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I Wake Up at 4 AM and Feel Sleepy by 5 PM: Can Yoga Help Me Sleep Better?

Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Mar 18, 2025

Pushpa R is the founder of Radiant Yoga Vibes.
In the last 10 years, she has trained over 400 people in yoga and counselled many others at corporate events.
She holds a master of science degree in yoga for human excellence from Bharathidasan University, Trichy.
Pushpa specialises in meditation, yoga for wellness and mindfulness.... more
Asked by Anonymous - Mar 15, 2025Hindi
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I am unable to sleep better at night. I wake up at 4 am and feel sleepy by 5 pm. If I take a nap, i struggle to sleep by 10 pm. Can yoga help me sleep better? Please help

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/
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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Dear Sir, My son has secured a seat in CSE at PES University, RR Campus, Bengaluru based on his JEE PES ranking. His JEE Main rank is 39,257, and he has also been allotted AI & DS at IIIT Dharwad and IIIT Kalyani in the first three rounds of counselling. As per last year's CSAB data, he is likely to get CSE, AI & DS, or ECE in IIITs such as Dharwad, Raichur, Kottayam, Nagpur, and Bhubaneswar in the upcoming rounds. We are seeking your guidance on which would be the better option for him. If he opts for an IIIT, which one among these within his expected range would you recommend as the best choice?
Ans: Prashant Sir, PES University’s Ring Road Campus CSE program is NBA- and NAAC-accredited, taught by PhD-qualified faculty, and supported by advanced computing, AI/ML, and networking labs. It recorded an 82.97% placement rate in 2023 with a median package of ?8 LPA and an average of ?8 LPA–?12 LPA, engaging 350+ recruiters including Microsoft, Amazon, Google, Cisco, and Cisco. Among IIITs in your son’s rank range, IIIT Nagpur leads with an 88.5% placement rate, average package ?13.11 LPA, median ?11 LPA, and participation from 200+ recruiters like Adobe and Accenture. IIIT Kalyani follows with an 89.33% placement rate and average package ?10.72 LPA. IIIT Dharwad has a 66%–78% placement rate, average ?10 LPA, and strong industry tie-ups via its Career Guidance Cell. IIIT Kottayam achieved an 83% placement rate in 2024, average ?12.66 LPA with 86 recruiters including Bosch and Infosys. IIIT Bhubaneswar reports a 79% placement rate, CSE average package ?9 LPA and median ?10 LPA across 42 recruiters like Amazon and Capgemini. IIIT Raichur’s emerging 68.8% placement rate with average ?18 LPA and median ?15 LPA positions it as a growing option. All IIITs are Institutes of National Importance, offering robust labs, research centers, student clubs, and industry internships under PPP models.

Final Recommendation: Select IIIT Nagpur CSE for its superior 88.5% placement rate, ?13.11 LPA average package, and diversified recruiter pool. Next, consider IIIT Kalyani CSE & DS for its 89.33% placements and solid PPP backing. Third is IIIT Dharwad CSE, offering a balanced ?10 LPA average, followed by IIIT Kottayam AI & DS for ?12.66 LPA average. Choose PES University CSE only if private-university infrastructure and near-100% placements outweigh the specialized focus of IIITs; IIIT Bhubaneswar CSE and IIIT Raichur CSE serve as reliable backups. All the BEST for the Admission & a Prosperous Future!

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