Your Sleepy Time Routine

Many of us are quite familiar with the experience of poor quality, disturbed or compete lack of sleep. Once upon a time, I too was plagued by this problem too!

Whether it’s breathing to slow the heart rate or massage to calm the mind, a simple yogic routine can be incredibly effective for a better night’s sleep. The next time you have trouble sleeping, follow these simple steps, and observe their soothing wonders:

Know your timing  Institute a regular bedtime; maintaining consistency will help keep your circadian rhythms—the biological changes that happen every 24 hours—steady. Eventually, your body will naturally understand and crave sleep during these hours.

Create a wind-down period Create space between your busy day and sleep time…. At this point I really like to have my home lit by himalayan salt lamps and sit for short meditation just before bed. Himalayan lamps stimulate melatonin production ( bio-chemical antioxidant and sedative ). My short meditation acts like a “mind shower”; allowing me to process and release my days experiences (whether they be good or bad!).

Honour Your Temple I like to think of my home as “My Temple”, it is treated like a retreat and creative space where I can unwind, relax and just “be”. To create your home atmosphere try playing relaxing music, make some yummy herbal tea, burn incense or light candles. Think of the yoga precept of pratyahara: Withdraw your senses in order to turn inward. Withdraw from the world into the safety and comfort of your cocoon!

Strike a pose Notice how you feel before doing a nighttime yoga or pilates routine. Are you wired or tired? If you’re amped up, do poses like twists, standing poses or pilates plies to burn off excess energy. If you’re tired, do some restorative poses, pilates bridging or breathing until you feel more refreshed. If your are feeling “Posture Challenged” get down on the floor try some pilates scarecrow or swimming to restore your neck and shoulders, you will feel more rested & happy!

Get Cool in Summer Take a tempid shower and lather yourself in coconut oil; which is a powerful anti- oxidant with wonderful cooling properties. You can even use your coconut oil as a hair treatment and let it soak in over night.

Get warm in Winter Remember to stay toasty while practicing your nighttime poses /routines —have a blanket, socks, and a sweater nearby. Drink a warm cup of herbal tea or take a bath.

Most of all, MAKE the time to unwind… with no excuses please;)