One of the basics of sleep hygiene is to sleep in a darkened room. Kind of a no-brainer.
However, what is a common reason people wake up in the night? If you’re like me, it’s often to go to the bathroom. Where are the brightest lights in your whole house? Likely the bathroom. Imagine the signal these bright lights are sending to your sleep systems?
Maybe you wake up for some other reason and next thing you know, you’re scrolling on your phone. Many are aware there’s a way to switch it from Light to Dark mode so perhaps the light won’t interfere with you getting back to sleep – too much.
Yet, what is the content you’re reading? Is it news? Social media? Is it something that might alert or arouse your nervous system or thoughts… late at night? Both, seem to have a way to wind things up for many.
These are a few of the things we will be exploring in Rest & Restore: Strategies for Sleep that begins Feb 16th. Each Tuesday night we’ll dig into some of the research around sleep. Then, explore some practices to help calm your sleep systems or change some unsupportive sleep patterns. Add in some quiet time and finally an opportunity to ask questions, connect with others should that be of interest you.
Though the sessions will be on Zoom, if you’re not a Zoom user or are experiencing Zoom fatigue, everything will be available for you to view on your own schedule, at your own convenience on the Teach:able platform.
Did you know “chronic insomnia is highly prevalent and affects approximately 30% of the general population?” 1
Or, that “approximately 40% of adults with insomnia also have a diagnosable psychiatric disorder – most notably depression?” 2
That “sleep complaints are present in 67-88% of chronic pain disorders?” 3
I was aware of the third statistic, that sleep can be a contributing factor for people living with chronic pain. But why my interest in sleep, generally? I had (mostly) been a good sleeper yet started to experience disruptions to my sleep patterns over the past few years. Along came menopause and similar to many others I found myself in a cycle of wakefulness around 2, 3, 4 in the morning and went looking for solutions.
Last fall, however, something else happened. On a Facebook page I belong to, the subject of sleep was brought up. Well, the lack thereof.
I was curious if it was only menopausal women who were struggling with sleep, so I created a random poll. Within an hour or so, there were hundreds of responses.
74 comments about issues with sleep.
224 neither menopausal or perimenopausal
34 ‘other reasons’
Clearly a problem for many but I was surprised to learn that it wasn’t only my age group challenged by this issue. The poll wasn’t scientific and could just reflect the ages of people in the Facebook group. Yet, wow!
Of course people will at times need specific diagnosis, treatment and care from healthcare professionals. Yet, digging into some of the research and after some of the behavioral or environmental factors are addressed with general sleep hygiene information, a lot of what affects sleep has to do with stress and the nervous system (and other systems… circadian, homeostasis, etc.). Which you can learn to influence and modulate.
Would you be interested in exploring this thing called sleep? Safely, gently, with compassion and care you’ll get to experience and learn what might be helpful for you. In your own home, cozy in your pajamas … having some time and space to do so.
A 4-week workshop Rest & Restore: Strategies for Sleep starts Feb 16th!
What are the many factors or contributors that affect sleep? What does the research tell us? What can you do during the day, that will affect your sleep at night? What can you do when waking up from sleep? How might you find some rest in the day, if your sleep wasn’t that great?
If you’d like to join in, registration is now open.
I’ve tried to make it affordable at just $20 each week. If finances are really tight, reach out to me at email@example.com. If finances are plentiful, please reach out as well and look to sponsor someone else.
I’d love for you to join in. Experience and learn what might can be helpful, for you.
1. Roth T. Insomnia: definition, prevalence, etiology, and consequences. J Clin Sleep Med. 2007;3(5 Suppl):S7-S10.
2. Roth T. Insomnia: definition, prevalence, etiology, and consequences. J Clin Sleep Med. 2007;3(5 Suppl):S7-S10.
3. Finan PH, Goodin BR, Smith MT. The association of sleep and pain: an update and a path forward. J Pain. 2013;14(12):1539-1552. doi:10.1016/j.jpain.2013.08.007
It was probably my first year as a yoga teacher, 10 years ago now, when I had a student in my class I so clearly recall would get up and leave as soon as it was time for Savasana. I’ve been trying to remember what I offered her in terms of advice but it escapes me now. Likely, I didn’t have much to offer. Yet I did empathize and understand why she left, unable to stay in this ‘corpse pose’ as it’s often called.
