Are you struggling to sleep at night?
Tossing and turning?
Finding it hard to tune out of the mind chatter?
When we don't have a restful nights sleep it can leave us feeling tired and irritable.
So what can you do to aid a restful sleep?
Here are my top tips -
1. Offload - Keep a pen and paper by your bedside and write down anything that is on your mind before you go to sleep, that way you can 'park' it and know you still have a record of anything you need to remember.
2. Switch off - Put down your phone, tablet or laptop an hour before bed. It is a fact that blue light blocks the hormone Melatonin that makes you sleepy.
3. Timing is everything - Try to get into the habit of sleeping and waking at the same time each day.
4. Cut down on your caffeine intake - Caffeine is a stimulant and can stop you from relaxing so try to replace your afternoon coffee with a decaff or a fruit tea.
5. Environment - Make sure that your bedroom is well ventilated, uncluttered and that your window dressings block out any artificial light.
6. Comfort - Make sure that your mattress is comfortable, it is recommended that you replace your mattress every 6 to 8 years.
Having the right mattress, pillows and quilt can really help too.
7. Exercise - Making sure you are expending enough energy can have a direct effect on your sleep too. Try to get outside for a walk in the fresh air but not too close to bedtime as it can increase your alertness.
8. Soak -A warm bath can be relaxing and improve sleep quality.
9. Pranayama - there are lots of calming breathing techniques that can help to relax and prepare you for sleep. To begin with just try making your exhale longer than your inhale as this will take you out of the sympathetic nervous system (fight or flight) and into your parasympathetic nervous system (rest and digest).
10. Relaxation - learning techniques to help you to relax your body and mind will help you to help yourself.
When I started my Pyjama club Restorative Yoga class my intention was to create something that would help people to slow down and take time out for themselves.
The feedback I receive from attendees is that they sleep really well after the class.
If you would like to give it a try you can find the details here on my website or get in touch to book.