Alternative Therapy: Yoga, In reduced Risk and Treatment of Sleep Disturbance

Kyle J. Norton

Yoga may be considered as a feasibility and efficacy program in improved sleep disturbance, some respectable institute studies suggested

An individual may experience sleep disturbance because of a medical condition, such as sleep apnea, restless leg syndrome, or periodic limb movement and/or psychological stress in initiated anxiety, an overactive nervous system, depression.......
Yoga, the ancient technique practice for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture..... has been best known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes' research and supported by health advocates.

In the study to test the feasibility and efficacy of a shared yoga (SY) program for sleep disturbance in older adults with osteoarthritis (OA) from ages 50 to 7) with insomnia related to OA by randomizing to 12 weeks of SY (n = 9) or individual yoga (IY; n = 7), in compared to Pre-post testing result, all participants showed statistically significant improvements on the Insomnia Severity Index and Patient-Reported Outcomes Measurement System sleep disturbance scale and yoga overall feasibility of the program, both in the shared and individual formats.

After taking account of other risk factors, researchers said," efficacy data suggest that yoga program may improve sleep, but given the study limitations".

Indeed, yoga simple postures for beginners learned from the experience instructors may reduce tension of participants through induced relaxation and increased body-mind awareness which have been found to benefit the calming effect of  the nervous system in reduced risk of night time sleep disturbance.

A few minutes right before bed to do a yoga sequence designed particularly to calm the mind may also be helpful to give rise of.sleep easily.

Other researchers suggested that relaxing activities before bedtime, rather than stressful work tasks or intense exercise are necessary for some people with sleep disorder.

Additionally, the study of the efficacy of gentle yoga for sleep disturbance in women with osteoarthritis with all participants completed an 8-week yoga program that included 75-min weekly classes and 20 min of nightly home practice (13/14 completed the study) also indicate that

all participants expressed a significant improvement at post-intervention versus pre-intervention through observation of The Insomnia Severity Index and diary-reported sleep onset latency, sleep efficiency, and number of nights with insomnia.

Furthermore, all participants also showed improvement on mean scores at post-intervention through analyzed by Pittsburgh Sleep Quality Index, Epworth Sleepiness Scale, diary-reported total sleep time and wake after sleep onset.

In fact, the presence of sleep disturbance may be a stress related disease. As stress elevates production of  hormone cortisol in activation of the "flight or fight" response which directs blood flow to the nervous system and increased the brain tension in preparation how to respond to the stressful event.

Yoga exercise, using deep relaxation and meditation to create a state of consciousness between waking and sleeping, like the "going-to-sleep" stage with an aim to decrease sleep disturbance risk.

More importantly, in examine the effect of yoga in patients with Osteoarthritis (OA), the University of Washington suggested yoga intervention improved sleep disturbance through expression in reduced pain, sleep disturbance, and disability as well as improved musculoskeletal strengthening,
flexibility, relaxation, reduced of autonomic arousal, and enhanced cognitive patterns (distraction, mindfulness), probably as the result of yoga exercise effect in induced a state of calmness against central nervous tension caused by stress events and created a clear mind to tackle the stress in a positive way through relaxation and breathing.

Dr. Taibi DM, the led author said, ".... when evaluating the potential usefulness and safety of yoga programs: yoga style, instructor qualifications, and amount of time spent in yoga practice".

Particularly, in harmonization of the mind and body, yoga lead us to the stage existed in the present moment and connected mindful, conscious and connected way in solving stress.

Some yoga instructors suggested although yoga  may not facilitate all the physical or medical causes of sleep disturbance, the practice with breathing and meditation surely can re-balance the mind and action in response to overactive nervous system through soothing emotional stress by indirectly addressing the roots and experience of image and feeling in inducing pain, confusion, and anxiety while letting go of them or dealing with them in a positive way.

The information findings suggested that yoga may be considered as standardized evening yoga  in treatment in sleep disturbance. 

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Author Biography
Kyle J. Norton (Scholar, Master of Nutrients, All right reserved)
Health article writer and researcher; Over 10.000 articles and research papers have been written and published on line, including world wide health, ezine articles, article base, healthblogs, selfgrowth, best before it's news, the karate GB daily, etc.,.
Named TOP 50 MEDICAL ESSAYS FOR ARTISTS & AUTHORS TO READ by Disilgold.com Named 50 of the best health Tweeters Canada - Huffington Post
Nominated for shorty award over last 4 years
Some articles have been used as references in medical research, such as international journal Pharma and Bio science, ISSN 0975-6299.

Sources

(1)Feasibility and Efficacy of a Shared Yoga Intervention for Sleep Disturbance in Older Adults With Osteoarthritis by Buchanan DT, Vitiello MV, Bennett K.(PubMed)

(2) A pilot study of gentle yoga for sleep disturbance in women with osteoarthritis by Taibi DM1, Vitiello MV.(PubMed)

(3) Yoga for osteoarthritis: nursing and research considerations by Taibi DM1, Vitiello MV.(PubMed)
(4) Yoga Nidra for Sleep Disorders by By David Procyshyn