By Denise Everheart I Posted on : February 18, 2021
Can’t sleep? Difficulty staying asleep? Or maybe waking up tired? Try these 26 sleep solutions to help you rest well and face the day, A to Zzz!
Good sleep is as important as good food, both dictate the quality of our life each day. But why does it sometimes seem easier to make healthier food choices and feel better than it does to somehow affect whether or not we get a good night’s sleep?
When we don’t get enough restful sleep, we feel it big time! And when we somehow manage to get a good night’s sleep it can feel like we are living in our own personal utopian Shangri-La!
What we do during the day and right before bed plays a big part in our ability to sleep soundly. Here are some breathwork sleep solutions, things to eat or not eat, and a few surprising solutions to help you get a good night’s sleep!!
Sleep solutions A to Zzz
A) Alternate nostril breathing (ANB) is a popular deep breathing technique often used right before meditation. ANB can also be used before bed and if you wake up in the middle of the night as it is naturally calming.
B) Brahmari pranayama is very effective in calming your mind down quickly which makes it an effective breathing exercise before sleep. Read here all about Brahmari, video included!
C) Caffeine-free hours. Who doesn’t love to start their day with a zing?! But if you drink anything containing caffeine past a certain point in the afternoon you run the risk of zinging right past your preferred bedtime. Experiment by stopping your caffeine consumption earlier and earlier until you notice an improvement in your ability to fall asleep.
D) Dinacharya is a daily routine based on Ayurvedic principles designed to maintain and connect us to our circadian rhythms, or internal clocks. Read Ayurveda Dinacharya: Use the Circadian Rhythm of Your Body for Optimal Wellness. Following a Dinacharya routine can also lead to weight loss- bonus benefit!
E) Earthing. Earthing (also known as grounding) refers to contact with the Earth's surface electrons by walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems, some of them patented, that transfer the energy from the ground into the body. Ground therapy sleep mats can contribute to your sleep quality.
F) Fetal position a.k.a sleeping on your side, especially on your left side, is the most conducive for deeper rest. For a more mystical approach to your sleep position read: How the Right Sleeping Direction Can Give You a Better Night’s Sleep.
G) Guided meditations are commonly available online and in meditation apps like the Art of Living Journey app. If you are experiencing occasional insomnia a guided meditation might just be your ticket to dreamland! You can also read this article: Meditation for Sleep; Learn How You Can Improve Your Sleep.
H) Herbal tea or warm milk is the perfect way to signal the mind and body that it’s almost bedtime! Try some chamomile tea (decaf), a sleepytime blend, golden milk, or ashwagandha milk.
I) Ignore your to-do-list for 2-3 hours before bed so you can unwind and gradually shift out of activity mode and into resting mode.
J) Journaling has long been known for its ability to clear your head. A gratitude journal is especially useful in shifting the mind from worries that can keep us up at night to recognizing the blessings in our lives.
K) Kindness. What does kindness have to do with being able to fall asleep? If you are weighed down with worries about what is going to happen to you, then turning your attention to others through random acts of kindness can shift you into a lighter space. When we feel light and happy, sleep can come more naturally.
L) Lullaby. A lullaby is really just a song or relaxing piece of music typically played at bedtime. Ambient background music is a grown-up version of lullabies. Experiment with relaxing instrumental music from around the world until like Goldilocks you find the just-right fit!
M) Massage. Don’t have access to a massage therapist? Try Abhyanga, an ancient Ayurvedic massage technique you do yourself!
N) Nature time soothes the soul! Whether you spend time in a garden or forest, or on a beach...find your piece of nature and sleep like a baby!
O) Obey your own rules. Whatever parameters you give yourself on when to go to bed and any solutions here you want to implement, commit to following those self-imposed rules for at least a month. Then you can evaluate and adjust as needed.
P) Put your phone away. Ok, this one is a bit of a challenge for many! But if you are struggling to fall asleep you might be simply overstimulated by your phone screen.
Q) Quit smoking and recreational drug use. A healthier you, one that isn’t clouded by substances can sleep easier. Challenge yourself to quit and see the difference for yourself!
R) Reverse your day. As you lie in bed, reflect on all that has happened throughout your day, but do it in reverse. Touching on these memory points, from the most recent to the very beginning of your day, is a lovely way to unwind and release the day, and drift into sleep.
S) SKY Breath Meditation is an evidence-based, breath-based meditation practice that has been shown to significantly enhance deep sleep. SKY also greatly reduces clinical and non-clinical anxiety and depression while reducing stress hormones by 56% and leads to healthier blood pressure! It’s no wonder that participants find they can breathe their way to a better quality of sleep.
T) Tryptophan foods have long had a reputation for aiding sleep. Milk, oats, nuts, and tart cherry juice are all rich in tryptophan. Try incorporating one of these at dinner or for the lactose-intolerant, a cup of warm oat milk with a pinch of cinnamon just before bed.
U) Ujjayi breathing gives you victory over your own mind greatly slowing down the speed of thoughts. Just 10 slow, longer ujjayi breaths done while in bed can ease you right into sleep. You can check out this article and video to learn ujjayi breath. Or attend a SKY Breath Meditation workshop where you will learn to not only master ujjayi but also learn an advanced breathing technique using ujjayi breath, called 3-stage breathing.
V) Ventilation. A stuffy room isn’t conducive to restful sleep. Especially if you find yourself tossing and turning, crack open a window for fresh air and more prana (subtle life energy). If it is too cold to keep your window open all night, just open it for a few minutes before going to bed.
W) Workout. Whether you exercise vigorously earlier in your day or do some yoga stretches before bed, physical exercise is a great way to expend energy that could be keeping you awake. Here’s how to fall asleep fast with yoga.
X) X out, as in cancel, those things that stress you out. Obviously, we all have commitments we cannot walk away from. But when we can take a step back and take a break from stressful situations it can make a huge difference in our ability to fall asleep.
Y) Yoga Nidra is known as yogic sleep and most often used after a yoga workout or as a power nap midday for excessive daytime sleepiness. But Yoga Nidra can also be used as a tool for sleep!
Z) Zzz’s. There is nothing left to do now but get a good night’s sleep full of Zzz’s!!
Note: If you suspect you may have sleep apnea, obstructive sleep apnea, suffer from chronic insomnia, or another sleep disorder please seek medical advice.
Want to learn more about SKY Breath Meditation and you too can have your own breathing practice? Lucky you! All you have to do is attend a free breath and meditation session online called Beyond Breath! Any questions you might have can be answered and you will enjoy learning an energizing breathing technique and do a relaxing guided meditation led by a live instructor.
Sweet dreams!
Denise Everheart is a freelance writer, breath meditation coach, party planner, and recipe designer. Follow her @everheartstudio4meditation and @celeplateyourlife on Instagram.
