A study conducted by Eachnight found that the top searched keyword in New York state was insomnia, which reached around 29,000 searches in 2023. Eachnight, which examines online search data for sleep disorder keywords like insomnia and narcolepsy, found New York state to be No. 1 for sleep disorder searches.
Around 70 million people in the U.S. reportedly suffer from sleep disorders. Eachnight found insomnia was the most common, with 410,500 average monthly searches per 100,000 Americans. Four additional states on the East Coast also fall into the study’s top 10: Virginia, Massachusetts, North Carolina and New Jersey.
Yoga expert Maria Andrews developed a basic seven-minute routine to help battle sleepiness, that works for all experience levels. Darker winter mornings always see more Americans struggling with their sleep routines, according to Maria, so this yoga practice can be particularly important for New Yorkers. Maria noted that darker mornings impact our body clocks, making it harder to wake up before sunrise. Some tell-tale signs you have bad sleep habits include a lack of motivation, tiredness throughout the middle of the day, struggling to concentrate or get tasks completed – or even headaches.
“Getting your body moving early in the morning with a quick routine works to release muscle tension and regulate important wake/sleep systems in our bodies, as well as provide much-needed stress relief,” Maria explained. “While some experienced Yogis like to challenge themselves with more advanced poses such as inversions, anyone can benefit from simple moves that help reduce pain, increase strength, improve our mood and increase our focus – especially in the morning.”
7-Minute Tiredness-Busting Morning Routine
Maria recommends allowing a minute for each pose to feel the full effect, “but take as long as you feel you need.” These easy steps will have your body feeling invigorated and ready to start the day:
- Slow Controlled Breathing.Starting simply with controlled breathing can awaken the body by oxygenating the bloodstream. Sit or lie in a way that is comfortable, although upright is best. Take deep, slow breaths for one min.
- Child’s Pose.This pose stretches the back, hips, and thighs and gently relieves tension in the back, neck and shoulders. Begin by kneeling on the floor with your toes touching and knees apart. Sit back on your heels, extend the spine and lower your torso to the ground. Keep your palms on the floor, arms extended out and tilt your forehead down.
- Cat-Cow Pose. Begin by kneeling on the floor on all fours, palms and knees equally apart. Tuck your chin to your chest and press into your palms, arching your back. As you exhale, push your torso down, lifting the tailbone and head to the sky. Alternate these slowly for a minute.
- Downward Facing Dog. From being on your hands and knees, tuck your toes, lift your hips and straighten your legs, forming an inverted V-shape. Keep your palms firmly planted on the floor.
- Warrior Pose. This pose stretches the hips and groin and promotes a sense of openness. Begin by standing with your feet wide apart and raise your arms parallel to the floor. Then, turn your right foot out and bend your right knee, keeping it aligned with your ankle. Stretch your arms out to the sides and gaze over your right hand. Hold this for 30 seconds, then repeat on the left.
- Triangle Pose. Move into this pose from warrior to stretch the hamstrings. Keep your feet spread wide apart, one turned out and arms out to your sides. Bend to your side and place your lower hand on your shin, the other arm to the sky. Follow the arm in the air with your gaze. Do each side for 30 sec.
- Tree Pose. This final pose improves balance, stability and focus. To begin, stand with your feet together, move your weight onto your left foot and bend your right knee. Then, place the sole of your right foot on the inner calf or thigh of your left leg. Bring your hands to prayer position at your chest and take deep breaths. Hold for 30 seconds and repeat on the left.
Sources: https://yogajala.com, MSN
