If you read the blog post a couple of weeks ago, about 7 tips to have a better sleep, you know there are so many things you can try, that will help you get that that deep and good sleep. One of the things you can do before going to bed is to relax your body and mind. Unplug all electrical things, settle down and take a moment to calm your mind. There are many ways to do this with relaxation techniques, breathing techniques, mindfulness etc, find your favorite tool and take some time to relax just before bedtime. I want to share some of my favorite yoga poses, that help me to find that peaceful state when I need to calm down before bed.
You can do all of the poses or just try one or two before going to bed.
Please share your experience with your sleep! Maybe we would like to share your secret tool that always works?
There can be many reasons for a lack of energy and fatigue, I know this is a common symptom if you have a chronic illness. But there are things you can do and start with in your daily life to build up your energy, and that is to have a good night´s sleep. Insomnia and bad quality of sleep is common , but there are simple ways of changing that.
Having a good night´s sleep has been shown to help improving the health. Not only do you feel more in balance the day after, it is also important for the healing process in your body. It is during the night the cells are repairing themselves and the immune system is strengthening itself. Your brain also needs to have a good nights´ sleep to be able to work optional during the day. So there are many reasons to improve your sleep!
Here are 7 tips how to get better sleep:
Have a regular sleeping cycle
According to the ayurvedic tradition, routines are very important. Going up at the same time and go to bed the same time everyday will help you to have a smoother and more balanced day. The guidelines here are to get up at 6 am and go to bed 10 pm every day. Our bodies and minds love routines! And routines will after a while become a habit. A good one! So if you find this routine very difficult (many do so don´t feel bad about it) let it take time to make this routine into a habit. It will pay off in the long run.
Move during the day
Moving during the day can help you to sleep better. Go for a walk, dance, do yoga or exercise. Move!
Be in the light 30 minutes/day
Being in the sunlight 30 minutes a day will help your pineal gland producing melatonin. Melatonin is needed for the sleep. It is also crucial for controlling the timing and releasing of the female reproductive hormones so the menstrual cycle is regular.
Caffeine gives you energy, so drinking coffee can make your sleep having a bad quality. If you drink coffee, avoid drinking after 3 PM. Maybe you have seen other “best before times”, the important thing is to avoid drinking caffeine late during the day. Well, not drinking it at all is the best, we all know that.
Unplug at least a couple of hours before going to bed, and with unplugging I mean: turn off the TV, radio, computer and cell phone. There are good reasons for this: first of all a lot of information makes you stressed. Stress before going to bed will make it more difficult falling asleep. The light from the screens act as light and having light into our eyes before going to bed will lower the melatonin production. You can start unplugging one hour and slowly expand the hour to two or three hours before bed if you find it difficult to change this habit.
Have a nice atmosphere in your bedroom
How the bedroom looks and feels also affects you. Keep it cool & dark during the night. Only use the bedroom to sleep (and have sex ☺). Not as an office or TV-room. You should feel nice vibrations when you´re there. Keep it nice and tidy. Having calm colors can also help, like green.
Try to slow down one hour before bedtime. Listen to calm music, breathe long and deeply, meditate and drink some chamomille tea or other relaxing tea.
In the next blog post I´ll share a nice mini yoga set you can do before going to bed.
Do you have trouble sleeping? Have you tried my tips? Is it working? Do you have a favorite tea you drink in the evening to calm down? Please share!
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Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”