Have you ever imagined how good it would be if you didn’t need sleep at all and could just use the 24 hours in a day as you wish? We all know how we feel after a late night, or a light and interrupted sleep! The reality is that deep and uninterrupted sleep helps us make better decisions, be more efficient and feel happier during the day.
Stick to a Regular Sleeping Pattern
One way to improve your sleep habits is by going to sleep and waking up at around the same hour each day. The amount of sleep required can vary by the individual and it can change throughout your life. Generally, it is recommended that you get six to eight hours of sleep every night. You might find it difficult to respect your sleeping hours each night, but getting your body used to a routine will help you calibrate your inner clock. You will soon notice that falling asleep and waking up gets easier over time.
Exercise Every Day
What you do during the day inevitably will affect your sleep pattern. Exercising each day, even for a little bit, will help you use your energy productively and sleep well at night. Yoga is wonderful for you because not only does it tone your body and add strength, it also teaches you how to focus on the present, connect to your mind and practise calmness. Include at least a few yoga poses in your daily routine and you will notice the difference.
Create Your Own Wind-down Ritual at Bedtime
Switching from daily activities to a more peaceful state of mind before going to bed is crucial, especially if you have trouble falling asleep. Many of us use our smartphones to browse social sites before going to sleep. This habit is counterproductive; it engages your mind and doesn’t allow you to switch to sleep mode. Turn off all screens (phone, tablet, TV, etc.) a couple of hours before bed. Consider reading a book or listening to calm, serene music instead.
Evening Yoga Techniques that Help You Sleep Well
Practising yoga helps your body in many ways, but you also may be surprised to see how much it helps you sleep. Adding a yoga practice to your evening wind-down ritual will help you channel your energy into the present, by releasing the rush and stress of the day. One of the most effective ways to fall asleep is a yoga asana called the corpse pose, which commonly is used to end yoga class. Lie in a comfortable position and start relaxing all of your muscles. Start with your toes, move through your legs and arms, then all the way to your neck and head. Regulate your breathing by inhaling more slowly and deeply. You will notice how your body is preparing to go to sleep.
Finding your Peace
These are only a few basic guidelines you can use to start regulating your sleep routine. Once you have a regular sleeping pattern and learn basic breathing techniques, you can experiment further with yoga. (Learn yoga in a group class. Once you become familiar with the movements and techniques, you will be more confident to use them at home.) There are many poses that will relax your body and mind and get rid of the day’s clutter and tension. Yoga nidra is a technique you may also want to learn. It is meditation that helps you achieve a deep state of peacefulness and joy.
Massage can also play a part in your overall state of mind and body. From relaxation to pain reduction, therapeutic massage can help you ease into your dreams.
If you have sleeping problems, especially stress-related ones, invest in yourself. Mindfulness, yoga and massage are healthy, natural and fulfilling ways to find your inner peace and sleep well.