VOL. 18 NO. 1
Spring/Summer 2014
WH ICH C OM E S F IR ST : R E ST F U L S L E E P OR A NO U R ISH I NG YO GA P R AC T I C E ? By Michelle D. Williams
I
have this goal to get up early to do my yoga practice. I envision about 20 minutes of pranayama, followed by a half hour break for tea and kitty pets, then another 30–60 minutes of asana practice. It seems simple on paper,
If you don’t jump on the sleep train when it comes to your station, it will take off and leave you behind.
especially since I work at home for myself and have no kids to get out the door. to miss out on things. If friends are going out or having a dinner But I continually fail at this goal. And it’s often because I’d
party, I want to be there. If there’s an interesting performance
rather sleep a little longer. Sleep has been a lifelong issue for
to be seen or a few in one week, I’ll try to fit them all in. I take
me—falling asleep in particular. Even as a kid, I’d lie awake at
dance classes and poetry classes and join book groups and
night, first listening to the low murmurings of Johnny Carson
work on crafty projects in the basement.
coming from the living room, and then, after my mom went to bed, listening to the furnace shutting on and off, or the crickets
Other things can interfere with my ability to fall asleep, like
singing outside, or the trains coming and going in the distance.
having a huge dinner or drinking too much alcohol, working past my bedtime, or messing around with Facebook and email.
But sleep is just as important to our overall well-being as eating
Also, I slept in the same bed as my mother until I was seven
healthy foods and getting plenty of exercise. According to the
years old, which was wonderful in many ways. But I remember
Division of Sleep Medicine at Harvard Medical School, sleep
that adjusting to sleeping in my own bed was a challenge, so on
plays a critical role in immune function, metabolism, memory,
some very deep level, I think going to bed and falling asleep
learning, and other vital functions. Sleep gives the body an
strikes fear of being alone.
opportunity to repair and rejuvenate itself. New research shows that many of the major restorative functions in the body like
Over the years, as I became more proactive in taking care of my
muscle growth, tissue repair, growth hormone release, and
own well-being, I made positive changes to my diet, began to
protein synthesis occur mostly, or in some cases only, during
exercise more, and developed a yoga practice, but I still found it
sleep. Other rejuvenating aspects of sleep are specific to the
difficult to focus on my sleep habits. After all, sleep is a passive
brain and cognitive function. A recent study revealed a link
activity. Even though I knew I struggled with insomnia, I still
between sleep and brain plasticity, which is the brain’s ability to
thought I should be able to get into bed, close my eyes, and
change and restructure itself. The benefits list goes on.
sleep would just happen. Of course, when I was younger, I could get by on less sleep.
So why, then, do so many of us neglect our sleep? Many people get by on just five or six hours of sleep a night. We live such
But these days, a poor night’s sleep takes its toll. For me, that
busy, amped-up lives that it’s difficult to get to bed early. We
means not getting out of bed quite as early as I’d like to, so I’m
work long hours and then pack our evenings full of
groggy. My yoga practice gets cut short, or I’m late to start work.
extracurricular activities, meetings, projects, and chores. Or we
It can also mean that I’m fatigued throughout the day, or I don’t
sit on the couch watching episode after episode of our favorite
think as clearly and creatively as I’d like to, or I don’t have the
cable TV (or BBC—Downton!) shows late into the night.
energy to work on the more challenging asanas in my practice.
Once we do crawl under the covers, our minds are still active,
Does Poor Sleep Disturb My Practice?
going over interactions from the day and planning for
I decided to consider my difficulties in getting good sleep—or
tomorrow or next week—or next month even. So we end up
my resistance to working on my sleep habits—in the context of
with insomnia or just a very truncated sleep cycle.
the obstacles outlined in Sutra I:30. Patanjali’s obstacles get in
Sleep Interferes With Life
the way of attaining a calm mind, which has a huge impact on sleep. Mr. Iyengar groups the obstacles into four categories:
My own difficulties in going to sleep have stemmed from different issues at different times in my life. I’ve always had a
PHYSICAL
very active, analytical brain and a nervous system that does not
• Vyadhi (illness). When I’m sick, I often don’t sleep well.
