Yogic Sleep and Walking Protocol Induced Improvement in Sleep and Wellbeing in Post-menopausal Subject: A Longitudinal Case Study During COVID Lockdown

Gulia, Kamalesh K.; Sreedharan, Sapna Erat

doi:10.1007/s41782-021-00180-2

Cited by 11 publications

(9 citation statements)

References 20 publications

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“…Curi et al ( 67 ) reported improvements in Pittsburgh Sleep Quality Index total score, use of sleeping medication, and sleep latency after 16 weeks of intervention with Pilates exercises in women aged 60 years and over. Gulia and Sreedharan ( 50 ) confirmed the research on post menopausal subject, after administering the 24 weeks of yoga-nidra practice and exercise module protocol, there was remarkable elevation in mood both on waking up and entire day from 5th week onward. Mood shifted toward a happier state.…”

Section: Discussionmentioning

confidence: 70%

“…Exercise, as a low-cost, uncomplicated, and non-invasive non-pharmacologic therapy, not only helps prevent and improve many health problems, such as lowering blood pressure, enhancing cardiovascular fitness, losing weight, and preventing chronic diseases, such as cancer, diabetes, hypertension, obesity, osteoporosis, musculoskeletal pain, and neurodegenerative diseases (Parkinson’s disease, Alzheimer’s disease, and amyotrophic lateral sclerosis, etc.) ( 49 , 50 ), but also helps improve mental disorders (such as anxiety and depression) and reduce the risk of morbidity ( 51 ). In otherwords, exercise promoteswell-being and enhancing mood.…”

Section: Discussionmentioning

confidence: 99%

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Effects of aerobics training on anxiety, depression and sleep quality in perimenopausal women

2022

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ObjectiveTo investigate the effect of aerobics training on anxiety, depression and sleep disturbance in perimenopausal women.Materials and methodsA total of 289 perimenopausal women with anxiety, depression or sleep disorder in Lishi district of Luliang city were treated with aerobics training. Self-rating anxiety scale, self-rating depression scale and Pittsburgh sleep scale were used to investigate the anxiety, depression and sleep status of perimenopausal women before and after intervention.ResultsAfter aerobics training, the scores of self-rating anxiety scale, self-rating depression scale and Pittsburgh sleep questionnaire were 48.26 ± 6.47, 50.27 ± 6.54 and 10.64 ± 4.38, respectively. The levels of anxiety, depression and sleep disorder in 289 subjects were significantly lower than those before intervention (t = 3.865, 4.541, 5.596, P < 0.01). The remission rate of symptoms was significantly different in subjects with different frequency of spontaneous practice (P < 0.01), and the higher the number of spontaneous practice, the higher the remission rate of anxiety, depression and sleep disorders in subjects (P < 0.01).Conclusionaerobics training can effectively improve the anxiety and depression of perimenopausal women, improve sleep quality, the more frequency of practice, the more obvious the effect. It can be used as an intervention to improve the mental health level of perimenopausal women in terms of anxiety, depression and sleep quality in clinical promotion.

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Section: Discussionmentioning

confidence: 70%

Section: Discussionmentioning

confidence: 99%

Effects of aerobics training on anxiety, depression and sleep quality in perimenopausal women

2022

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“…( p < 0.001) The trial demonstrated the beneficial effect of yoga nidra on HRV (stability of the autonomic nervous system) whether performed alone or after a session of hatha yoga (or other physical activity). Yoga nidra practice tended to favorably shift the autonomic balance to the parasympathetic branch 13 Gulia and Sreedharan (2021) [ 39 ] Post-menopausal subject Longitudinal Case Study During COVID-19 Lockdown Use of yoga nidra practice and exercise module. The study used 24 h actigraphy and a sleep diary 24 weeks of yoga nidra practice and exercise module (Baseline = 4 weeks) A big boost in mood upon immediate awakening, and throughout the day.…”

Section: Scientific Studies On Yoga Nidramentioning

confidence: 99%

“…Morning rising patterns remained unchanged, but there was no pain or headache. The study indicated that yoga nidra may be easily practiced at home, making it a promising non-pharmacological technique for enhancing the well-being of the elderly population [ 39 ].…”

Section: Covid-19 Sleep and Insomniamentioning

confidence: 99%

The Origin and Clinical Relevance of Yoga Nidra

Pandi-Perumal

Spence²,

Srivastava

et al. 2022

Sleep Vigilance

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Yoga nidra, also known as ‘yogic sleep’, is a simplified form of an ancient tantric relaxation technique. The most general description of the practice is that it combines guided mental imagery with a specific yoga posture called Shavasana (or “corpse pose”). The goal of yoga nidra is to promote a profound state of relaxation, which differs from sleep inasmuch as there is still an awareness of one’s surroundings. While several components of the practice have been known since ancient times, it was not until the 1960s that an updated and systematized system of practice was introduced to the public through the writings of Swami Satyananda Saraswati. Unlike other schools of yoga, which emphasize concentration or contemplation, yoga nidra’s goal is complete relaxation. As such, its advocates claim that it is suitable for all individuals, from beginners to advanced practitioners of yoga. The calm inner stillness induced by yoga nidra is claimed by practitioners to be an effective stress management tool as well as a means for attaining greater receptivity to personal resolutions. These resolutions can range from the goal of achieving self-transformation, enhancing creativity, or improving one’s learning ability. Additionally, yoga nidra is claimed to promote beneficial changes in physiological and mental health. The following narrative review summarizes the basic steps used to achieve the final state of yoga nidra relaxation as well as some recent experimental findings regarding its physiological and psychological effects. Standard research databases were searched for relevant articles. Clinical studies have shown that yoga nidra meditation is associated with positive physiological changes, including improvements in several hematological variables, red blood cell counts, blood glucose levels, and hormonal status. Two neuroimaging studies have shown that yoga nidra produces changes in endogenous dopamine release and cerebral blood flow, a further confirmation that its effects on the CNS are objectively measurable. The practice has also been shown to reduce psychometrically measured indices of mild depression and anxiety, although these benefits were not shown in an experimental study to extend to severe depression or severe anxiety.

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“…This report emphasizes on the transformation of our attitudes, actions and approaches to promote and protect mental health, to achieve the global objectives that are set out in the WHO Comprehensive mental health action plan 2013-2030 [3]. In this light, the management of sleep disturbances by locally available traditional practices and medicines is a viable and affordable option [4][5][6][7].…”

mentioning

confidence: 99%

Sleep is Vital for Brain and Heart: Post COVID-19 Assessment by World Health Organization and the American Heart Association

Gulia

Kumar

2022

Sleep Vigilance

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Yogic Sleep and Walking Protocol Induced Improvement in Sleep and Wellbeing in Post-menopausal Subject: A Longitudinal Case Study During COVID Lockdown

Cited by 11 publications

References 20 publications

Effects of aerobics training on anxiety, depression and sleep quality in perimenopausal women

Effects of aerobics training on anxiety, depression and sleep quality in perimenopausal women

The Origin and Clinical Relevance of Yoga Nidra

Sleep is Vital for Brain and Heart: Post COVID-19 Assessment by World Health Organization and the American Heart Association

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