Circadian rhythm and sleep pressure are interconnected.
Sleeping well is a delicate combination of internal and external factors
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This 10 minute evening natural sleep aid is a wonderful way to calm the nervous system for a better nights sleep
It’s official name is Chandra Bedhi. I use this practice all the time as part of my evening wind down ritual.
Your body temperature is fundamentally connected to the overall quality of your sleep.
Jet lag can ruin your holiday if you’re not prepared
When flying across time zones, it affects our ‘Circadian Rhythm’ which is our internal clock. As a result of jet lag your holiday can be ruined.
Our Circadian Rhythm keeps us in rhythm with nature and in particular works with the rise and fall of the sun, or in light and dark.
Did you realise that you may not be able to sleep because you’re not breathing fully?
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.
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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
I stumbled across this article the other day; apparently, prolonged lack of sleep and insomnia can cause the death of brain cells… The “apparent good” news is that scientists think they can probably create a drug to help protect brain cells. Rather than, I hasten to add, help people to sleep better in the first place…..oh well, I guess that is my job!
Is this really the route we’re going down now? Rather than try and work holistically to resolve sleep problems, we’re just going to say, “oh well, we’ll make a drug to fix it.”
I suppose for shift workers, the idea of a drug to protect their brains against the damage caused by that sort of pattern would be a good thing… but for the rest of us why don’t we all just work on getting better sleep instead?
Society in general seems to be heading in this worrying direction whereby we will happily pop a pill to solve a problem, rather than do something constructive to avoid the problem occurring in the first place. We all seem so keen to just find a quick fix, even if it will only solve the problem for there and then and not for tomorrow, next week, next month, next year.
We’ve known for a long time that shift work and working nights was bad for people; the sun sets for a reason, and we are all better off when we aim to stick to natural rhythms of night and day. People who work nights long term confuse their natural circadian clock, potentially causing sleep disorders (surprise!), digestive problems, obesity and heart disease.
There are natural things you can do to help with sleep issues, though. Even if you’re a shift worker and have to be up all night and sleep all day, there are a lot of things you can do to try and restore that balance. Certain yoga postures before bed can help to relax you, and sun salutations when you get up can help to wake you up. If you’ve had a restless sleep, there are things you can do to try and recover, ready for your day. There are also simple things you can do before you go to bed, to try and ensure a restful night. Things like avoiding caffeine and sugar before bed, and switching off the TV (or laptop) a good few hours before bed really do make a difference.
I am a firm believer in exhausting all natural, holistic avenues before reaching for chemicals to resolve a problem. I know what it’s like to be sleep deprived and fed up, but I really believe that you can make simple changes to your lifestyle to resolve an issue.
Love
Anandi
Bad night? So what of the next day? Whatever happens you will be tired in the morning and will need to take steps to get through the day. With less than 4 hours sleep, you will be very, very tired, so follow these recovery tips, they will transform you day:
1. If possible cancel everything that is not necessary (lunch meetings with friends, coffee meetings and whatever you have in the evening).
2. Eye drops are useful as your eyes will feel dry and will probably be bloodshot. Not the whitening type, you want the moisturizing ones.
3. Try to be very conscious of your breath throughout the day. Make a conscious effort to breath deeply all day. If possible go somewhere where you can be quiet at least 4 times during the day for 10 minutes, close your eyes and breath deeply into your stomach and as you breath out just feel like you are letting everything go. The breath is very, very regenerative and will help you get through the day.
4. Positive affirmations are a great energy booster. Instead of thinking about how tired you are, if you notice yourself doing that, stop right there take a deep breath and say to yourself I feel great and smile! Say it like you really do feel great, not one of those false smiles, that will make you feel worse. If you smile, you will automatically without question feel better. It’s impossible to feel miserable and smile at the same time – try it
5. When you get home set your phone alarm for 40 minutes, lay on your bed and do deep breathing for 20 minutes, then bumble bee breath for 21 breaths. After that, just lay on your back and breathe deeply until the alarm goes off.
6. Eat something very light and don’t drink alcohol.
7. Pamper yourself…body scrub, candles, incense and soft music, try to avoid turning on the TV.
8. Don’t be tempted to go to bed too early, go to bed at your normal time.
Love and blessings to you … remember, I have been there so I know how dreadful and debilitating no sleep can be. Hang in there … I promise you will not need to turn to sleeping pills.
Love
Anandi
x
Firstly, when people hear the word chakra, they often dismiss it as being too ‘woowoo’, but listening to Deepak Chopra
We often don’t think that being out in the sun could be a treatment for insomnia, but there are lots of benefits to getting a bit of sun!
I wonder if insomnia is just a modern day problem, or has it always been a human issue. Personally, I think insomnia is an epidemic in this day and age, and if it existed at all in ancient times, in comparison, I imagine it was a very low percentage! People throughout time have worshipped the sun for its power.