Workshop: Sleep training for adults
Following my article on how to enjoy caffeine mindfully, I got around to thinking about how important sleep is. The purpose of sleep is not just for rest, but for the absorption of nutrition, processing of waste products, assimilation of experiences and emotions, reduction in stress and inflammation, and promotion of cell rejuvenation and longevity. In a culture where we are so focused on productivity, it is odd how little we prioritise sleep considering all the improvements happening inside us! This is why Ayurveda considers sleep as an essential pillar of health, and recommends that we optimise our sleep for disease recovery as well as preventive health.
Do you sleep well?
Good quality sleep is so much more than the number of hours you clock overnight, or what your sleep app estimates. Here is where you can cultivate the power of intuition and observation to understand your unique sleep experience, and what might be preventing you from gaining a good nights rest. Often, worry and mental unrest disturb our sleep, along with excessive stimulation from screens, caffeine, sugar and alcohol. Changes in sunlight over the course of the day and the year, especially for those of us who live in seasonal locations, can affect our sleep - if we don’t learn to work with nature. As a tribute to the June Solstice, Faaria Baig (faariayoga.com.au) and myself ran a short and sweet workshop on optimising rest and recovery using the principles of Ayurveda and Yoga.
Watch my video to find out how:
Three sleep tips for a better nights rest, and a bedtime routine of Ayurveda and Yoga for deeper rest and relaxation.
Here are my five take home tips on sleeping soundly and waking up feeling relaxed, refreshed and recharged:
Make bedtime a regular, routine part of your day. Allow yourself time to unwind with some simple practices such as a foot massage, Yoga Nidra, meditation and journaling. Avoid intense conversations, podcasts and other content.
Cultivate a natural relationship with light, favouring natural sunlight during the day and minimising artificial light from electric lights, phones, television and computers in the evening. Try dimmers or ambient lighting rather than bright, direct light in the living room and bedroom, and choose a time in the evening to switch off your devices (such as half an hour before bedtime).
Caffeine is a strong stimulant to the mind and body. Enjoy it as far away from bedtime as possible; ideally before noon. Temper it’s effects with some suggestions from my previous blog post.
Alcohol has a similar effect on sleep, often causing lighter and more disruptive sleep, although many people use it as a short term measure to fall asleep. Consider non-alcoholic alternatives such as herbal teas; taxing the liver at night can cause long term health issues, and using alcohol to remedy sleep can lead to dependence.
Get help with your sleep issues, and prioritise natural and holistic methods rather than short term solutions. Synthetic hormones such as melatonin and sleeping tablets might be helpful in the short term, but can have significant side effects and do not resolve the root cause of your sleep issue.
