Epoch Times by Rosemary Byfield
Fifteen years of insomnia drove Anandi to despair. Her life and health were in pieces. Until she discovered using the breath as a healing tool and found the key to a good night sleep. Read the full article here
Did you realise that you may not be able to sleep because you’re not breathing fully?
Welcome to a mini Breathwork Class
Learn how to breathe more deeply and it will change your life. This is because the breath is intimately connected to the nervous system.
In order to get more breath you have ‘to do’ less.
Expert-backed strategies to overcome insomnia and reclaim your peaceful nights
Are you lying awake at night, struggling to fall asleep? You’re not alone. Insomnia affects millions of people worldwide, but there are natural ways to improve your sleep quality. Here’s your comprehensive guide to creating an evening routine that promotes better sleep.
1. Master Your Evening Meal
Eating a heavy dinner can disrupt your sleep cycle. Your body needs to focus on rest, not digestion. Opt for a light, balanced meal at least 3 hours before bedtime. Choose foods rich in sleep-promoting nutrients like tryptophan, magnesium, and complex carbohydrates.
2. Break Up with Caffeine
For those battling insomnia, caffeine can be particularly problematic. While completely eliminating coffee might seem daunting, try setting a firm cutoff time – ideally before 2 PM. Remember, caffeine lurks in unexpected places: tea, chocolate, and even some medications can contain this sleep-disrupting stimulant.
3. Embrace Sleep-Promoting Teas
Natural herbal teas can become powerful allies in your fight against insomnia. Chamomile is a classic choice, but consider exploring other calming options like:
– Valerian root tea
– Lavender tea
– Passionflower tea
– Lemon balm tea
Choose organic varieties to ensure the purest, most beneficial effects.
4. Create a Digital Sunset
The blue light emitted by screens interferes with your body’s natural sleep-wake cycle. Make 7 PM your digital sunset time. This means stepping away from phones, tablets, and computers. Instead, transition to relaxing, screen-free activities that help signal to your body that it’s time to wind down.
5. Implement a TV Curfew
Television can be particularly stimulating, especially news programs that trigger stress responses. Make 8 PM your TV cutoff time. This creates a crucial buffer zone between active entertainment and sleep time.
6. Choose Sleep-Friendly Reading Material
While reading before bed is excellent for sleep, your choice of material matters. Skip the heart-pounding thrillers and opt for:
– Light fiction
– Nature writing
– Poetry
– Mindfulness books
These genres can help quiet your mind rather than stimulate it.
7. Create a Conversation Cutoff
Heavy discussions stimulate your mind and can trigger stress hormones. Set boundaries around evening conversations. Consider implementing a “peaceful evening” policy after 8 PM, focusing on gentle, positive interactions or comfortable silence.
8. Design Your Sleep Sanctuary
Your bedroom environment plays a crucial role in sleep quality. Transform your space by:
– Removing clutter
– Installing blackout curtains
– Maintaining a cool temperature (65-68°F/18-20°C)
– Using calming essential oils like lavender
– Keeping work materials out of sight
9. Master Your Lighting
Light exposure significantly impacts your circadian rhythm. Create a gradual transition to darkness by:
– Using dimmer switches
– Switching to warm, soft lighting
– Incorporating flameless candles for ambiance
– Removing blue light sources
10. Practice Mindful Breathing
Deep breathing exercises can trigger your body’s relaxation response. Try this simple technique:
– Lie comfortably on your back
– Place one hand on your belly
– Breathe deeply, feeling your belly rise and fall
– Continue for 10-15 minutes before sleep
Check out my Ignite your Breath online Training here
Remember, consistency is key when implementing these changes. Start with one or two habits and gradually incorporate others. Most people notice improvements within two weeks of maintaining these practices.
Want to take your sleep transformation to the next level?
Discover “The Art of Restorative Sleep,” our comprehensive online course designed by sleep experts. Learn advanced techniques, create personalized sleep rituals, and join a supportive community of others on their journey to better sleep.
Click below to start your free 7-day trial and get exclusive access to our premium sleep resources, guided meditations, and expert workshops. Your path to peaceful, restorative sleep begins with one click.
More Information – Art of Restorate Sleep
Find out more about my Sleepology Methodology here
Check the NHS description of Insomnia here
Check the Mayo Clinic for insomnia information
In Cosmopolitan Instaglam – Work, Sleep Repeat
Getting your beauty sleep…Anandi explains how important sleep is for the health of your skin. Read the full article here
MASSAGE YOUR JAW FOR BETTER SLUMBER. According to sleep guru Anandi (thesleepguru.co.uk), insomniacs often grind their teeth, which make the masseter muscle in the jaw extremely tight, creating stress in the body. “Try this massage for 30 seconds five times a day before bed, and insomnia could be a thing of the past”, she says. “Find the corner of your jawbone with the pad of your middle finger and move the fingers in small circular motions. After 30 seconds, open the mouth as far as possible and relax. It should feel eased.’
Getting our zzz’s is vital to our health…without it you will never reach your full potential. Check out May issue 2014 for Women’s Health for some Sleep Guru tips!
“Spend at least 10 minutes before bedtime humming like a bumblebee. This technique is called brahmaree and it relaxes the mind and nervous system, and gets rid of negative emotions. It will also draw you away from the constant train of thoughts. All you do is close your mouth, inhale through your nose and exhale by humming.”
“3. MEDITATE – Meditation can really help maintain a healthy sleep rhythm and is a great way to relax the mind. Meditating for just half an hour provides more psychological rest than a full night’s sleep. As you begin to meditate on a regular basis, you will notice an increased sense of wellbeing as well as greater energy and creativity. The beauty of meditation is that you don’t need anything for it, no special clothes or equipment. You only need yourself and half an hour. Begin by just following your breath… as you inhale, follow the journey from nostril to belly and out again. Don’t worry if you have some thoughts – that’s normal, just keep coming back to the breath.’ suggests Anandi, The Sleep Guru.”
“8. STRETCH – “Yoga is another excellent practice to help counteract stress and treat insomnia. On those days when you feel absolutely exhausted, a great way to rejuvenate yourself is to just pop your legs up the wall! This is a restorative yoga pose that anyone can do and is an excellent natural sleep remedy. This pose will revive the legs, feet, spine and nervous system. It stretches and relieves tiredness in the back of the legs and feet, it’s marvellous for sleeping problems or insomnia and stress just melts away. Stay there for at least five minutes.’ suggests Anandi.”
“14. HUM – “Another fantastic technique to try is to spend at least ten minutes humming like a bumble bee before you go to bed” says Anandi. “This technique is called ‘brahmaree’. Practising this creates a deeply healing vibration. It relaxes the mind and the nervous system, gets rid of negative emotions and stimulates serotonin, the sleep hormone. It will also draw you inwards away from the constant train of thoughts in the mind. All you need to do is close your mouth, inhale through your nose and exhale by humming like a bumble bee.”