Should I exhale through my nose or mouth while practicing Pranayama for sleep apnea?

Ans: Will need a little more details on your weight/ height, any other medical ailments to understand the cause of cramps. Please share

Ans: - Avoid caffeine after 3pm in the afternoon
- Restrict the afternoon nap to max-20min
- Avoid all kind of screens- 1hr prior to bedtime
- Avoid any stressful conversations at bed time
- Avoid rigorous activity prior to bed time
- reduce water intake post 7pm, so there are less washroom breaks
- Early dinner

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/