5 SIMPLE TIPS FOR BETTER SLEEP & REST

In a holistic view of our wellness, the quality of our sleep is a part of our overall health. Having an effective, and realistic, evening routine is not only important for the quality of our sleep, but it also helps improve many other aspects of our lives, from a stronger immune system to higher motivation and productivity.

Here are five easy tips for more restful and rejuvenating sleep:

Create a routine that’s manageable for YOU:

Start small, with one or two things that you want to be doing regularly to help you wind down from the day. Here are some ideas: journal about your day, meditate or practice pranayama for 10-15 minutes, play with your pet, write down a few things you are grateful for that day. In Ayurveda, sister science of yoga, we call our daily routine dinacharya, and it’s considered one of the most potent tools in creating and maintaining our health. A daily routine invites health, vitality, and a sense of clarity into our lives.

Relax your body:

Use gentle movement practices, like walking, dancing, yoga, Qi Gong, or take a bath to release the tension in your body. Yin and restorative yoga are two gentle and nourishing practices that provide the body and mind with deep relaxation and rejuvenation. Both yin and restorative yoga encourage us to slow down, turn inward, and find balance in a fast-paced world. (Try my Yin & Restorative Yoga for Restful Sleep audio practice)

Clear your mind:

Calm your nervous system to prepare for sleep with a short meditation, chanting, reciting a mantra or a breathing practice. You can also listen to Yoga Nidra or a guided body scan. Ayurveda doesn’t recommend reading before bed as it can activate our brain instead of sending it a signal to relax. Dirgha Pranayama, or Full Yogic Breath, is a deeply balancing breathing technique. It works with three different sections of the torso: belly, ribcage, and upper chest. Benefits of this pranayama include the increase of energy, the release of emotional and physical tension, clarity of the mind, and a more balanced state of being.

Try to go to sleep at the same time every day:

Adopting an appropriate daily routine is undoubtedly one of the most grounding and nurturing things you could do for yourself. Ayurveda recommends going to sleep by 10PM, before Pitta time of the night. Pitta dosha has qualities of heat, activity, fire and is responsible for that “second wind” you get late at night. If that’s not possible for you, try going to sleep and waking up at roughly the same time every day and observe the incredible change in your mood and energy levels.

Create a morning routine: A good night sleep often depends on how you started your day. Do your best to wake up at the same time and have appropriate nourishment (don’t skip breakfast). Move your body (you can do this Gentle Morning Stretch from your bed!!). An energizing breathing practice might also help you prepare to tackle the day. Try Sun Breathing, a pranayama practice that can be done seated or standing. Inhale through your nose and reach your arms out to the sides and up above your head, exhale through your nose as you bring your hands together and down your midline, repeat 5-7 times.

By creating a nightly routine that you enjoy and look forward to, you can cultivate a deeper appreciation for the restorative power of sleep and embrace each night as an opportunity to nourish your body, soothe your mind, and replenish your spirit.