Now, answer truthfully! Do you spring out of bed in the morning full of energy and motivation for the day ahead! or was last nights sleep more like a battle with your bed to get comfy and a battle with your mind to relax?
We all know how important a goodnights sleep can be for us physically, emotionally and mentally. However unfortunately todays population are struggling with night time anxiety and exhaustion. It is estimated that 40% of adult women and 30% of adult men, with an even higher percentage for the elderly (up to 60%) suffer from lack of sleep.
In fact most of the people that contact us here at Angela Elliott Yoga do so with the desperate desire to start a yoga practice in order to offer them natural ways to relax and find peace throughout their day and night.
So, let's look at 4 ways you can improve the quality of sleep that you’re getting.
1. SLOW DOWN
In my opinion this one is of utmost importance in order to allow your mind and body to rest. For me its a way at the end of each day to slow down and carve out some relaxing time. So here are a few simple things that work so well and encourage you to slow down just before bedtime.
1. Take a warm aromatherapy bath (epson / Himalayan salts mixed with sedative essential oils such as lavender)
2. Brewing a soothing warm herbal drink such as chamomile tea.
3. Turning off mobile phones and any other devices at least 1 hour before going to bed.
4. Practicing a few rounds of deep breathing.
2. BEDTIME BREATHING
Studies show that breath work can relieve stress, anxiety, depression and PTSD, as well as stress - related medical problems, such as inflammatory bowl disease. I find it particularly useful at night in order to help calm my mind, and can turn my sleep environment into a place of tranquility.
Try this Bedtime Breathing practice:
1. Lie down on your bed
2. Take a deep breath in through your nose (hold for 4 seconds) then slowly exhale through your nose. Repeat 4 times. When you inhale use your diagram and abdominal muscles for an optimum deep breath.
3. Notice the bed beneath you, feel yourself sinking into its warmth and allow it to envelop and protect you.
4. Look at the walls that surround you, this is your sanctuary providing you with comfort and tranquility.
5. Nothing can enter your sanctuary, nothing will disturb your peace.
6. Feel the calmness and serenity of your room, you are safe, you are secure.
3.GRATITUDE
Research has found People who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.
Even in times of challenge and change the most powerful way to shift our reality for the better and maintain an ongoing joyful reality, is through the experience gratitude and feeling grateful
If we simply fall asleep with gratitude every night, that sets the foundation for everything during the day. Using the power and ability of your subconscious mind will change how you think and put an entirely new energy out into the universe. As you create a new gratitude experience by feeling grateful, then the universe delivers more and more items into our reality to be grateful for.
4. YOGA FOR A GOOD NIGHTS SLEEP
This 40min Sleep Well yoga practice is a relaxing routine designed to prepare you for a good nights sleep creating space in the body and calming the nervous system to prepare you for a healthy night of rest.
It is also a great practice to do at any time of the day if you are looking for a little pick me up.
Specifically designed floor based yoga routine to help replenish the mind and body.
Feel free to practice on a yoga mat or on your bed.
Click here to Rent for £4.99
Hope you have enjoyed our blog post and find some useful tips to achieve the best nights sleep. Any comments are welcomed and appreciated.
With Love and Peace
Nicky & Angela