Mam i have sleep issue i dont get sleep all the night any yoga which can help me or any other kind suggestion of yours mam

Ans: Dear Sadiqulla,
Ways to ensure better sleep are:
1. Sleeping at the same time, daily.
2. Eat enough- do not be overstuffed or eat too little, in both cases sleep eveades.
3. Restful dark environment helps sleep.
4. Restrict all digital gadgets atleast 90 minutes before sleeping.
5. A tiny preparation for the next day supports you to sleep without a care.
6. Avoid all day naps, long walks help too.
Melatonin, a hormone supports sleep which builds with the above methods. Do revert on your progress.

Ans: Sleep is routine which needs discipline in one's daily activities which needs a hygiene and rhythm.
Tiring to exhaustion in mind is not a way to get good sleep. Unwinding the mind help in sleeping better. Adequate physical activities,
Early dinner before 7 pm, no visual/mind stimulating activities after 8pm and unwinding from the days work by 8pm are some of the tips to have good sleep. Sleep is very important deprivation of sleep has long drawn consequences. Please consult your doctor for any organic causes for the same

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: - 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