Ask the same of people when they are told to “just” sit still and meditate. Particularly if they’re experiencing anxiety, or high levels of stress and notice what happens.
Or telling a young child having a full-blown meltdown to “just” calm down.
The last thing anyone can do in these moments is calm down. There are likely to be many reasons for the state in which people find themselves and can’t calm themselves, but the ‘state’ is the important piece.
If someone is in a state of arousal, a natural nervous system response, telling them to do the opposite may not be helpful. It might add to the stress or leave them feeling ashamed about not being able to control their emotions or behavior. All this movement, powerful breathwork (sobbing), yelling, screaming, stomping of feet, tossing and turning the body in an attempt to express feelings and emotions going on inside (insert here: toddler meltdown).
There are some ways, practices or movements that enable calming down or a relaxation response. But it might be something just the opposite that’s needed to even begin this shift. Maybe what was needed, in this particular situation, is a mobilized response. We need both… to survive and engage in the wide variety of experience life is going to throw our way.
Recognizing the state is the first piece. Having some tools and options to choose from that might be helpful to you in the moment, could be a good thing to practice.
Today, I would have a few suggestions should this person turn up in my yoga class and find it a struggle being in corpse pose.
I’m kicking off a workshop in February all about SLEEP. Deep rest. How one might get to a place of settling in… for the night. Or for Savasana. Or if you’re having a hard time with routine, uncertainty, stress in these days you might find it helpful as well. I’d love for you to join in so stay tuned here, or you can sign up at yogatoolsforlife.com.
If you’re feeling stressed or wound up at the end of your day it might be helpful to notice, perhaps try to shift it, BEFORE trying to head off to sleep.
Let me preface this by saying you may not be ready for slow, restful or focusing-in practices. It may be that you feel the need to move in ways that burn off energy. Maybe rocking or swaying from side-to-side, bouncing a little, shaking things out. Perhaps some dancing in the dark… might be what’s needed in the moment.
However, if you’d like to try some ways to calm the nervous system you might practice one of these restful poses. Or maybe do them after the movement mentioned above. Something like legs up the wall, providing support and perhaps release for the back muscles, or tension elsewhere in the body. Or maybe the beginnings of turning inward, so a forward fold on a chair, or over a bolster.
This doesn’t have to take a long time. You may want to stay in one of these poses for 5 to 10 minutes. See what happens.
Notice the length and the quality of your breath. Notice if it shifts at all, while in the pose.
Notice your thoughts. Feelings.
Maybe it’s helpful for you to listen to calming music, be in a place with lowered, soft lighting.
Taking a few minutes may help to make the transition into sleep a little more easeful. Try it. I’d love to know if anything changes at all for you.
I remember the first restorative yoga I attended. Taught by the lovely Olivia Kulla, back in my Doha days. I thought I would feel all so sleepy, y’know? After the supportive poses, soft music, candle light. Basically having so much support, someone to “tuck me in” so to say. Allow me to fully rest.
What I didn’t realize is that afterwards I didn’t feel sleepy at all. During, yes. But after I felt energized. Rested. Ready to move forward with whatever I needed to do. It was a fascinating experience.
It was a good lesson in doing less. How less might be more.
Though I no longer practice strength or power styles of yoga like Ashtanga or even a flow-style of yoga I do like to get my sweat on. Take me on a good hike. Some downhill skiing and I’ll be right with you. I’m not against high-powered, cardio building stuff.
Yet, there is something about resting.
