Written By: Oxana Merkulina, Pilates & Yoga Expert
From a holistic perspective on our wellness, the quality of our sleep is an integral part of our overall health. An effective, realistic evening routine is not only important for the quality of our sleep but also helps improve many other aspects of our lives, from a stronger immune system to higher motivation and productivity. Here are five easy tips for more restful and rejuvenating sleep…
Create a routine that’s manageable for YOU:
Start small with one or two things you want to do regularly to help you wind down from the day. Here are some ideas: journal about your day, meditate or practice breathing exercises for 10-15 minutes, play with your pet, or write down a few things you are grateful for that day. In Ayurveda, the sister science of yoga, our daily routine is considered one of the most potent tools for creating and maintaining our health. A daily routine invites health, vitality, and a sense of clarity into our lives.
Relax your body:
Use gentle movement practices, such as walking, dancing, yoga, or Qi Gong, or take a bath to release tension. Yin and restorative yoga are gentle, nourishing practices that provide deep relaxation and rejuvenation for the body and mind. Both yin and restorative yoga encourage us to slow down, turn inward, and find balance in a fast-paced world. (Try my Yin & Restorative Yoga for Restful Sleep audio practice).
Clear your mind:
Calm your nervous system to prepare for sleep with a short meditation, chanting, reciting a mantra, or a breathing practice. You can also listen to Yoga Nidra or a guided body scan. Ayurveda doesn’t recommend reading before bed, as it can activate the brain instead of signaling it to relax. Dirgha Pranayama, or Full Yogic Breath, is a deeply balancing breathing technique. It works with three sections of the torso: belly, ribcage, and upper chest. Benefits of this breathing technique include increased energy, release of emotional and physical tension, mental clarity, and a more balanced state of being.
Try to go to sleep at the same time every day:
Adopting a consistent daily routine is one of the most grounding and nurturing things you can do for yourself. Ayurveda recommends going to sleep by 10PM, before Pitta time of the night. Pitta dosha has qualities of heat, activity, and fire, and is responsible for that “second wind” you get late at night. If that’s not possible for you, try going to sleep and waking up at roughly the same time every day, and observe the incredible change in your mood and energy levels.
Create a morning routine:
A good night’s sleep often depends on how you start your day. Do your best to wake up at the same time and eat balanced meals (don’t skip breakfast). Move your body (you can do this Gentle Morning Stretch from your bed!). An energizing breathing practice can also help you prepare to tackle the day. Try Sun Breathing, a pranayama practice that can be done seated or standing. Inhale through your nose and reach your arms out to the sides and up above your head. Exhale through your nose as you bring your hands together and down your midline. Repeat 5-7 times.
By creating a nightly routine you enjoy and look forward to, you can cultivate a deeper appreciation for the restorative power of sleep and embrace each night as an opportunity to nourish your body, soothe your mind, and replenish your spirit.
