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.
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.