In yoga practice, we can observe the inhale and the exhale as companions where one not only supports, but also relies on the other. Similarly, the day can be seen as one long inhale and the night as one long exhale, each affecting and offering reflection to one another. So a better night’s sleep actually starts with the day, which follows a rhythm into the night - what you consume during the day (food, lifestyle choices and relationships), you digest at night.
We can truly look at sleep as a magical part of our 24hr holistic living cycle where we not only rest, but we detox, heal, and restore. Sleep acts as a healing balm for our physical, mental, and emotional health. With good sleep hygiene we can find ourselves rewarded with rejuvenating qualities, a supported immune system, and greater overall enjoyment connecting to our day-to-day life with ease and satisfaction.
Like meditation, sleep arises when the conditions are right. Cultivating a sleep awareness practice can start with making small mindful changes during the day to help create space for improved sleep at night. And over time, the improvements in your sleep practice will naturally develop into experiences of deep profound rest, creating opportunities for therapeutic resolve and a greater sense of clarity.
Below are some tips that you can practice incorporating into your daily routine.
Start small and go from there. Making one nudge during the day for improved sleep is enough to set the right intention for your sleeping habits to naturally align for your own unique needs. Aim for small incremental changes motivated by self-love.
1. Receive sunlight:
Stepping outside for sun and fresh air supports our life force energy, while making a connection to the very same elements from which we are made. If the sun is out when you wake up, it’s a good opportunity to receive a boost of mood-lifting serotonin levels, even if just for 10 mins. Early morning sun is best.
2. Intentional pause:
Got 5-10 mins? You can find calm and balance; make time for mindful breathing or meditation, a cup of herbal tea, yoga nidra or a restorative pose like supported savasana*; especially if you’ve been sitting in a chair all day.
* [Lying down in supine position with your back to the ground, propping the legs up on a chair, couch, or pillows, with knees bent and backs of calves supported. Place a folded towel or blanket behind the back of your head if needed - forehead align with chin. Arms can rest long at the side of the body with palms up or hands at belly/heart.]
3. Eating at the right times:
From the perspective of the holistic healing system of Ayurveda, it is not only what you eat, but more importantly, how are you digesting. When we eat in alignment to the rhythms of nature and the energy of our sun, we support a healthy and strong digestive system that can optimize metabolism at night.
Breakfast supports the kindling of the fire in our stomach for healthy digestion during the day. If you’re not a big breakfast eater, try to have at least something small to prep the stomach so that your flame stays ignited.
With an already sparked flame, the strength of your digestion is more sustainable for the power work it has to do during peak digestion at lunch time; 10am-2pm is when our strength of transformation is strongest.
Our digestive fire slows down as the power source of the sun starts to dim, and so having a meal that is lighter than lunch and at least 2 hours before bed supports our bodies ability to efficiently assimilate and metabolize the food we eat so that we can transition into a restful state with ease.
4. Pranayama/Breath awareness:
Using the breath as our anchor is an accessible pathway to better sleep. It allows us to quiet the mind and prepare our bodies to support the down-regulation of the nervous system. Bhramari/Humming Bee Breath or 4-7-8 Breath can help to soothe the nerves and bring oxygen to organs and tissues for restful sleep.
5. Gratitude for the day:
Before bed, practice gratitude for your day. Depression or anxiety can pull us away from the present and simple moments that are life affirming.
Bringing your awareness to one thing you are grateful for from the day can create a sense of grounding, warmth and acceptance.
Bonus tips for good sleep hygiene
Depending on your unique physiological blueprint, 7-9 hrs of sleep is ideal, but aim for quality of sleep over quantity
Wake up at the same time every day (ideally rise with the sun or just before) even if your bedtime hour changes
Expose yourself to bright natural light during the day
Find time for movement breaks
Keep your bedroom cooler than warmer for sleep
Media, technology, and blue screen lights stimulate the senses; try logging off of your devices one-hour before bed (use this hour before bed for contemplation/journaling, self-care, restorative practices, meditation, etc.)
Reserve your bed only for sleeping - try to avoid work or reading
Do not binge on sleep during the weekend
Align with nature as best as you can
Make peace with yourself during the day to rest well at night
Show self-compassion, don’t have a sleep complex or give yourself a hard time, everyday shows up uniquely different
~ML