Better Sleep For Better Health & Happiness

On retreat, we talk a lot about movement, breath, and mindfulness. But did you know there’s another practice that not only supports all three, but is the secret ingredient to boosting our mood and improving our overall wellbeing? This ingredient is sleep. Consider it as a kind of overnight yoga that supports your brain and nervous system. Basically, when sleep improves, our mood elevates, our concentration sharpens, and our body reintegrates and recovers more deeply from all the physical and mental exertion during the day.

A recommended 7 hours of quality sleep is the goal for healthy adults, but in truth many of us need a little more. That being said, constantly falling short of the goal can really affect our state of being both mentally and physically, leaving us tired, cranky, but also feeling achy and less productive. We’ve all felt the effects of a poor night’s sleep, and compounded over time it can feel draining physically and emotionally, and have adverse effects on our relationships, as well as our general sense of wellbeing.

Quality counts too! Good restful sleep is preferable to a longer disrupted sleep too, so giving your environment and sleep preparation some consideration can be a worthwhile investment. And no need to worry, if you’re not sure how… We’ve got some amazing tips for you right here.

Let The Sunshine In:

Funnily enough, a simple tip starts in the morning. Taking an opportunity to get some morning sunlight helps to set our body clock. A short moment outside in the morning light allows our body to set its internal clock to feel awake and ready, and then sleepy at night. And you’ll notice I said daylight, rather than sunshine. I’m aware that often the weather does not provide sunshine, so embrace whatever daylight you have, and if you feel you could use a little more, then consider looking at options of special lamps that emit light waves that replicate daylight. There are even options of alarm clocks that can be set to awaken us with the gentle light of the rising sun.

Move and Breathe:

Exercise is another way to support a deeper sleep. Our body is better equipped to relax and recharge after movement. A gentle stretch or relaxation practice in the evening, can also provide a really useful step to calm and relax our body and mind, and subconsciously tell ourselves that it’s time to wind down.

Anyone who has been on retreat with us will know that we’re going to include breath work here too. A deep breathing practice (pranayama) can help to connect us to our Vagus nerve, which basically means our ‘rest and digest’ nervous system. 

Breath work can also help us find calm and reduce any anxieties that might be keeping us from slowing down the rapid thoughts in our brains. 

A great practice for this could be Square Breathing Guided Square Breath , or simply just  follow this full body Guided Relaxation

You’ll be amazed at how well these simple mindfulness and breathing practices work.

Follow An Evening Routine:

As evening approaches, we can begin to tell our body (and mind) that bedtime is near. Reduce stimulation by hitting the dimmer switch, and find some healthy space away from our phones and screens. The blue light from these devices acts as a stimulant for our brains and disrupts sleep. If you have to be on devices, then consider investing in a pair of blue light filtering glasses. Consistency is a powerful tool too. Maintaining patterns and routines is a great way to support ourselves towards better sleep. There are even modes to set on our phones and computers that will remind us that it’s time to unwind.

Set Up The Space:

I’m a light sleeper, so if you’re like me, creating a sleep ready environment can make a big difference in promoting more nourishing, deeper sleep, as well as helping us drift off with more ease. A cave-like vibe sounds primal, but it really works. Set a temperature (if you can) of around 19°C (that’s 67°F for any US sleepers). Eliminating any sneaky light sources will also help. Slip on a comfortable eyemask, or hang some blackout curtains to make the room feel safe, secure and dark. This will send a signal to our brain to say “hey! The day is over, it’s time for you to relax, unwind and settle in for a snooze”.

Super Power Nappuccino:

And if you didn’t manage a good night’s sleep, please do not despair! Power naps are amazing too. In fact many elite athletes are discovering the power of  napping to restore and recharge and help the body reach optimum performance levels. Usain Bolt and LeBron James are two sporting power nappers, whilst Beyoncé and Jennifer Lopez are known to use naps to help them through their grueling tour schedules. My absolute favourite tip for napping is the “nappuccino”. Simply drink a cup of coffee directly before you nap. 20 to 30 minutes later the caffeine kicks in, and bingo! We wake up feeling wonderfully refreshed and alert.

Sleep Is Self-care:

Sleep doesn’t have to be a luxury. It can be a wonderful form of self-care. The secret is to build a practice and approach it like any other skill we learn. Give ourselves grace and time and build consistent routines in crafted environments.

So let’s give ourselves permission to sleep and rest well tonight and take steps towards an overall better wellbeing. I know our mind, body and spirit will thank us.