Americans annually spend more than $3.5 billion on prescription sleep medications. Though pills may be tempting if you’re one of the 56 percent of insomnia sufferers, Michael Breus, a clinical psychologist and the author of Beauty Sleep, says there are plenty of natural methods to try first:
Essential oils of lavender, chamomile, ylang-ylang, and vanilla help the brain regulate the stress hormone cortisol. In a spray bottle, mix a few drops of essential oil with filtered water. Spray on your pillowcase.
Spend 10 minutes before bedtime massaging pressure points on the inside and outside of your heels. They can “take your consciousness into your body to relax,”
Ayurveda also purports having a warm cup of milk with honey as they have sedative properties to help ease your body into a slumber.
A massage and a spa environment are fantastic to get us to relax, but on a day to day level we can take more ownership over our circadian rhythms by practicing some restorative yoga postures and breathing exercises. These help to bring our awareness within the body to the present moment, helping to detach from the constant mental chatter which leads to anxiety while you toss and turn at night.
Restorative Yoga that Helps You to Feel Relax & Make You Fall Asleep
1. Reclining Pose
The semi inversion helps to draw the blood flow to the brain and heart, bringing soothing effects to the nervous system. The back is completely rested on the floor so no effort needs to be exerted in this pose
2. Childs Pose
The forward fold helps to quiet the mind, bringing out attention inward. The forehead rests on the floor, allowing the vegus nerve to be activated which relaxes the parasympathetic nervous system.
3. Nari Shodhana
Breathing through alternative nostrils helps to balance our energy, usually if we are feeling restless the right nostril dominates as this is linked to yang energy, consciously redirecting the breath to the left side help the body and mind to soften.
We have helped our clients overcome insomnia and restlessness, if you are experiencing symptoms of poor sleep feel free to contact us on info@inspire-yoga.com, sleep is crucial for our bodies, to re-set our immunity, organ functioning as it is a time for repair, it is also a time for the mind to be calm so that when we are awake we feel fresh and receptive.