quiet down easily. Also, I’m a person who definitely doesn’t like
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Even if my physical being is just a little out of balance, I can
Yoga Samachar Spring/Summer 2014
Illustration: Curtis Settino
be uncomfortable in bed and sleep poorly. Of course, getting good sleep is one ingredient for overall well-being and can
THE LONG AND SHORT OF A GOOD NIGHT’S SLEEP By Roger Cole
contribute to lack of disease. • Styana (sluggishness). Sometimes, I simply have no motivation to move my body—especially when I’m tired from not getting enough sleep! It’s a catch 22 because exercising the body during the day leads to more restful sleep at night, which in turn makes it easier to practice overall.
MENTAL • Samsaya (indecision or doubt). There may have been a part of me at one time that doubted whether eight hours of sleep was really that important, but now I’m certain that I need at least that much to feel refreshed. Depending on the day, I may still weigh my options in terms of getting more sleep or going out with a good friend. And I can be indecisive about
If you have a sleep problem or are sleepy during the day, first find out whether you have sleep apnea. If you snore loudly, there’s a good chance that you do (and some people have apnea without loud snoring). Ask someone to listen while you sleep or use a smartphone app that can record snoring. You can’t tell by yourself if you snore; a lot of champion snorers have no idea that they are doing it. If you do snore significantly, get checked for apnea at a sleep clinic (they may provide you with a takehome, medical-grade monitor). If you have apnea, get it treated! One effective treatment to consider is an oral appliance, which is essentially a prop that you wear in your mouth while you sleep. At present, there are no yoga sequences known to treat sleep apnea.
what steps to take on any given night when getting ready for bed. In a similar vein, when I’m struggling to fall asleep
If you have insomnia (especially if you fall asleep at first
or when I’m fatigued during the day, I can doubt my own
but wake up and have trouble falling back to sleep), here
efforts toward establishing good sleep habits and then
are two options. For each option, it may help to sleep with
spend a lot of time worrying about this.
an elastic bandage wrapped loosely around your head, covering your eyes.
• Pramada (carelessness or negligence). When I choose to do the things that keep me from getting a good night’s sleep—
Option 1: Short Time in Bed
like staying out late or watching movies past my
If you choose this option, start by shortening your total
bedtime—it’s a careless attitude. I’m flat out neglecting my
time in bed each night to approximately six hours—and do
overall health and ultimately affecting many other aspects
this night after night on a strict, fixed schedule. Don’t take
of my life, which can actually create a domino effect of
any naps or practice any restorative poses during the day
imbalance.
or evening (except three minutes or less of Savasana after an ordinary asana practice each day). Continue
• Alasya (idleness). I can have a sort of mental laziness when
your usual seated pranayama practice if you have one.
it’s time to practice relaxing, sleep-inducing yoga poses in
During the six-hour scheduled bedtime period, if you
the late evening. Part of it is that I get overwhelmed by all
don’t fall asleep within 15 minutes of getting into bed,
the steps I need to take in preparation for keeping myself in
or if you wake up and lie awake for 15 minutes, then get
balance. I end up wasting time in some idle way while I Spring/Summer 2014 Yoga Samachar
Continued on next page 9
Roger Cole continued
consider what I need to do before bed. If I could spend that
out of bed and practice seated meditation or pranayama
time doing even just one or two sleep-benefitting activities,
(emphasizing exhalation) in the dark, wrapped in warm
I’d be in much better shape.
blankets, until you feel sleepy, then get back into bed to attempt sleep again.
