If inadequate sleep or sleeplessness could be termed as a disease, then this disease could be categorized into two categories.

## Total sleeplessness when does not get sleep at all,
## Disturbed sleep when one gets sleep for a while and then awakes.

Now the second part which I mentioned above has its own significance and effects. When one doesn't get proper sleep he/she gets weak and health suffers.

Basically, there are four reasons which are associated with sleeplessness. They are as mentioned below:-

## Mental problems or tremendous mental pressure,
## Lack of physical labor,
## Gastronomical reasons which includes indigestion, constipation, loss of apatite etc.
## Some sort of physical pain or agony.

Let me tell you that the good news is that one can get rid of sleeplessness through physical exercise or following the yoga therapy. Now, the question that might be arising in your mind by this time is that what kind of exercise or yoga therapy is it? I will definitely tell you about it.

One can take care of one's healthy by making all the systems of our body work together through controlled co-ordination. This very process of making all the systems or sense organs of our body work together is co-ordination with each other is called multi-systematic care. Through this all the systems of our body like the respiratory system, digestive system, nervous system, hormonal system could be taken well care of. To achieve this we need to do exercise or yoga. But one thing should be kept in mind that together with physical fitness we should need to take care of our mental aspects. Sound sleep could only be achieved by taking care of both our physical and mental health.

First, I will start with physical exercise.

Back arching

Lay on the ground on your front with two hands stretching over your head. Inhale for a few second and then try to raise your hands and legs as much as possible. Now exhale while you come back to your previous position. While doing this make sure not to bend your hands and legs. Like this repeat it five to seven times. This exercise can be done by anyone who is over the age of eight.

Toe touching 

Stand straight on a level ground with both hands on your sides. Then keeping your legs straight bend forward and hang your upper portion of the body at the waist. Let your hands hang down freely. Then stretch and try to touch your toes and count till five to ten. Now slowly return to your original posture. Repeat this four to six times. This exercise can be done by anyone who is above the age of eight.

Trunk twisting

Stand at-ease with both legs apart and place both your hands on the hip and catch the hips with your palms. Now move your upper part of the body to the left as much as possible without moving your legs and then to the right. Repeat this a number of times.

If these exercises are done properly then problems like sleeplessness could be cured to a great extent. Why? Just because through this exercise we end up loosing or burning a lot of energy and in turn receive physical fitness. Let me inform you that there is a vein called jugular vein in the throat which gets vibrated when we do exercise and through this we get a sense of tranquility effect and we get relaxed and this helps in getting good sleep.

Now, I will discuss about Yoga. It has two parts, that is, physical and mental yoga.

Among all the physical yoga that help us to get rid of sleeplessness are –

Sarvangasana 

Lay down on a level ground. Gently lift your pelvis and then put the palms of your hands on the back and raise the legs vertically over your head. The whole weight of the body should be on your arms and shoulders. Remain on this position for 15 to 20 seconds. Now come back to the corpse position gently. Repeat this three to four times and take rest of ten to 15 seconds in between. 

Matsyasana or Fish Pose 

Matsyasana is very much related with Padmasana. Since padmasana is tough to perform by beginners, matsyasana is recommended. Lay flat on a level ground and place your hands on both sides of your head and try to raise your back and chest in a way that your face and neck tilts downwards. Your chest and tummy will be raised like that in the picture given above. The shape of the spinal cord should be like that of an over bridge. Now keep your hands at the sides to support the position. Try to remain in the position for 20 seconds. Do this three to four times. 

Through these two above-mentioned yoga disturbances while sleeping could be minimized. 

Apart from this, yoga that is very much related with our mentality and helps to get rid of sleeplessness problems are as mentioned below:-

Surya Dev pranayama

Sit on the ground in an Asama posture. Place your left hand on the left knee without any bend. Then close the left nostril with the index finger of the left hand. Take a long deep breathe with the right nostril with the right nostril, then close the right nostril with the thumb and exhale through the left nostril. Practice this 20 times or so.

Bhramari pranayama

This word is originated from a Sanskrit work "Bhramar" which means bumble bee. Sit and relax 

in an Asama posture. Try to breathe in or out through both the nostrils. While you do so a sound is produced like that of a bumble bee. Continue this till you sweat out. While starting breathing in and out the body temperature might rise but after sweating out it again cools down.

^{Dhyan Pranayama}

Sitting calmly in a tranquil posture is called Asana. We can sit anyway but suppose we have to sit long hours different kinds of problems might occur. If we sit in Dhyan Asana posture then we avoid putting any sort of pressure and tension in our minds. Even scientists have tested this out and agreed that this posture is idle for everyone. Normally, we find Gautama Buddha sitting in the posture of Dhyana asana.

These three kinds of yoga have three kinds of beneficial effects in our mentality. Through pranayama our level of concentration increases and it also gives a cool effects to our minds. Besides, when we do Bhramari we concentrate on a word and our mind gets rests. Moreover, Dyan pranayama helps us to get rid of unnecessary thoughts and day to day anxieties of life. It helps by bringing in a tranquil effect on our minds and help us in sleep.

Apart from this, we need to pay a special attention about our diets. It foods are not taken timely, our health suffers. We have abnormalities like indigestion and sleeplessness. We also need to avoid junk foods and depend on natural foods. Natural food would help us to be healthy for a long time. Prepare a timetable and do things accordingly everyday. Just like as we do our work in time same rule should be kept in mind while eating or going to sleep. If we could follow this simple rule regularly then problems like sleeplessness would disappear in no time and we will be able to live a hale and hearty life in future.