Whatever the challenge nature shows the way. We are part of the earth, inseparable. As we align with her heartbeat of the earth the body sighs from within. She’s the ultimate mother. Mimicking her rhythm of the light and dark resets our circadian rhythm.
Here are my top 5 tips for restoring and maintaining a healthy sleep pattern.
- Go outside into daylight as soon after you wake as possible. The body regulates its sleep rhythms via sun. Even if it is raining and grey you will benefit from a few minutes outside. Sunlight signals the body to produce melatonin andis great in the day, especially midday. Artificial lighting and SAD lights are ok during the day. In the evening they delay or reduce melatonin production negatively impacting sleep.
- Avoid artificial light after dusk. Instead use soft light, think firelight, candles, soft glow rather than led bulbs.
- Process active thoughts and emotions before bed – movement, music, journalling etc.
- Gentle movement and breathing – 5 to 10 minutes mindful moving will unravel physical tension, add 5-10 breaths with a slow gentle inhale and long exhalation to relax and down-regulate your nervous system.
- Create a pre-bed relaxing time – consider.
Warm bath, with epsom salts or relaxing essential oils
Foot massage with sesame oil
Herbal tea – chamomile/valerian
Listen to music with a slow tempo (60 to 80 beats per minute) without words
Palming to relax tired eyes – rub the hands and place palms over eyes resting on the orbit so there’s no pressure on eyes
Avoid for 2 to 3 hours before going to bed
Screens
Eating
Stimulating activities including conversations, books, going over upsetting events.
There’s a lot going on right now, extremes of weather and solar activity, conflict, fear and the unknown. Despite the best sleep hygiene, you may occasionally experience disturbed sleep. Gentle breathing or humming may lull you back to sleep. If you get up in the night keep light low and avoid anything stimulating.
