Are you subject to insomnia, or simply have difficulties to fall asleep? I compiled a few tips below to assist you setting the right conditions for you.
My first suggestion is to create a routine so you are enjoying your dinner earlier in the evening.
If it is doable, plan your day in such a way that you allow enough time to digest before lying down. I personally have a slow digestion and I need to eat may last meal at least 4 hours before heading to bed to hope for a restful night. Not everyone is the same and knowing your own body is important. The choice of meal will also play a role in the quality of your sleep. You may not want to eat something too rich as you will be lying down with minimal movements for the next 7 to 8 hours.
Aim at stopping screen time (yes phone included…) at least one hour before going to bed.
This will help your mind relax and slow down. We are exposed to so many stimuli from the time we open our eyes to the moment we close them. It is important to give ourselves a break, free from sensory stimulation.
Instead, you could try to start your evening self-care routine, read a book, or take a hot shower or bath. If you opt for a bath, you could experiment by adding a few drops of lavender essential oil or even my perfume blend Savon d’Enfance, which combines lavender, geranium and patchouli essential oils, all contributing to relaxing your senses and mind. Alternatively or even in complement, you could sprinkle a tablespoon of Epsom salts if you feel physically tired as the magnesium will soothe sore muscles as you soak.
Practicing yoga therapy to calm your constitution.
Using therapy balls to roll in the areas of tension, or a gentle yoga therapy practice would be helpful to indicate your physical, physiological and psychological systems that it is time to wind down.
You could top this up with simple balancing Pranayama (breathing exercises). Controlling your breath requires focus and hence calms the mind. By lengthening your exhale you are signaling to your brain to activate your parasympathetic nervous system, which commands the rest, relax and digest response, therefore enhancing peace.
A few minutes of silent mindfulness, gratitude or meditation would also make a great difference in the quality of your sleep.
Reach out if you want to work together.
Yoga therapy is ideal to address this type of issue. I would love to help you get back to your best self and work with you to address the immediate symptoms and dig into the root cause of the issue to stop any recurrences.