How do You Sleep? 

Yoga Tools to Help You on the Way to the Land of Nod

 


If you suffer from sleep disturbance or insomnia you will know how fundamentally it can affect every area of your life, from general health, immune system, weight gain to emotional state and your ability to think clearly, exercise or function. I know, I’m a poor sleeper myself and regularly use these tools to help me switch off a busy mind, relax my body and find sleep.

Here is a list of tools, tips and hints some of which you may not have thought of, but most of which have the backing of sound research and evidence. It is by no means exhaustive, there are enough ideas to fill a book but even just knowing that there is something you can try does help and the more resources the better. At the bottom you will find links to some of my yoga audio and videos and to reputable websites for further information.

 

Yoga Tools, Poses, Breath and Relaxation

Any position where the body is folded will help switch up the parasympathetic response (rest digest, breed feed) yin is the style of yoga that is most suitable so the poses below suggest resting times. The key to finding the right position for you is that you should be able to feel something, some sensation, but you can also breathe easily in the pose. Allow gravity to do the gentle work of slowly opening and relaxing the body/mind rather than imposing movement on your body.

Dangling

Stand as if you were going to touch your toes but instead bend the knees and let your torso hang. Either let the arms just drop or hold onto your own elbows, relax. With each outbreath feel that you can let go of your day. Not advisable if you have eye issues or unregulated high blood pressure. 1 minute

Sitting forward bend 

Sit on your bed or on the floor, legs outstretched. If your lower back or hamstrings feel tight then use a cushion or folded blanket under the pelvis, you may also like to rest your head on the end of a bolster, or drape over a bolster or pillows on the lap. Relax the arms wherever is comfortable. 3 mins

 

Wide knee childs pose

Sit back onto your heels tops of feet flat to the floor or bed, knees wide, fold over your thighs. Arms down the side of the body, folded in front or wherever is most comfortable. If you wish, place a cushion or folded blanket under the buttocks, and/or a cushion or pillow for the head. Close the eyes 2 to 5 minutes

Legs up the wall

Turn round in the bed and put the pillow under your bottom and feet up the wall close your eyes, alternatively lie on the floor and put your lower legs on the seat of a chair, 2- 5 minutes.

Any form of relaxation such as guided relaxation, meditation, a warm bath, self-massage

4-7-8 Breathing

Breathing using the diaphragm rather than the upper chest. Inhale through the nose, exhale through the mouth. Inhale for 4, hold for 7, exhale through the mouth for 8. Repeat at least 4 rounds (there is a video on YouTube Dr Andrew Weil, link below)

Alternate Nostril Breathing

Good for an overactive mind and for getting back to sleep. See videos on demand link below

Ayurveda and Acupressure

Massage the feet with warmed sesame oil or coconut oil, you can also use this time to massage kidney 1 or gushing spring acupressure point. Mendacupuncture.com below has a description of where to find this on your foot.

 

Other General Hints and Tips

Sleep Tape

This is a fairly new technique which has come to my attention recently through yoga and breath channels and James Nestor's fantastic book Breath and is probably more beneficial for those who suffer from snoring or sleep apnoea. Take a small 1 inch piece of tape (like micropore) and place it vertically to tape the mouth shut so that only the centre of your mouth is taped (not like a TV kidnapping!). This then encourages you to breathe through your nose, ensuring the breath is moisturised and that your oxygen levels are regulated.

Blue light filter

On most smartphones, laptops and computers you should find in settings then display an option to set a blue light filter. Blue light can supress the production of melatonin which is a sleep inducing hormone. This gives the display a warmer tone which is better therefore for encouraging natural sleep. However it will help to increase your exposure to bright natural light during the day

No TV or device use 2 hours before bed, I know! Something to aim for hey!

No alcohol, same as above!

Sleep is aided by a slightly cooler temperature in the bedroom than you may have in the rest of the house

If you have woken in the night and can’t settle, all current advice is to get up and go into another room for a quiet activity like reading and then try again.

Consistency

 Even at the weekend, go to bed and get up at the same time every day, try and coordinate your sleep pattern more with the natural day/night pattern. If you need to alter bed and wake times do this gradually (eg 15 minutes alteration per day)

Exercise

Daily exercise has been shown to be excellent for reducing stress and promoting sleep however only in daylight hours or if after work, earlier in the evening is better


Useful Links and Videos


https://www.youtube.com/watch?v=yRLTxo12FQo (acupressure for sleep and anxiety reduction)

https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

https://www.sleepstation.org.uk/articles/

https://vimeo.com/654057817/7989153aff (alternate nostril breathing for a calm mind)

https://goteamup.com/p/1534221-north-star-yoga/content/collections/218 (over 130 yoga videos, nidras, meditations, and pranayama)

https://vimeo.com/500927414 (guided relaxation)

https://vimeo.com/480407071 (guided meditation for grounding)

https://soundcloud.com/annieraynor/yoga-nidra-apr-20 (audio only yoga nidra)

https://soundcloud.com/annieraynor/natural-abdominal-breathing (audio only relaxing breath)

https://www.youtube.com/watch?v=p8fjYPC-k2k (Dr Andrew Weil 4-7-8 breath)

Location: United Kingdom

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