This week is all about sleep…as it’s something many of us have struggled with in lockdown. Some of us just can’t haul ourselves out of bed in the mornings…so just can’t stop watching Netflix at night to nod off…
I’ve had many students ask me for tips on how to improve their sleep and I’ve also been dabbling with some routines that have really helped improve my sleep! One real game changer has been not watching the news but that’s a whole other topic…
So, in today’s blog I explore what constitutes great sleep and my 5 tips for better sleep!
What is great sleep?
- 7-9 hours a night
- Between 10pm – 6am is when you’ll enjoy the best quality sleep
- Nodding off within 15 minutes of head hitting your pillow
- When you wake up you feel refreshed and ready to step into your day with enthusiasm
My 5 top tips!
- Blue light – 90 minutes before bed time, turn off all devices so you’re cutting out blue light.Yep, that means the TV, phone, tablet and computer. Why you ask? The blue light suppresses the production of melatonin, which helps keep you awake. I promise – try it! It’s a game changer!
- Caffeine – avoid consuming it after 2pm as its a stimulant and can make it harder for you to fall asleep. Try and stick to water or herbal teas but don’t drink too close to bed time or your bladder will wake you up during the night!
- Exercise – schedule any high intensity workouts like gym, running or HIIT to your mornings as these activities tend to elevate your heart rate and cortisol levels, which keeps you awake. Practice yoga or go for a walk in nature instead to help you wind down your day
- Journal – you know how much I’m a massive advocate of journalling…and it’s really great to do before you go to bed as you’re able to release thoughts from your head down onto paper. If you can incorporate your Daily gratitude into your journalling that’s just another positive way to enter your sleepy dreamy state
- Meditate – connect with your breath and release any tension in your body by connecting with your meditation practice. Perhaps that involves meditating in your favourite spot on your dedicated meditation cushion or chair even for 10 minutes. Yoga Nidra is one of the best meditations at night as it involves lying down and is designed to journey you down into deep sleep brain wave states. You know its my fave and the form of meditation I recommend if you’re struggling to sleep.
Reconnect with your Yoga Nidra practice by joining my growing May Yoga Nidra community each Sunday night at 8pm.
Send me an email to email@example.com let’s get you started and perhaps sleeping better!