• Avirati (overindulgence). Giving in to sense gratification and stimuli like TV or Facebook—or even being greedy for
After a few nights of sticking strictly to this schedule, you
more experiences or social activities—can certainly keep me
should be sleepy enough to sleep through most of the
from getting good sleep.
night with few interruptions and get at least five hours of sleep. When this happens, keep avoiding daytime and
INTELLECTUAL
evening naps, and set your time in bed to six hours and 15
• Bhrantidarsana (confusion or delusion). This is a good
minutes. Repeat the same procedure as above, with a
one—I can convince myself that I’m taking care of myself,
target of sleeping for at least 85 percent of that time.
when in fact, my yoga practice or bedtime routines are not
When you achieve this goal for two or three nights in a
quite on the mark. It can be a subtle thing to discern, but
row, increase your scheduled time in bed by an additional
when fatigue, depression, and ongoing restlessness
15 minutes.
continue, it’s a good bet that I’m not getting very good sleep. Maybe I’ve rushed my practice or skipped part of the
Over a few weeks, gradually increase your time in bed 15
bedtime routine or consumed something a little too
minutes at a time, but only do it if you have succeeded in
stimulating. Or maybe I’m just going through the motions.
sleeping for 85 percent of your previously scheduled time
Another way this obstacle can manifest is through lack of
for at least two or three nights in a row. When you reach a
confidence, or a false perception of my abilities. I convince
point where you can no longer increase your sleep to the
myself that I can’t do a certain asana or that I’m simply
85 percent mark, reduce your scheduled time in bed to the
wired in such a way that good, deep sleep is out of reach.
previous, successful level. Keep that as your new sleep
Obviously, this sort of attitude is self-defeatist and will
schedule indefinitely, seven days a week. And after
never get me where I want to go—and it can interfere with
reaching this stable sleep time, you can start practicing
decent sleep!
restorative poses again.
SPIRITUAL WARNING: During the weeks it takes to optimize sleep
• Alabdhabhumikatva (lack of perseverance, missing the
time, expect to be sleep deprived. Sleep deprivation
point). More and more, my life is centered around my
increases the risk of making errors and having lapses
practice—not just asana, though I do some asana every
of attention. This can be dangerous while driving or
day—but also around my philosophies and understandings
operating machinery, and can cause a number of
of what “my path” should be. When I fluctuate from this,
other problems.
losing track of that path, which invariably will happen, or I
Option 2: Long Time in Bed If you choose this option, turn the lights in your home
rush through my asana or pranayama practice, then I feel off balance emotionally as well as physically. And then sleep becomes more difficult.
down low or off at sunset and go to bed each night at least ten hours before you have to get up in the morning. Before
• Anavasthitatvani (backsliding or regression). No matter
going to bed, do whatever nondrug method it takes to help
how much I long for balance and despite my efforts in
you get to sleep—meditation, pranayama, restorative
fostering well-being, my mind remains restless and chatty, and
asanas, a warm bath, etc.—or simply get into bed, turn off
at bedtime, that is especially unhelpful. When I’ve been
the lights, and try to go to sleep. Don’t worry about how
thrown off balance because of my lack of perseverance, then I
long it takes you to fall asleep or whether you wake up in
can become restless and want to just do something to make
the night—you have plenty of time to rest or sleep before
myself feel good in the moment—eat something indulgent or
you get up in the morning.
stay up too late and then dive into bed without even trying to calm my mind and nervous system. This regression, sort of
You’re likely to wake up in the night, and if you do, then do
giving up on the routine in the moment, affects not only my
whatever peaceful activity you like, as long as you do it in
desire for good sleep, but my entire yoga practice.
very dim light or in the dark (no bright computer screens,
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phones, TVs, etc.). A very good thing to do is to simply
And so it goes that poor sleep means I don’t practice as well.
remain lying down and let your mind wander in the dark,
When I don’t commit as much time and effort to my yoga
not being concerned about whether you are awake or
practice, my mind and body are more restless. And when my
asleep. Other things you might do are hold a conversation,
mind and body are restless, I don’t sleep as well.
