Sleep well in Autumn

By 29 September 2015News
Nina Rashid, Fierce Grace Brixton teacher

Sleep like a happy baby

Getting in your 8 hours sleep can sometimes be tough, given that we’re often out late/up early, up checking emails, eBay bids (is that just me?) or social media until pretty late on. I’m a believer that it’s the quality of sleep that is important and not necessary how many hours you get; we all know that 8 is the magic number, but on those nights when it’s just not possible, setting yourself up for a deep sleep is the best thing we can do. Here are some ideas how…

Naturally, regular exercise helps us to chill out at night, exercise is a beneficial stressor to the body. The brain compensates for the physical stress by increasing the amount of time you spend in deep sleep and sometimes there’s nothing better than literally falling into bed after a great FG class and sleeping like a happy baby.

Another of my favourites is Lavender essential oil on your pillow; there’s something really comforting and calming about the smell, which you can also dab a small amount of onto your wrists and temples can help warm up the scent in those pre-sleeping hours.

Eliminate screen usage one hour before hitting the hay. The light from your phone sends signals your brain that it’s time to be awake and makes falling asleep ever harder, yes, even when you’re watching hilarious Youtube clips.

Try out a progressive muscle relaxation, focusing on each section of the body individually: face, shoulders and arms, chest and abs, back, hips and butt, legs and feet. Tense each of these areas (starting with the face, ending with the feet), then slowly release the tensed muscles until your entire body is completely relaxed.

Also, Yoga Nidra – the sleeping yoga, can help to relax the body and mind with great results. We’re running a few more classes in this on Sunday 11th October, 8th November and 13th December with Nina Rashid. A great exercise for sleeping, recommended by Nina herself, is the 4-7-8 breathing sequence:

  • Breathe in for 4 seconds
  • Hold breath for 7 seconds
  • Slowly breathe out for 8 seconds… And sleep!

Night all.