Not sleeping. Not watching TV. Not scrolling on the phone. But shutting out what can be overwhelming sensory information that bombards us from every angle these days.
Why not slip into some rest, mid-day? All the suggestions below take only minutes. Like 5 minutes or less. (Though of course if you have more time, you could do them for longer.)
Stand up and sway from side to side, gazing out the window. Maybe you bounce a little, shake out the arms, legs, fingers, feet.
Close your eyes. Massage around your eyes, temples. Maybe into your neck and jaw. The back of your neck.
Nadi shodhana or equal nostril breathing. I’ve had clients say how energized they feel after this. However, it might also be used to help fall asleep, so notice how it shifts your energy.
My favorite is laying down on the floor. Perhaps a blanket folded, to support the head. Maybe a pillow under my knees which often feels good for the low back. And just rest. I always suggest laying on the floor, rather than a bed, or sofa. If you can notice it, find the support of your body’s structure (bones) on a hard surface. This might allow for the muscles to release any ‘holding’ or tension… and to relax.
Why not do one of these for 5 minutes a day, either before or after lunch (one might feel better for you) and notice what you notice. What feels right and do-able for you?
Restorative yoga. It seems these days it’s often combined with yin, or slow or gentle yoga, or perhaps confused with these. Yet in the trainings I’ve done in the style it’s not about stretching. It’s not about holding. Rather, all about support.
As you can see from the suggestions, it doesn’t have to be restorative yoga but perhaps making some time and space to do something else, take a break, might be useful. What does providing some mid-day support or rest feel like, to you? Let me know how it goes.
Mid-day. I wonder what this time of day feels like for you.
So often, due to work and other commitments people skip lunch, eat on the go. I’m sure you’ve heard it before, that it’s probably the best time to eat your most substantial meal of the day. Perhaps as that is when the ability to digest our food is at its highest.
I haven’t quite figured this out yet, eating more for lunch and less for the evening meal. Our family always gathers for dinner, early evening, so it tends to be the largest meal of the day. More effort put into it. More time spent. It’s also just a long-worn pattern I’ve held all my life.
I also used to think sitting down and eating a proper lunch was rather a waste of time. There were many times, years in fact, when I didn’t feel like I had the time and space to do so. Or at least I didn’t prioritize it to be that way. Using time meant for nourishment and rest and instead running errands, working harder, filling the time with even MORE TO DO.
Yet, even just stopping and giving some space and time to eat lunch, might be useful. At least in these days, I have found it to be so.
Do you feel like you have time to stop and eat lunch? Do you make it a priority? Do you have a big meal? What are your go-to’s? I’d love to hear your ideas or suggestions.
Next, we’ll explore some simple ways you might also grab some rest, along with nourishment, mid-day. It doesn’t have to take long either. But it might make all the difference. I hope you’ll join me.
Maybe like me, you feel like the last little while has been really hard. This coming back to further restrictions, schools opening up again, the looming winter ahead (where I live) and just the overall increased stress and uncertainty about a whole lot of things, that are likely different for each of us.
I haven’t had much energy for anything other than basic day-to-day stuff and getting outside, which is now a ‘must do’ in my day. Not much else in terms of creating content, writing, connecting with many people outside my teeny tiny circle.
Perhaps this morning it is the cold air, light snow falling and heavy winds that blew in last night that are providing a push to get moving again. Rather than feeling quiet and contained, I feel a little more prepared to reach out, like these trees. Partially uncovered and extending.
Back in the spring I ran my first online program called Just Right, For You. Part of it was bringing awareness to the many things we do in a day. What nourishes us. What depletes us. What might be needed at any given time, on any particular day and responding to that in some way. Looking at the patterns and habits we have formed over a lifetime and noticing if they serve us well, or maybe changing them up a little might be useful.
What I’d like to do this month, each day, is offer some of the tools and practices explored in the program to consider. Try them out. See if they ring true for you, or not. Definitely not to do ‘all the things’ but rather just a few. Start small. Go slow.
