In today’s fast paced world, sleep feels no less than a luxury to many of you. Sleep is the foundation of good health and overall well being. Proper sleep is extremely important for keeping your physical as well as mental health on track. But due to the stressful work-life environment, many people struggle with restless nights, insomnia, and other sleeping disorders. To overcome these disorders you should start practicing yoga on a regular basis. There are several yoga mudras that help in curing insomnia and promote relaxed sleep. 

There might be several conventional sleep medications that will provide you temporary relief, but never address the root cause of the disease and also contain several side effects. This is where the ancient practice of yoga mudras comes into action as a comprehensive natural solution. These mudras help in determining the main cause of sleep disorders and assist you to cure them completely. 

A great night’s sleep will rejuvenate and refresh your body as well as mind, sharpen your brain, and will also restore your internal balance. The consequences of sleep deprivation are more than just fatigue, it can lead to several chronic diseases like weak immunity, high blood pressure, etc. To tackle this smoothly, incorporating the yoga mudras in your regular life will help. In this article, let’s understand the 7 important yoga mudras for good sleep and curing insomnia. 

Understanding Yoga Mudras

Yoga mudras are certain hand gestures that promote the flow of energy from inside your body and elevate your mental and emotional health. These practices are rooted in the age-old traditions of India and are majorly used during pranayama as well as meditation. 

The word “Mudra” means “Seal” or “Gesture” in Sanskrit language. The positioning of your hands will assist in directing your body’s prana energy in order to cultivate harmony within you. It is said that the five fingers of your hand represent the five elements in nature, according to the yogic philosophy. 

• Thumb- Fire (Agni)
• Index Finger – Air (Vayu)
• Middle Finger – Ether (Akash)
• Ring Finger – Earth (Prithvi)
• Little Finger – Water (Jal)

Bringing these fingers together in specific poses or gestures, you will be able to control the elements, which will ultimately lead to physical as well as mental well being. It will reduce your anxiety and frequent burnouts, will calm your overactive mind, improve blood circulation throughout your body, regulate your breathing patterns, and promote relaxation. Below is the list of 7 yoga mudras essential to cure your insomnia and other sleep disorders. 

Gyan Mudra (Mudra of Knowledge)

This is one of the most practiced mudras in yoga and represents bringing together collective and personal consciousness. This mudra symbolizes wisdom as well as knowledge and enhances your concentration. Gyan mudra improves your concentration, promotes a sense of calmness within you, and sharpens your memory. 

How to Perform-

• Firstly, sit in a comfortable position, preferably in Padmasana or Sukhasana (cross-legged).
• Touch your thumb and index finger’s tips together to form a circle. 
• Keep the rest of the fingers straight in a relaxed form.
• Make sure that your hands are resting on your knees with the palms facing in the upward direction.
• Keep your eyes closed and focus on your breathing pattern.

Benefits for better sleep-

• Significantly reduces stress and anxiety
• Prevents frequent burnouts and frustration
• Calms your nervous system
• Promotes sufficient oxygen in the body
• Sharpens concentration and focus on important things
• Declutters your mind and assist you to think with clarity

Shuni Mudra (Mudra of Patience)

Shuni mudra is a powerful gesture practiced to promote patience, stability, and discipline. It primarily balances your inner body’s energy and calms your mind. Also known as Shunya Mudra,It especially helps people who have racing thoughts just before going to sleep. 

How to Perform-

• Sit in a comfortable position and make sure that your back is straight
• Then touch the tip of your thumb to the tip of your middle finger to form a circle
• Keep the remaining fingers straight and relaxed
• Keep your palms in an upward position on your knees
• Shut your eyes and take deep as well as calming breaths

Benefit for better sleep-

• Regulates inner peace, patience, and stability
• Reduces restlessness of thoughts 
• Assists in balancing emotions and eases the mind. 
• Balances ether and air elements that are related to your nervous system

Prana Mudra (Mudra of Life)

Prana mudra is the most effective yoga gesture for promoting good sleep. It balances your internal energy, calms your mind, and relaxes you from unwanted stress and anxiety. Prana mudra improves vitality and activates the dormant energy inside you. 

