- Think about the amount of sleep you need to feel your best. What time does this mean you need to be going to sleep? What time does this mean you need to be going to bed, brushing teeth etc etc.
- Try a bedtime yoga/stretch and then once in bed, a deep rest recording, consistently for 10 days and see if it makes a difference: message me for your free deep rest recording
- Is your bedtime reading stimulating or calming?
- Eat your dinner no more than two hours before you get in bed, preferably more
- Cut out all caffeine after lunch
- Get early morning light as soon as you wake up, ideally outside, but if not, sit by an open window
- No screens before bed/in bed!
- Dim the lights a couple of hours before bed to mimic sunset
If you have a bit more time, try a foot soak before bed and a self foot massage (instructions for this here!)
Foot soak: this is one of my favourite ways to quickly and simply offer softness, kindness and rest to myself and others. Grab a washing up bowl, quarter fill it with warm water. Sit down and put your feet in! Optional additions are magnesium/Epsom salts (in most supermarkets/health food shops) and/or your favourite essential oils: lavender is traditionally used for sleep but see what resonates best with you. Don’t use oils/salts if you’re allergic/pregnant etc.
Breathwork to support sleep: once you’re comfy and cosy in bed, try counting down on each exhale from 33 down to 0. If you get lost or lose count, it really doesn’t matter, start again at 33. Additionally, you could try lengthening the exhale a tiny bit compared to the inhale. Give it a try and see what happens.
One yoga pose to support sleep: try lying on your back with your bottom close to a wall or bed and rest your legs up the wall/bed, stay for as long as feels comfortable. You might want a pillow under your head, a pillow under your bottom and a blanket over the top of you. If you’re pregnant or elevating your legs isn’t good for your body, try lying flat or just on your side and feeling how your whole body is supported by the ground beneath you. Feeling how you are held and noticing where you can let go of tension. Take a big inhale and see if you can soften on the exhale.
Tense and release: softening the body for sleep: if you already come to deep rest classes, you’ll know the power of this one which you can do standing, sitting or lying down:
- On an inhale squeeze/tense your feet, legs, buttocks. Release on your exhale.
- On an inhale, squeeze/tense your hands, arms, shoulders. Release on your exhale
- On an inhale, squeeze/tense the face. Release on your exhale.
- On an inhale, squeeze/tense the whole body. Release on your exhale.
Repeat as many times as feels good and notice how you feel.
For more tailored advice and experiential sleep support, book a massage, deep rest or restorative yoga class. Don’t forget to message me for your free deep rest recording: 07739 460676.