Can Yoga Nidra Or Specific Asanas Help A 50-Year-Old Man With Insomnia?

Ans: The key to good sleep is a peaceful mind and calm stomach. Therefore, eat at least 2 hours before sleep, practice Vajrasana after dinner, followed by light walk. Before sleeping practice Shavasana and Yog Nidra for a deep and peaceful sleep. Also practice anulom vilom and deep breathing for 5-10 minutes.

Ans: Yes, yoga and meditation can certainly help you relax and get better sleep. But before that it is important to identify what could be the reasons for poor quality sleep. Basic sleep hygiene practices are also important - such as not taking caffeine or naps after 4pm, minimizing anything that'll put you in an alert state around bed time such as intense exercise or work discussions, cool room at around 21C, room to be dark with minimal disturbance, getting appropriate sunlight exposure upon waking up, going to bed at the same time each day and getting out of bed at the same time. And if you have a habit of thinking/worrying/planning while lying in bed yoga/pranayama/meditation can help you come into a nice relaxed state conducive to sleep. Look up guided practices like body scan, and yoga nidra. You can also explore Pranayama such as Bhramari. All the best!

Ans: Namaste!! Apologies for the delay in replying. Try meditating or sitting in silence for a few moments without a gadget 45 minutes before you sleep. Also guided meditations will help a lot. You can check out the meditations that I have recorded on Spotify. Search for Unblock by Radhika lyer Talati.
Hopefully it will help you immensely.

Ans: Sleep issues are very common, but yoga and a balanced routine can help you sleep better and wake up refreshed. Your early morning waking and evening sleepiness suggest that your body clock needs resetting.

Yoga Practices for Better Sleep
? Viparita Karani (Legs-Up-The-Wall Pose) – Calms the nervous system and reduces fatigue.
? Supta Baddha Konasana (Reclined Butterfly Pose) – Relaxes the body and mind.
? Balasana (Child’s Pose) – Relieves stress and tension.
? Shavasana (Corpse Pose) with Deep Breathing – Helps the body enter a deep relaxation state.

Pranayama (Breathing) for Relaxation
? Anulom Vilom (Alternate Nostril Breathing) – Balances energy and calms the mind.
? Bhramari Pranayama (Humming Bee Breath) – Reduces mental chatter and stress before sleep.

Tips to Reset Your Sleep Cycle
Avoid naps after 3 PM to prevent late-night insomnia.
Stick to a fixed bedtime (10 PM) and wake-up time (6 AM).
Avoid screens and caffeine at night; instead, practice deep breathing or light reading.
Have a light early dinner (before 8 PM) to aid digestion and promote sleep.
Guidance Matters!
A yoga coach can help you create a personalized relaxation routine to restore natural sleep patterns. With practice, your body will find its natural sleep rhythm again!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/