2.
You’re an Anxious Sleeper!
More often than not, you can be found awake well after your 'bedtime'. You've got the best intentions to go to bed and early and have a good nights sleep but once you get into bed your mind starts whirring and you struggle to switch off. When the tiredness finally takes over you get some sleep but when the new day hits, you tend to crash. You got some sleep, most likely not enough, and you’re back at it. This means you probably aren’t getting that deep, healing sleep that lets your body recover from all you put it through.There could be a number of factors contributing to you not being able to get to sleep but the most likely is that you're struggling with stress, or drinking a lot of caffeine. You may be more stressed than you realise. In modern life you're likely encountering dozens of "micro-stresses" a day. These micro-stresses as the name implies, are small - often invisible to us, for example a late night email can lead to feelings of guilt, failure or resentment. But microstresses build up on top of each other, activating your sympathetic nervous system - aka "fight or flight" mode, so you are in a constant state of alert. "The worst thing in the world is to try to sleep and not to." – F. Scott Fitzgerald3 Tips for Better Sleep1. Keep it consistent.You might say, “But staying up until midnight every night is consistent!” You’re right. But if you’re only getting ~6 hours of sleep consistently, you don’t get enough deep, restful, healing sleep. Your body doesn’t have time to repair itself.Start by trying to sleep an hour earlier until you can do so comfortably, and dial it back earlier and earlier as it gets easier. Set a “bedtime” alarm and your wake-up alarm to make it easier to remember... Top tip: make 'bedtime' earlier than you think - you won't necessarily fall asleep straight away, but giving yourself a longer window provides a nice long opportunity for sleep.2. Upgrade your sleeping space.Your sleep space could be part of your sleep problems.
Light, either from outside or from electronic devices like your phone or TV, can trick your body into thinking that it's day time. Sleeping in a dark room stimulates the production of melatonin, the sleep hormone.
Invest in some blackout curtains and try to avoid using screens or overhead lights in your bedroom 1 hour before bedtime.
Top tip: try to keep your bedroom cooler - this can help reduce your core body temperature which can also help you sleep.
3. Develop a "wind-down" routineThe majority of sleep issues are caused by stress in the body and the mind. Investing some time to 'wind-down' before bed can help you move yourself out of stress mode so you feel calmer, fall asleep quicker and sleep more soundly through the night.
Yoga can be a great tool to help you manage your stress levels. There are many simple practices that you can do to trigger your body's natural relaxation response - your natural antidote to stress - and promote sound sleep.
Your yoga teacher can help you to learn different postures, breathing and relaxation techniques to help you relieve stress.
"Yoga's impact on sleep is multifaceted, addressing sleep-related disorders, stress reduction, and improving overall sleep quality through its holistic approach." – The Journal of Sleep Medicine and Disorders
Hey there! I’m Hannah Fraser, a yoga teacher and founder of Worker Bee Yoga - helping busy people who aren't your typical "yoga type" to develop a yoga practice to reduce stress, build strength and flexibility.
I can help you learn how to use yoga to improve your sleep quality - so you can wake up feeling recharged and ready for the day ahead!
Over the past few months I’ve delved into the science behind yoga and sleep - to discover what’s going on behind the scenes when you’re struggling to sleep and the science behind ancient yogic practices that can be used to overcome sleep problems.
I’ve taken the best of what I’ve learnt, and packaged it into a short “Yoga For Sleep” course that I’ll be delivering live online this October... If you're interested in using yoga to improve your sleep click here to get on the 'yoga for sleep' waitlist - you'll be the first to know about my upcoming yoga for sleep training and you'll also get an exclusive bonus.
Looking for some quick wins to improve your sleep quality?1. Checkout my YouTube channel. I'm sharing short simple to follow yoga practices to help you improve your sleep. Be sure to hit "subscribe" to be notified when new videos are released!
2. Hang out with me on Instagram. I'm talking about how we can combine sleep science with yoga, and I’m giving you actionable insights and tips to improve your sleep.
3. Hop on a free 15-minute call with me! We can talk about what's happening with your sleep and I’ll provide you with at least one or two ways to instantly improve your sleep! Drop me an email at hannah@workerbeeyoga.co.uk to book your slot.
And be sure to check your inbox because I’ll be sending you some free yoga for sleep resources to help you start getting the beauty sleep you deserve!