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How Meditation Can Improve Your Sleep

From Sharp Health News, a publication of Sharp HealthCare

A nutritious diet, regular exercise and sleep — all are components of a healthy life. And meditation can help you get the sleep you need.

It prompts the parasympathetic nervous system into “rest and digest” mode. It lowers the blood pressure, produces fewer stress hormones, and tells the limbic, or emotional, brain to shut down the “fight or flight” response.

Try this simple meditation practice for improved sleep:

  • Find a comfortable position laying down and gently allow your eyes to shut.
  • Breathe in through your nostrils and slightly hold your breath, then release it through your nostrils or mouth. Do this for a few breaths as you start to feel your body relax.
  • Do a brief scan of your body and see if there is any place that you are holding tension, such as the neck, shoulders, head, back or stomach.
  • Focus on the area. Calmly and kindly let the tension know it is free to release itself and move out of your body through the bottom of your feet.
  • Continue until you feel the tension lifting.
  • Keep breathing.
  • As thoughts come to mind, acknowledge them and let them pass.
  • Take in a few more breaths through your nostrils and tell yourself you are ready to have a calm and peaceful night’s sleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation, and promote better sleep. Check out our calendar to sign up for an upcoming class.

Best Yoga Poses for Heart Health

From Sharp Health News, a publication of Sharp HealthCare

Yoga is packed with benefits for overall health — including your heart’s health. Taking longer, smoother and more controlled breaths can help lower blood pressure, calm the nervous system and even relieve stress, making yoga a great practice for everyone, including those with cardiovascular disease.

There are several restorative poses that increase blood circulation in a gentle way, such as downward-facing dog, standing forward folds, legs up the wall and happy baby.

Then, there are more intense, strengthening inversions — handstands, forearm stands and crow pose — that require supporting your body weight on either your hands or forearms.

These postures require — and build — a lot of body strength and endurance. Both the restorative and strengthening inversions benefit the heart and can help reduce the risk of cardiovascular disease.

The VEBA Resource Center offers Sunrise Yoga Classes. Join this early morning yoga class, perfect for all levels, to help you start your day grounded, centered and focused. Check out our calendar to sign up for an upcoming class.