My best kept secrets about sleep
Life is so much harder when you're not sleeping well. It's one of the top things I work with yoga and coaching clients on.
(It's also one of the most revealing things that can come from using the Personal Tracker in the Well Woman Bundle!)
You might expect me to tell you to do restorative yoga to help you sleep. But I'm not going to! Don't get me wrong, it's a powerful practice and an important aspect of self care.
But for most women I work with, sleep is best supported by other things. Through the It's All Yoga studio and personal coaching, I've helped dozens of women get their sleep -- and their health -- back on track.
Here are my 5 most effective remedies for sleep (and believe me, I've tried it ALL).
1. Get your heart rate up. Studies show that short bursts of movement that get your heart rate up are beneficial in many ways, but what we care about here is how it helps reset the stress cycle. Most of us walk around with a high baseline of stress in the body and it never gets to "complete." Weight training, a dance session or cardio break are great ways to do this.
2. Get outside. Bonus points if you get sun on your skin within 30 minutes of waking up, which helps regulate your circadian rhythm, responsible for healthy sleep cycles. Your brisk walk can also get your heart rate up!
3. Get off your phone. I often see the advice to keep your phone out of the bedroom - and I totally agree. But more important is to put your phone away -- meaning don't look at it -- at least one hour before bed, preferably two hours. I put my phone away at 7 pm every night... and if I don't, I don't sleep as well.
4. Stay cool. This may sound extreme, but our thermostat is set for 65 degrees at night. In the winter, I have a window open. Cold promotes sleep. I also have earplugs, a sound machine and an eye mask. Limiting sensory inputs helps!
5. If you are having trouble sleeping, keep an attitude of rest. Stressing about not sleeping is a big reason you're not sleeping! It's a fact that you are probably getting more sleep than you think. Often we feel wide awake, but really we are dozing or in a liminal state. Keeping a calm attitude of rest (I know that's easy to say, but it's a skill you can get better at) will help you get more sleep.
I hope these ideas give you something to work with. If you try them - or if you have remedies that work well for you - I'd love to hear!
Wishing you deep sleep,
