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Sleep Twisted Willow Yoga

from The Bribie Island Magazine Issue 189

from The Bribie Island Magazine Issue 189, page 71

BRIBIE ISLAND WRAP

Hi, today I am going to talk about the importance of sleep and some ways to help improve your bedtime ritual if you struggle to get a good night's rest. When we sleep, our body has time to heal and rejuvenate, so to be at our best a good night's sleep is very important. Some of these techniques may help with this.

Step one: an hour before bed, stop watching TV or using tablets, smartphones, laptops or other electronic devices as it can make it more difficult to fall asleep. The artificial blue light from these types of devices suppresses the release of melatonin. Melatonin is a hormone produced by the pineal gland in the brain. It controls the body’s night and day cy cles. When it gets dark, the body produces more melatonin to help a person to fall asleep. When it is light, the body produces less melatonin and prepares to awake.

Step two: do some gentle stretching will help to relax your body also aiding in a night of more restful sleep. Child’s pose is a calming yoga pose. The stretch releases shoulder tension as well as tension in the facial muscles

Step three: have a routine time, if possible, for bed and to rise as this helps your body clock regulate. Your body’s circadian rhythm functions are on a set loop, aligning itself with sunrise and sunset. Get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

Step four: Don’t eat late. A glass of warm water and honey aids digestion so avoid caffeine and alcohol from twilight on and replace it with warm water and honey

Step five: try some meditation and gratitude practice before bed to quiet your mind and help relieve stress. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.

Step six: In addition to stretching, some people may enjoy deep breathing as a relaxation technique before bedtime. Inhale until you feel your stomach lift, then hold your breath for a moment before exhaling. Practise deep breathing to promote sleep. I use box breathing before I sleep to help calm and relax myself. Hope this helps and as always sending love and light your way. Wishing you restful night’s sleep.