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.
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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?
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.
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More Information – Art of Restorate Sleep
Find out more about my Sleepology Methodology here