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.
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?
Learn how to breathe more deeply and it will change your life. This is because the breath is intimately connected to the nervous system.
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.
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.
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.
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.
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.
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.
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.
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.
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
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
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
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.”
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