How to Perform-

• Keep your back straight and sit in a comfortable position
• Touch your little and ring finger’s tips to your thumb’s tip
• Keep the rest of the fingers straight and relaxed
• Set your palms in the upward direction on your knees
• Lastly, close your eyes and take deep, calming breaths for proper prana flow

Benefits for better sleep-

• Reduces stress, anxiety, fatigue, and frequent burnouts
• Calms the nervous system and improves vitality
• Declutters your mind and help you to think with clarity
• Improves blood circulation and promotes better sleep

Apana Mudra (Mudra for Digestion)

The mudra for digestion called Apana Mudra is primarily helpful in aiding the digestion issues and uneasiness, which ultimately fixes the sleeping disorders. If the digestive system of the body is not functioning properly, you will tend to feel bloated and irritated, which will also ruin your sleep cycle. This mudra also helps in calming your mind by regulating proper energy flow. 

How to Perform-

• Sit in a relaxed and comfortable while keeping your back straight
• Place the tip of your middle finger and ring finger on the tip of your thumb
• Keep your palms in the upward direction on your knees
• Make sure your other fingers are relaxed and straight
• Lastly, close your eyes and take deep breaths

Benefits for better sleep-

• Cures digestion issues and other internal discomforts
• Reduces stress and soothes your mind
• Eliminates waste and other toxins from your body and prot=motes overall wellness

Shakti Mudra (Mudra for Power)

Named after the Hindu Goddess Shakti, this mudra emphasizes on power and energy. It specifically calms your nervous system and promotes proper rejuvenation. For people who are suffering from high insomnia and restlessness, this mudra is considered to be the most effective one. 

How to Perform-

• Keep your back straight and sit in a comfortable position
• Now you have to fold your thumbs inside your palms
• Bring your little finger and ring finger’s tips together
• Over your thumbs, fold your middle and ring finger and bring these fingers’ knuckles together
• With your palms facing in the upward direction, place your hands on the knees
• Lastly, shut your eyes and take deep breaths

Benefits for better sleep-

• Significantly reduces restlessness and fosters relaxation
• Alleviates anxiety and calms down the nervous system
• Improve your sleep quality and time period

Surya Mudra (Mudra for the Sun)

Surya Mudra helps in regulating the fire element in your body. It assists you to bring body warmth and aids digestion as well. Surya Mudra ensures to maintain your metabolism, ultimately promoting a better sleep cycle. Practicing this yoga gesture for at least 15 minutes everyday to prevent restlessness and an overly tired mind. 

How to Perform-

• Sit in a comfortable position with straightened back
• Now, bend your ring finger to place it against the base of your thumb
• Pressurize your ring finger slightly with the help of your thumb
• Keep the rest of your fingers straight and relaxed
• Take deep breaths while resting your hands on your knees

Benefits for better sleep-

• Balance the temperature of your body and regulates the fire element
• Improves your metabolism and overall energy
• Regulates proper sleep and cures insomnia

Varun Mudra (Mudra for Water Balance)

Varun mudra is extremely helpful for people experiencing disturbed sleep due to restlessness and dehydration. It prevents skin dryness, throat and eyes itching by regulating the water element in your body. 

How to Perform-

• Sit comfortably with your back straight
• Now practice to touch your little finger’s tip to the tip of your thumb
• Make sure to keep the remaining fingers relaxed and straights
• Place your palms facing upwards on your knees and take deep breaths

Benefits for Sleep-

• Regulates the water element in your body, resulting in balanced hydration levels 
• Prevents skin, throat, and eyes dryness, ultimately helping in better sleep
• Provides emotional stability and inner peace
• Reduces mood swings, anxiety, and frequent burnouts

Practicing yoga mudras regularly is the best way to cure any sleeping disorder and mental uneasiness. By incorporating these hand gestures in your daily routine, you will be seeing significant transformation in your sleep cycle. They also boost your overall wellness which will ultimately assist in elevating your energy levels. Always remember that consistency is the key to everything, even when it is about yoga mudras. Regular practice of these mudras in a relaxed environment will significantly improve your sleeping patterns and help you beat insomnia in no time.