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Namita Piparaiya  |39 Answers  |Ask -

Yoga, Wellness Expert - Answered on Apr 12, 2023

Namita Piparaiya has an MBA degree and worked as a senior corporate executive for almost a decade before discovering her passion for yoga. In 2017, she founded Yoganama, a health and wellness platform that educates people about how they can take charge of their health through yoga and mindful practices.
Piparaiya has completed over 700 hours of Yoga Alliance certified training in Hatha Yoga from Indea Yoga, Mysore. She specialises in pranayama, Ayurveda, yoga philosophy and corrective exercises and regularly conducts training and educational programmes for individuals and corporate organisations.... more
Ankur Question by Ankur on Apr 12, 2023Hindi

Even after working for more than 12 to 14 hours + in a day, at night I don't get sound sleep. I wake up every half hour or in a hour. How to get sound sleep, without disturbance.

Ans: Hi, that must be very difficult and sleep is very important for a sound body and mind. Please start including 20-30 mins before bedtime for some mindful sleep-supporting activities. The best of them is Yoga Nidra, there are many videos available online, and I would recommend the ones by the Bihar School of Yoga. You can practice them 2-3 times a week. On the remaining days, you can include any of these in your evening routine - 61 Point body scan, Mind-space resonance technique (MSRT), Progressive muscle relaxation (PMR) or Bhramari Pranayama. These are usually very helpful in helping you go to sleep and get a good night's rest. It is also important that you analyse other components of your lifestyle - Are you getting enough sunlight exposure during the day? Are you having caffeine after 4 pm which can impact sleep quality? Are you exposed to bright light or blue light at night that can keep you awake? Are you going to bed at the same time every night or not? Is there a lot of stress in your life? are you doing something to manage that stress and regulate your nervous system so you can sleep better? Are you having a heavy dinner close to bed time? So, you see there are multiple factors that can impact sleep, and unless you address the root cause, the problem will keep coming back. So, take time out to introspect and review what could be impacting your sleep quality the most and start by addressing that first. And of course practices like Yoga Nidra, MSRT, PMR and Body scans are excellent to start doing anyway. All the best!
DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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