Holistic Sleep Health
Sleep is the cornerstone of health, and yet so many people struggle to get the required 7-9 hours of quality sleep. I used to be one of those people who would wake up in the middle of the night, mind racing with my to-do list for the week and unable to fall back asleep. Then I discovered a holistic bedtime practice that changed everything.
Life today is extremely fast-paced and we’re constantly inundated with information. Our brains work in over-drive to process all of the things swirling around in our heads after we’ve squeezed a gazillion activities and interactions into a short period of time, including time spent perusing social media or watching TV. All of this constant brain activity makes it increasingly difficult for us to properly wind down at the end of the day and it can ultimately take a toll on our quality of sleep. So what happens when your sleep quality suffers? Well for starters, there’s a direct link between sleep and weight. In fact, while you’re sleeping, the hormones that regulate appetite control, stress, growth and metabolism are released.
Imagine what can happen to your mind and body if you’re not getting the required amounts of these hormones. According to Rubin Naiman, PhD, a lack of quality sleep can disrupt your metabolism and have an impact on glucose tolerance and insulin resistance. The direct impact on your hormones can include an increase in your ghrelin levels and a decrease in lepton levels, causing you to feel more hungry and less satisfied. In addition to weight factors, your body uses sleep for rest and repair of your internal tissue and muscles. Memory consolidation also takes place, making it possible for the formation and storage of new memories. With all of this in mind, a lack of sleep can contribute to weight gain, anxiety, irritability, a lack of focus, muscle soreness and an increase in your risk for chronic disease due to inflammation.
Diet and sleep environment can certainly improve the quality of your sleep. Beyond those two factors, consider adding a wind-down activity to your bedtime routine. While there are a number of practices you can introduce, the one that has changed the sleep game for me is Yoga Nidra. Yoga Nidra is a form of meditation that can bring on a deep state of relaxation leading to quality sleep. While the name can be misleading, it’s important to note that there's actually no movement required. So how does it work? In many forms, it's a body-sensing journey. You're taken on a guided practice using all five senses, one at a time, to calm the mind and de-escalate stress and anxiety. You can practice this restorative meditation in any position. I prefer to practice while lying in bed just as I'm ready to fall asleep. In essence, this routine helps to create an internal awareness that brings you to the present moment. All of your energy is focused on you and your immediate surroundings, creating a conscious awareness and slow-down that can lead to a deep sleep state.
If you’re looking for an easy-to-use guided meditation app, I'm a big fan of Insight Timer. However, there are a number of other apps out there that offer an array of Yoga Nidra meditations free of charge. My go-to guide for sleep on Insight Timer is Jennifer Piercy. Give this meditation a try if you often have difficulty falling and staying asleep. The meditation that I use every night is over 20 minutes long, but I tend to fall asleep within the first 5-10 minutes. Not only does it help me fall asleep, but I sleep soundly through the night and feel more well-rested in the morning. Regardless of whether or not you decide to try this rejuvenating bedtime practice, take a few moments to consider the following questions: How is the quality of your sleep? And what are some bedtime practices that you can introduce today to sleep more soundly and improve your overall well-being?
If sleep is one of many health or lifestyle concerns that you face, working with me in my holistic health coaching program can benefit you. Interested in learning how I can help you renew your mind-body-soul connection and cultivate the healthy and fulfilled life you desire? Schedule your free 50-minute Discovery Call HERE.
