A good night’s sleep is worth its weight in gold. Sleep is the time when our internal systems go to work to restore and rejuvenate, grow muscles, process the day, repair tissues, and synthesize hormones in the body. Just like eating, sleeping is essential for survival!
But like gold, sleep can be an elusive commodity
Many of us struggle to get the recommended 7-8 hours of quality each night. Others suffer occasional bouts of insomnia due to illness, emotional turmoil, a change in routine, or even an unwise dinner choice. When you don’t sleep well, other areas of your life can be affected. In a big way.
The Good News
Insomnia (and its consequences) sucks! But rest assured, with a few adjustments to your routines, and habits, and a little yoga, better sleep is possible*!
Check out our tips (including a bedtime yoga sequence) to seduce your body and soul into sweet slumber and even sweeter dreams.
Bedroom Basics for a Restful Sleep
Let’s start with the bedroom, the home of good sleep!
KISS (Keep it simple, sleepyhead)
Leave the creation of “zones” and multi-use areas to the home renovation shows! In your home, dedicate your bedroom to the sole purpose of being a pure sanctuary and heavenly dream.
Keep furniture to a minimum and choose relaxing decor that makes you smile. Invest in a quality mattress and pillow that offer comfortable support for your body. There’s nothing worse than struggling with a lumpy pillow in the early hours of the morning!
Make it a dream
Make your bedroom a place you enjoy. Enjoy the bedding and pajamas you love. Bonus points for choosing organic cotton, which allows your skin to breathe.
Do not be afraid of the Dark
Falling asleep and staying asleep is easier in a dark room. Close curtains tightly and/or consider using an eye mask or pillow to limit light.
Make It “Perfect”
It is important that the air temperature in the bedroom is adequate: neither too hot nor too cold. Of course, that vague measurement will vary from person to person. Officially, studies suggest that 18 degrees Celsius is the sweet spot. Try and see what works for you.
keep Them Out
Curb the temptation to move around at night by banning electronic devices from the bedroom. After all, they need to rest too: put them to charge overnight in another room.
Choose a side
Try sleeping on your left side. This activates the right side of the brain which is associated with more passive activities.
Your “final rest” schedule to get a good night’s sleep.
Set yourself up for a good night’s sleep with a nightly bedtime routine, like this one.
At 8 pm.
Complete your dinner to allow the food to be well digested before bedtime.
Tip for a Sweet Dream:
Favor light, seasonal and nutritious meals for happy digestion. Avoid caffeine and alcohol in the late afternoon or evening, which can make it difficult to fall asleep and stay asleep.
At 9 pm.
Turn off your television and/or other electrical appliances. The blue light emitted by these screens interferes with the brain’s natural sleep signals.
Do light, calm, simple activities at this time. Read, chat and connect with your partner/family/cat, do a slow and gentle yoga sequence, a warm bath, fold laundry or color. Stay away from any physically or mentally exhausting activities that may stimulate the senses instead of relaxing them.
Tip for a Sweet Dream:
Use the “Bedtime” setting on your phone to automatically dim the screen and silence notifications until your chosen “wake up” time. And check out the “Stay Away” tip on where your phone should sleep.
At 10 pm.
Lie down in bed and get ready for a restful sleep.
Sweet Sleeping Tips:
Focus on your natural breathing to help clear your mind from the day’s activities. Place your hands lightly on your belly and let the gentle rise and fall of your breathing take you into a state of relaxation.
Develop a routine
When You Just Can’t Sleep:
For whatever reason, there may be times when sleep eludes you. While you could try counting sheep, these tips may be more helpful:
Change location: Get up and move to another dark room for 15 minutes.
Do something boring: cut your nails, water the house plants, prepare the table for breakfast.
Do a relaxing yoga pose or listen to a recorded meditation practice.
Above all, be compassionate with yourself: know that you are resting and, eventually, sleep will come.
‘Sweet n deep’: a bedtime sequence for a restful sleep
Constructive resting posture
This simple way indicates that there is nothing else to do (phew!): it’s time to rest.
To do: Lie on your back, legs bent, feet hip-width apart, and toes pointing forward. Place a low pillow or book under your head, if you wish. Rest your arms at your sides, palms facing the sky. Surrender the weight of your body to the earth beneath you as you allow your body and mind to soften. Count 7 to 10 slow, easy breaths.
Leg Lock Pose
Did you spend a lot of time sitting today? Keep your hips happy and ready to rest with this pose designed to relieve tension.
To do: While lying down, clasp your hands around your right knee and bring it closer to your chest. Stretch your left leg along the mat, with your foot flexed. Tuck your chin toward your chest to keep your neck long. Melt away any tension in your face and jaw. Enjoy 7 breaths here and then repeat on the other side.
legs on the wall
This gentle, relaxing inversion helps clear the mental cobwebs of the day.
To do: Sit with your side to the wall. Raise your legs to support yourself against the wall while lowering your back and directing your head toward the floor; Use a yoga cushion under your hips and a yoga blanket under your head if you like. Rest your hands effortlessly next to your body. Make sure your head is aligned and comfortable. Allow yourself to sink to the floor and lean against the wall in the pose for 3 to 10 minutes.
It calms the nervous system and encourages all muscles to calm down in preparation for sleep.
To do: From the constructive resting posture, spread your knees and bring the soles of your feet together. Place a rolled quilt, blanket or cushions under your knees and feet or use a yoga strap (as pictured) for added comfort and support. Place a pillow or yoga blanket under your head or use a yoga cushion to fully support your back and head. Savor at least 5 minutes here.
Creating Good Night
As an essential element of healthy living, it is worth spending time and effort on the most rejuvenating part of the day: bedtime. When insomnia hits, look at what might be keeping you awake at night and make some changes to your routines and habits.