between -200 °F and -240 °F, with the average skin temperature dropping to 50 °F. While this may seem unnaturally cold, the body’s core temperature does not change throughout the treatment, and while it may drop slightly after exiting the chamber, your core temperature will usually stay consistent.

While cryogenic therapy has been around for a while, the ways in which it can provide pain relief along with a whole host of other benefits are only now being properly understood. If you live in a major city, you are likely to easily be able to find spas and clinics that offer cryogenic therapy, and it is definitely an avenue well worth exploring if you have been struggling with one of the health issues mentioned above.