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The Fatigue Insider Blog

Simple yoga poses to help you get some shuteye

Sep 18, 2019 ISS Comments (0)

Yoga can be a gentle way to help you wind down at the end of the night and bring some awareness back into your body. An American national health interview survey (NHIS) found that over 55% of respondents reported improved sleep, and 85% reported reduced stress. We’ve included some of the most relaxing yoga poses to help relieve your muscles and get you ready for bed.

Child’s pose (Balasana)
Try this kneeling pose with your legs hip-width apart and your arms either by your side or stretched out in front for additional spine lengthening and shoulder relief.

 

 
Standing Forward Bend (Uttanasana)
Bend forward with your hands clasped to the opposite elbow to achieve a hamstring, calve and hip stretch and provide relief to your neck and shoulders. Shake your head ‘yes’ and ‘no’ to release tension in your neck, and softly bend your knees if the hamstring stretch is too intense.

 

Legs up the wall (Viparita Karani)

 This pose not only releases tension in the lower back and stretches the hamstrings, but also allows your circulation to re-adjust, taking pressure from the feet and ankles and increasing blood flow to the upper body. Try to get your legs as close to the wall as your hamstrings allow.

 
Corpse Pose (Savasana)
Traditionally the final pose in a yoga class, use this pose to centre your thoughts, focus on your breathing, and allow every muscle in your body to relax.


 

 

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What is pink noise? Will it help me sleep?

Aug 14, 2019 ISS Comments (0)

You might have heard of listening to white noise to help you sleep (in case you haven’t, click here to read our blog post on it), but there is another colour of noise that has been getting the attention of researches recently.
 
Pink noise is similar to white noise, but instead of having equal power across frequencies, pink noise comes out louder and more powerful at the lower frequencies. Pink noise is often found in nature, such as waves lapping on the beach, leaves rustling in the trees, or a steady rainfall.
 
Both a 2012 study in the Journal of Theoretical Biology and a 2013 study in Neuron found that participants who listened to pink noise enjoyed an improvement in the length of deep sleep. The 2013 study also looked at the memory of participants who were able to recall almost twice as many word pairs shown to them the previous night after sleeping with pink noise.
 
Listening to pink noise could help you enjoy a deeper and more satisfying sleep, but you may need to experiment with different colours of noise to see which one works best for you. More research needs to be done to compare the effectiveness of pink noise as opposed to white and other colours of noise.

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