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There is a huge amount of fear and uncertainty on a global scale this morning as the New President of America has been announced.   

I was speaking to an American friend earlier who spoke of the "shadow" that was around America at the moment.   I had been thinking about this earlier myself and thinking that sometimes we have to become aware of the shadow in order to shed light there. 

YOGA & WELLBEING for Better Sleep

So many of us have problems with our sleep and in this article I hope to provide you with some useful tips to enjoy a good nights' sleep.

According to the National Centre for sleep disorders, 10-15% of Americans suffer with chronic insomnia and 30-40% suffer with some form of insomnia. Research suggests that behavioural changes and yoga can help with sleep issues. Regular Habits are the key.

Yoga Postures to ease your sleep

In general, I suggest more vigorous yoga during day & gentle yoga in evening.

''Whether your issue is chronic or intermittent insomnia, a program of relaxing asana and easy meditation performed at bedtime can help you slow down mind and body and ease the transition into slumber, according to yoga teacher and sleep scientist Roger Cole.''

Specific Yoga Postures to aid you getting a restful sleep:

Try the Supported Seated Forward Bend.

Sit on several folded blankets or a bolster, facing a chair. Place a blanket or other padding on the chair, and lean forward, resting your head and arms on the seat. Stay there for three to five minutes. If you have time, experiment with other supported forward bends (seated or standing), with your head resting on a chair, block, or pillow. Or try Child’s Pose with your head supported.

Legs-up-the-Wall Pose, using a folded blanket or two to support your pelvis and sacrum; let the tailbone hang off the edge of the blanket. Relax here for 10 to 20 minutes. Enjoy this blissful relaxing posture.

Before lying down to sleep, sit in Easy Pose with your pelvis elevated on one or more folded blankets and your back against a wall, spine long, and shoulders relaxed. Allow your thoughts to come and just watch them float by. Bring your focus to your breath if your mind wanders. Start with five minutes and try sitting for longer periods over time.

Try using an eyepillow or darken your room to help you get to sleep.

It is important to have regular habits each day, e.g. try and practice yoga every day at the same time , enjoy a regular bedtime routine and try & turn off computer at same time each night.

Other useful Techniques to aid your sleep:

CBT- Try Techniques to aid to assimilate bed with sleep

Diet- Eat healthy foods, eliminate caffeine and sugar in evening

Essential oils - These essential oils are known to support you with your sleep issues:

1)Serenity Essential Oil Blend

With a calming and relaxing aroma that soothes the soul, this aroma can be used to lessen feelings of tension, calm emotions, and promote relaxation.

How to Use:

Apply to bottoms of feet at bedtime to help wind down before going to sleep.

Add 2–3 drops into a warm bath with epsom salts to create a peaceful, renewing aroma.

Diffuse to help promote relaxation and decrease stress.

Apply to an aromatherapy necklace to help reduce anxious feelings throughout the day

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.

Topical use: Apply one to two drops to desired area. Dilute with Fractionated Coconut Oil to minimize any skin sensitivity.

2.Lavender Essential Oil

Lavender is often considered a must-have oil to keep on hand at all times due to its versatile uses, including calming and relaxing properties that promote peaceful sleep and ease feelings of tension.

How to Use:

Add a few drops of Lavender to pillows, bedding, or bottoms of feet at bedtime.

Keep a bottle of Lavender on hand to soothe occasional skin irritations.

Freshen your linen closet, mattress, car, or the air by combining Lavender with water in a spray bottle.

Take internally to reduce anxious feelings. (only therapeutic grade essential oils NB)

Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts.  (only therapeutic grade essential oils NB)

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.

Internal use: Dilute one drop in 4 fl. oz. of liquid.

Topical use: Apply one to two drops to desired area. Dilute with Fractionated Coconut Oil to minimize any skin sensitivity.

For more information on Yoga & Wellbeing please feel free to connect with me here:

www.amaraholisticwellbeing.com

www.facebook.com/AmaraYogaGalway

www.twitter.com/amararonah

www.instagram.com/amara1971

I hope that this article has given you some ideas of how you can improve your sleep routine.

Namaste,

Ronah