Yoga Samachar Spring/Summer 2014
So How to Break the Cycle? Ironically one remedy, outlined in Sutra I:38, for overcoming these nine obstacles is contemplation of dreamless or dreamfilled sleep, or the unconscious and subconscious mental
I find that if I respond to my body’s desire to sleep, I can fall asleep more quickly, sleep more soundly, and wake up feeling rested.
planes, respectively. This contemplation helps transform the different states of consciousness—sleeping, waking, meditating—into one, flowing and calm state. So perhaps I’m
Lately, I’m trying to keep the majority of my evenings open for
on the right track by focusing more on my sleep habits overall.
quiet, personal time. In addition, the biggest change I’ve made has probably been to just respond to my first feelings of
Over time, my health and well-being—including getting restful
sleepiness. If you don’t jump on the sleep train when it comes
sleep—has become the most important aspect of my life, and
to your station, it will take off and leave you behind. And this is
my yoga practice is at the heart of this. At 48, I’m officially in
science. Our bodies are programmed to shut down at a certain
perimenopause, and my body demands sleep. Overcoming
time every night. The hypothalamus is responsible for shutting
insomnia now has my full attention, and I have been trying a
down the brain’s arousal signals and causing the transition to
few different approaches. Experts say it’s important to establish
sleep. We have the ability to override the hypothalamus,
a consistent sleep schedule, so I’m making an effort to do that.
though, and some of us can easily ignore those signs of
I’m making fewer evening plans, especially on week nights. I’m
sleepiness. When we do this, the hypothalamus starts up again,
trying to wrap up the work day before dinner and shut down all
inspiring the brain’s arousal signals, which is how we can get a
technology. At the first signs of sleepiness, I begin to down shift.
second wind. I used to do this all the time and just stay up later
I dim lights and avoid talking about “serious” things. I focus on
and later, and then ultimately struggle to get to sleep—and
quiet activities like reading or knitting.
sleep well.
And to help relax my nervous system, I take hot baths, drink
But now, I find that if I respond to my body’s desire to sleep, I
herbal teas, and take magnesium. The cats are no longer
can fall asleep more quickly, sleep more soundly, and wake up
allowed in the bedroom at night because their comings and
feeling rested. And this means that I end up having time to do
goings can be disturbing. (My 19-year-old cat developed the
both pranayama and asana in the morning, with a kitty-petting
charming habit of standing on my pillow several times in the
break in between! And, I end up feeling more focused and
middle of the night and meowing loudly in my ear.)
creative throughout the day, which is not too bad, either.
I’m also trying to use my yoga practice to help foster more
Michelle D. Williams lives in Portland, Oregon, and is the editor of
balanced sleep. At minimum, I do a few forward bends before
Yoga Samachar. She has been practicing Iyengar Yoga since 1994.
bed. Years ago, I took a six-month introductory teacher training with Julie Lawrence and one of our assignments was to practice headstand and shoulder stand every night before bed. Just to
Roger Cole continued
observe. That experiment had profound results. Not only did I
read in very dim light (preferably red light), or do any of
fall asleep more quickly than I had been, but I slept more
the before-bed activities mentioned above. You can get up
deeply and woke up feeling refreshed. It’s a great practice.
but avoid getting cold, standing for prolonged periods, or exercising. It’s okay to catch up on non stressful work or
In fact, in the back of Light on Yoga, Guruji’s sequence for
leisure activities in the middle of the night as long as they
insomnia is basically that, plus a couple forward bends and
meet the criteria above. If you are awake long enough, it is
some pranayama:
almost inevitable that you will eventually get sleepy and fall back to sleep.
• Sirsasana and cycle • Sarvangasana and cycle
After several days on this schedule, if you feel that you are
• Paschimottanasana
not getting enough sleep, then set your bedtime earlier or
• Uttanasana
your wake up time later. Over time, settle on a generous
• Bhastrika, Nadi Sodhana and
sleep schedule that feels right to you.
Suryabhedana pranayama without retention • Sanmukhi mudra • Savasana
Roger Cole, Ph.D., is an Intermediate Junior III Iyengar Yoga teacher and neuroscientist. Since the 1970s, he has trained
You would think after such terrific results, I would commit to
students, teachers, and medical professionals worldwide in the
this practice for the rest of my life—but it’s not that simple.
anatomy, physiology, and precise practice of yoga, relaxation,
(See the list of disturbances and obstacles above. I’m working
and sleep.
on it.) Spring/Summer 2014 Yoga Samachar
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