What feels right for me, might not at all feel what’s Just Right, For You.
Which is often why providing someone ‘a simple fix‘ for overall wellbeing, pain, sleep issues, maybe just navigating this wild, world of ours doesn’t seem to work. I have found in working with people, and for myself personally, that what might be right and true is very individual. Personal. My life is probably nothing like your life. What’s that new covid-related saying? “We are in the same storm, but not in the same boat.”
So, follow along if you’re interested. I’ll be posting on Instagram, Facebook and Twitter using the hashtag #JRFU, #JustRightForYou, #dailypractice, #startsmall, #goslow. My hope is these practices will be of benefit to you in some way and that we can remain connected. We’ll begin tomorrow.
Depending on where you are in the world and your environment, you may notice some changes taking place. A change of season. It is quite obvious where I live as the foliage, the trees and the grasses are all preparing for winter. Transitioning to a new phase. Not only the beauty you can see here but the seasons also provide a steady rhythm to life. Continuity.
When menopause struck and I was suddenly experiencing disrupted sleeps, yet another transition. A new season. I couldn’t help but recall another stage of life gone by, the early days of parenthood. Those feelings of being absolutely depleted, exhausted. I can only surmise my dreary eyes gazing upon those loving baby faces helped get me through it.
I distinctly remember every time we got in the car to go somewhere, babies safely tucked into their car seats, I immediately fell asleep. Why was that?
I was exhausted.
I knew our babies were safe. I had some time and space when I no longer had to be vigilant, listening and watching over them.
The subtle swaying motion along with the soft hum of the car as my husband drove provided some cues, a stimulus that helped me drift off to slumber.
What were some of the things you did to help get your babies to sleep? I can recall softly stroking their head, their face, “tickling” as we called it. Soothing, rhythmic music playing in the background. There were at times suggestions made to put them on top of the dryer or something similar (maybe for the same hum, swaying that the car provided me). Wrapping them tightly in my arms. Bouncing, swaying, rocking.
We used another strategy when our twins were babies. During the day, we kept them downstairs in the living room, using one of those portable beds so they could get used to sleeping amidst the goings on of our daily life. But at night we took them up to their cribs, to a quiet, darkened room. A different signal that it was now night-time, different than their brief naps during the day.
We can use strategies, we can develop habits and routines to help create conditions for sleep. These are some of the things often discussed in terms of general sleep hygiene. Learning more about our circadian system or rhythm can also be helpful.
What what else might be useful if we’re having trouble with sleep?
Well, there is evidence to show how stress can affect our physiology and our sleep. And, I can imagine many are feeling the effects of stress these days. This hyperarousal, or perhaps it is more like hypo-arousal these days.
How does stress show up in the body? What happens? What are the changes that take place? Can we change or influence our nervous system’s response to stress?
Navigating transitional moments of life is a challenge. Often, there is a letting go required and a stepping into the unknown. Uncertainty. There may be feelings of loss, grief, sadness. Maybe there is anger or resentment or … well there are likely to be many feelings. Including love, beauty and joy. Maybe freedom. All showing up, moving, shifting like a roller coaster ride. Felt and experienced in the body.
Perhaps exploring this a little, what we notice, the sensations that rise and fall throughout the day (and night) might be useful. Making sense of it. Accepting these moments with some kindness and compassion, moving through them with awareness, finding some ground when we need it most. A way to settle into slumber when night falls.
I’m planning to offer an online program where we can explore this both through some gentle movement practices, journaling or other written work, information, breath and awareness practices. If this is of interest to you please let me know, send me a message, comment below, sign up to the site or email me at firstname.lastname@example.org. There’s no commitment from you required, I’m only gauging if there is interest at this point.
The opportunity to be seen, heard, acknowledged. Understood.
Having some agency, a sense of control over what is happening in your life.
The ability to move around in the world. To get up and down, tend to daily tasks at hand.
