Relaxation & Sleep

'Good Sleep, Brilliant Mind'

"If we toss and turn at night, we shall toss and turn in the day. What we are seeking is an alert, Self- contained, egoless state that corresponds to the refreshing aftermath of good repose."​ - Iyengar

​When we don't sleep well we may find ourselves making little mistakes at work and having trouble putting our ideas into comprehensive sentences for everyday conversations. You know the freakout moments that arise when we misplace our wallet, keys, and/or phone? That could be attributed to a lack of good quality sleep or insufficient rest and recovery. And I think the solution for good relaxation and rejuvenation goes beyond getting to bed at a decent time and sleeping for 7-8 hours. If we are more conscious and attentive about what we consume as well as how we spend our time and energy, we may find ourselves sleeping better and enjoying life more because of it. In other words, better sleep can support our goals in experiencing and expressing a relaxed yet focused state of being. Speaking of goals, if you're naturally goal oriented and ambitious, sometimes (or maybe all of the time) rest sounds pretty counter intuitive. However, with maturity and mindfulness we learn and remember how ridiculous this concept and pattern of 'I'll sleep when I'm dead’ mentality really is. For short term goals this may suffice, but what happens when we have a series of these short term, always on the go, busy but not productive habits? The truth is, when we rest well we perform well. This goes for focus, memory recall, athletic activities, sustained energy, compassionate communication, and more. The mind and body need to reboot and sometimes a complete shutdown is necessary in order to function effectively. Without care for our physiology we tend to be more irritable, less focused, and fatigued. This can keep us from achieving the goals we set out to possess and share with enthusiasm in the first place. So, how do you get better rest when you have a busy life? Well, the good news is that there are so many solutions to choose from! What I mention below are only a couple of options, but they are simple to do, easy to remember, and pretty effective when practiced consistently. Whatever you decide to do for your sleep wellness, I hope that you keep your options simple, because simple practices usually go hand in hand with reliability and efficiency. Also, keep in mind that I'm not a doctor or a nutritionist. So, please continue to do your own research. Consult with a healthcare professional for a more personalized solution picture to fit your lifestyle and mind body constitution needs. Remember that integrative and naturopathic doctors are available to help you find natural healing modalities, supplements, etc.

Practice Supplementation & ​Breath Work

Theanine When it comes to relaxing supplements I don't like to wait until it's time to wind down and go to sleep. Stressors can pile up and compound throughout the day, affecting hormone and mood balance, which can lead to poor sleep. I prefer to take something during the day that calms my mind without contributing to drowsiness. This way I can feel productive with little to no tension. Also, with a calm mind I find it easier to focus due to less distractions caused by tension. Theanine may be helpful with relaxation and assist with better sleep. Naturally it can come form green, black, and white tea. According to Dr. Axe, theanine is probably best if your sleep concerns are mild in nature. In other words, Insomnia may require more than what theanine can offer for sleep support. He writes, "Why is L-theanine good for sleep? Mostly because it helps reduce stress and anxiety, which can keep you up at night if you’re constantly worrying, tossing and turning." Reference: Levy, J. C. (2018, July 24). L-theanine: The Amino Acid that Combats Anxiety & Sleep Issues. Dr. Axe. https://draxe.com/nutrition/l-theanine Breath Work

• Choose a comfortable position to sit in

• Place a thin folded blanket or pillow behind you or sit on it to support your posture and relieve joint pressure

• Relax your gaze towards your nose or to the ground in front of you

• Lay your hands on your knees or in your lap with palms facing up to further relax the mind and body

• With every inhale, fill your belly with air like a balloon

• With every exhale, draw your belly button towards your spine

• Breathe slowly and deeply

• Practice this breath work for 5-10 minutes

• When the time is up, return to your natural manner of breathing

• Slowly move and massage the body to promote blood flow before getting up

• Thank your self for the patience and kindness you have had to perform this practice

• Namaste

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Reference: Iyengar, B., Evans, J. J., & Abrams, D. (2006). Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom (Iyengar Yoga Books) (Illustrated ed.). Rodale Books.

Original Post ~ 11.14.21 ~ Relaxation & Sleep