SLEEPING FACTS:

These days many are suffering from lack of sleep and especially having natural long REM sleep. Insufficient sleep also increases your risk for many diseases. Many are doing so much and trying to operate with less sleep.   We have circadian rhythm’s that follow at 24 hour cycle and knowing about it may help to set it for better sleep.

Often we push past our biological clocks and exhaust ourselves with hard exercise or movement thinking we will sleep better from this. Additionally we take in more sugar and caffeine to keep ourselves up during the day and then find ourselves up late at night. Many of us are restricting our food and may also be hungry and this is waking us up; totally unaware of this though. Then we start down the long term trail of being irritated, angry and unhealthy.   Many Paige works with report having problems remaining asleep but not so hard to get to sleep. They are up somewhere between 2am to 4am.

Sleep Tips:

• Make your sleep area as dark as possible

• Cooler sleeping environment is better than warm

• Don’t use TV, Phone or computer (blue light) 30 minutes before sleep

• Stick to a routine: for preparing for sleep as well as the time to sleep and wake up

• Reduce afternoon naps to a shorter time; not napping for hours in the afternoon. A 20 minute Yoga Nidra Rest would be a better choice

• Get regular physical activity each day - 10 minute walk is better than nothing

• Limit alcohol and caffeine even if you think it is helping you to wake or sleep. It disrupts the sleep rhythms you need to rest deeper and fuller.

WHY IS SLEEP SO IMPORTANT?

On the flip side if you are sleeping well you become nicer to be around, will be calmer, nicer and others like it.  You can think clearly and improve our health. So if you won’t listen to your body – please listen to others who would like you to sleep more!  

The Western Culture often shames us for taking naps but in the Ayurvedic science they encourage a 10 to 15 minute nap after your meal; especially lunch which is supposed to be your largest meal. Lay on the left side and it will help your digestive system and internal organs. Allowing your digestive system time to process your meal is helpful to the gut.

Some examples to consider in following the tips above:

• Examine your dietary and lifestyle choices.  Limit alcohol, caffeine and sodas.  

• About an hour before you want to be asleep (ideal time is 10pm), turn off the computer, phones, and TV.  The blue-light coming from the electronics is sending signals to your brain to stay up.  Consider listening to a podcast, music or reading a comforting book. (see options under resource tab).

• An hour before you need to be asleep start to turn lights down and even having things like oils or candles with certain scents will help the body to relax.  

• Make a cup of warm milk with turmeric and ginger or have cup of herbal tea; as this will help your body’s hormones prepare for sleep. Making sure you have had something to eat or drink that is light will keep your insulin/sugar levels steady.

• A calm bath or shower - maybe with salts and oils that help you to relax to develop a routine with your body to get ready for sleep.

• See recommended books, Podcasts and favorite things for any of the suggestions above.

OK I TRIED ALL THIS AND STILL HAVING TROUBLE: INSOMNIA

Once you are ready to go to sleep, if your mind is worried or concerned you will lay there anxious and let your thoughts keep you up.  So start first by examining your thoughts- being aware of it.  You have to notice something before you can change it.  There are many techniques of body scan, imagery, and watching the breath.  Yoga Nidra for example will help. (See Free YouTube Videos Tab).

Another helpful tool when you are having problems sleeping is imagining breathing side to side in your body. Imagine the breath traveling up the left side and then down the right. Up the right and down the left. Repeat. As you notice other thoughts keep bringing your awareness there and simply start over.  Gently bring yourself back to the breath.   Up left, down right….In a short time you’ll be off sleeping.

Ayurvedic science suggest getting to bed at 10pm.  Western science supports the idea that the most restorative time of sleep is between 10pm and 2am to cleanse the body and feel complete.