A good night’s sleep of 7-8 hrs is essential for overall health and well-being. At night while we are asleep important bodily processes occur that repair and restore our body, mind and heart. Lack of sleep inhibits these processes from occurring and can result in low energy, increased stress and anxiety and trigger a number of health issues.
Tips for a Better Sleep:
1. Consistent bedtime: A regular sleep time (including weekends) enables your body to establish a wake/sleep rhythm and your body will naturally begin to prepare for sleep at that time.
2. Avoid caffeine after 12 pm: Caffeine is a stimulant and can linger in your system keeping you awake well after its consumption.
3. Stop eating 2 hrs before bed: This allows the body to focus on sleep rather than on digestion.
4. Turn off electronics 1 hr before bed: The blue light emitted by electronics are simulating and suppresses the body’s release of the sleep-inducing hormone melatonin.
5. Wind down 1 hr before bed: An over active mind is one of the main causes of poor sleep. Prepare for sleep by engaging in body based relaxing activities. For example, do gentle yoga, take a bath, do self-massage, listen to a body scan meditation or do relaxing breathing.
6. Bedroom and bed: Keep your bedroom and bed dedicated to nighttime activities. A dark, cool, and quiet room induces sleep. A hot room can be dehydrating and strain breathing. If you wake up sore try a different sleep position, pillow, sleep prop or mattress.
7. Interrupted Sleep: If you wake up in the middle of the night minimize activity. Engage in relaxing practices that shift awareness from the mind to the body such as listening to a yoga nidra or by doing breathing exercises.
Yoga Nidra for Better Sleep
Monthly First Fridays 6:30-8:00pm at Discover Yoga in Redmond.
Visit www.DiscoverYoga.com to register.
Monthly Last Fridays 6:30-8:00pm at Cedar Sanctuary in Sammamish.
Visit www.CedarSanctuary.net to register.
