Keeping our bodies strong, flexible and toned is key to great physical health, but the importance of quality sleep should not be underestimated.
We spend approximately a third of our lives sleeping, during which our bodies repair, rejuvenate and reset mental and physical functionality.
As a yoga instructor and practitioner, I get the impression that uninterrupted deep sleep comes easily to me. After a long day balancing teaching with hectic parenting responsibilities, I have no guarantee of a restful night’s sleep.
Like many people, my mind often continues to buzz with thoughts, and my body sometimes aches from the physical strain.
By practicing mindful behaviors and creating a nurturing resting place, I’ve found greater peace and comfort in my sleep, which has benefited my life greatly.
Here are a few tips I’ve found incredibly helpful to achieve the blissful slumber we all deserve.
Create a peaceful environment
My husband taught me to wind down the mind and body about 30 minutes to 1 hour before going to bed by shutting off all electronics, dimming the lights in the house, and even turning off music. Especially avoid bright screens on computers, iPads, and cell phones, which he believes stimulate the brain.
Sleep on a hypoallergenic, firm, organic bed
One of my biggest sleep impediments was allergies, in addition to tossing and turning at night. When I switched to organic and hypoallergenic bedding, my congestion cleared, and the firm spinal support allowed me to sleep more deeply, and I didn’t wake up with the usual soreness and crick in my neck. My husband (who also practices yoga) and I love our organic coconut fiber mattress.
3. Use meditative/relaxing breathing exercises
Find a comfortable seat, and for 1 to 5 minutes, focus on elongating the breath, taking deeper breaths each time. Shift into a meditative breath: inhale for 7 seconds, hold breath for 4 seconds, exhale for 7 seconds. Repeat this cycle 5 to 10 times. Next, lie down on your bed with your butt against the headboard, feet up against the wall, and let the blood circulate down. Stay there at least 60 seconds (maximum 3 minutes). From there, move gently to a savasana position on your back with pillows under your knees. Feel your body is getting lighter and lighter. Loosen your jaw, let go of tension, close your eyes. Don’t worry about your ability to fall asleep.
Watch what you eat
Avoid sugar consumption after dinner, which includes staying away from fruit. Let your largest meal be breakfast, lunch a power meal that keeps you going, and dinner a “recovery” meal. Drinking lots of water and eating healthy contribute to sounder sleep.
