Sleep.. the S word that plays a HUGE role in our overall wellbeing. Before teaching you how Yoga & Meditation can help you fall asleep and stay asleep, I would like to provide you with some facts first.... let's talk about SLEEP STAGES. "Each stage of sleep is distinct:
Stage 1 (Light Sleep): As your brain slows down, low-amplitude mixed-frequency (LAMF) activity replaces the alpha brain waves that took over as you became drowsy. Your body has some muscle tone, and your breathing is regular.
Stage 2 (Light Sleep): Your heart rate and body temperature both decrease. Sleep spindles and K-complexes, specific brain wave patterns, begin occurring as you continue transitioning toward deep sleep.
Stage 3 (Deep Sleep): Your brain waves at this stage, called delta waves, are at their slowest of the night. Waking you is difficult, and those who are roused from this stage experience sleep inertia, a short period of fogginess and impaired cognitive performance. In deep sleep, your body physically repairs itself, boosting your immune system and restoring your bones, muscles, and tissue.
Stage 4 (REM sleep): Your brain activity in this stage looks similar to how it looks when you are awake. You experience a loss of muscle tone, except for your eyes, which move rapidly. Your breathing becomes irregular and your heart rate rises."
So now you might be asking yourself how will you obtain all of this precious sleep? YOGA & MEDITATION is your answer. As a Yogi, the key to everything is balance. Often times people have an expectation that one sole thing is the answer. With sleep, this is very much not the case. Simple practices in which can be done daily, will not only help you fall asleep and stay asleep but will also help your sense of overall wellbeing.
Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.
Calming the body is the easy part, Calming the mind is the though part. Practicing breathing techniques, also known as; PRANAYAMA, in the evening or as part of your bedtime routine can help tremendously.
To practice Brahmari Pranayama, find a comfortable seated position. Start by taking a few natural breaths, and close your eyes. Then, keeping the lips lightly sealed, inhaling through the nostrils. Exhaling, make the sound of the letter M, essentially a humming sound. Sustain the sound until you need to inhale. Then repeat: Inhale through the nose, then hum like a buzzing bee as you exhale. Continue by inhaling as needed and exhaling with this sound for several minutes. You can practice as long as it feels good. Why is this so good before bed ? “Lengthening exhalation relative to inhalation reduces the ‘fight or flight’ impulse and maintains a healthy level of carbon dioxide in the blood, which helps you relax"
As a Yoga Teacher, I can never put a big enough emphasis on SELFCARE. In this case, allowing yourself the time and space for your body to unwind and get the proper rest it needs and deserves.
Nighty Night.. don't let the bed bugs bite
CONTACT ME directly through the HOME page to get started on your Personalized Health Plan and explore your MIND/BODY/SPIRIT!
- Yogitheexplorer
(Quoted texted sourced online from : REM Sleep: What It Is and Why It Matters | Sleep Foundation); (Tips for Better Sleep | CDC); Pranayama | Bee Breath (yogajournal.com)
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