Do what brings you joy, pleasure.
To experience community.
I can imagine that many of these bring up some kind of sensation in your body as you read through the list. So many we take for granted.
I have a sense you may be missing a few, maybe a lot of these. Feeling loss or grief.
I know I am.
It’s not gone unnoticed by me that many of these are already experienced by the people I see, those I help to support through my work. It is not uncommon for people who have lived with chronic pain, often for years, to feel this sense of isolation, the loss of freedoms, work, connection with others. Well, there is a lot.
This came up up front and center when the hardest hit in our communities were those living in senior or extended care centers. They were already living in such a manner. Already in it.
Many others living with health concerns, disability, low socioeconomic status, new immigrants to our country have this as a part of their ‘normal life’. Not COVID life.
I don’t have the answers but my hope is that we bring some awareness to these issues, some path forward for the long term. Not just now.
Everyone waiting for things to get back to normal. Talk today of vaccines and yes, one can hardly wait. There is so much on hold at the moment. Much fear, uncertainty. I can feel that. Sense that.
But might we also learn from and change in some way, what is often normal for many.
Think back to when this first began and the heightened state of everyone around you. I can surely remember what it felt like walking through the grocery store as everyone was scrambling for Lysol wipes and toilet tissuse. Nervous systems all on high alert, seeking some sense of security and groundedness.
Perhaps we can begin to imagine what that feels like for so many when these big life events or ‘transitions’ happen. Injury, illness, aging, loss, grief. Can we learn ways to help with that, to sit with that, bring some care and ease to the person in need.
We’re all going to be there at some point.
Something will happen. If not before, we will grow old. We will struggle. Lose independence. Freedom. Ability to do things.
Might we provide for, care for, those who are already ‘in it’.
Do you know that you can experience a HUGE amount of pain, yet have no damage or injury in your body?
Have you ever heard of phantom limb pain? It’s when someone experiences pain, yet they don’t even have the body part? Think of someone who’s maybe had their arm amputated but still feels pain there. How can that be?
Or maybe you’re someone who has been diagnosed with fibromyalgia. No obvious damage or injury can be found yet absolutely, you feel pain.
Do you know the reverse is also true? You can have NO pain and yet have ‘damage or injury’ in your body?
Have you ever found a bruise on your body yet had no idea how it got there? Or maybe you broke a bone playing one of your favorite sports but didn’t really feel pain, until you got to the hospital? There was obviously tissue damage, yet no pain. At least at first, perhaps.
Maybe you’re someone who has disk degeneration, yet no pain. According to this study (brinjikji et al 2014) if you’re 60 years old, 88% of people whose back has been imaged will show disk degeneration, yet experience NO pain. If you’re up to 70 years of age, it’s up to 95% who have what looks like damage or injury and yet has NO pain.
When you have a headache, think of a really, really painful headache, … do you think you have something broken or damaged in your head? Likely not.
So why do we think that way about other parts of our body?
Pain is weird, for sure. And complex. And our understanding of it does not always match with what’s going on. Often, we are confused by it, don’t know what to do about it and just live with it.
Don’t get me wrong. You NEED pain. Otherwise you would likely not survive. You need a mechanism to tell you something is up and you need to attend to it.
It’s the persistent chronic pain that seems to be the trouble. In Canada and most places around the world, 1 in 5 people live with it. If it were an easy fix, we would have done so by now. Two areas that the evidence tells us seem to be most helpful are: understanding pain and movement. We’ll cover both.
Well, there is more to it but if you’re curious to know how you might change, how you can influence your own experience of pain, I’d love you to join a new 6-week online program starting July 22, 2020.
Advantages of this being online?
anyone can take it in the privacy of their own home,
at their own pace
all the content is yours to keep forever, and
I’ve made it affordable and accessible so anyone can enroll. $25 week, for 6 weeks (both a payment plan and options are available).
If you or someone you know might benefit, click the link below for all the details.