The key word here is….relax.

The secret to getting better sleep is not focussing on ‘getting to sleep,’ but rather, put all your efforts into finding what relaxes you. After all, the more we TRY to sleep, the more we find we can’t. It’s less about perfecting and striving, and more about letting go. It’s about being a bit open-minded, a bit curious about how you can move into a different state of being.

The more you practice relaxing during the day, the more your body will be prepared and know how to relax at night.

Based on the latest sleep research, and the ancient wisdom traditions, here’s 5 of my favourite relaxation techniques for better sleep.

1. Move away from absolute thinking

When you are trying to sleep, and you can’t, resist catastrophising that it's a complete disaster. Rather, think of your sleepless night as being like a thunderstorm. You might loose sleep tonight, or even the next night, but in time you will sleep deeply. Just like a thunderstorm, this will pass over.

2. Have a night-time ritual

Treat your hour before bedtime as important to you. Read a soothing book (not something too stimulating), pop your phone in a different room.

3. Move your body in the daytime

Sounds so simple, but its often ignored, and it’s so effective! Walk up a hill, or even around the block, do some stretching. It will help you sleep

4. 4-7-8 Breath

Try this basic pranayama (breathing practice) inspired by Dr Andrew Weil, a practitioner in Integrative Medicine. Dr Weil explains that sleeping pills are a common short term band-aid approach to sleep problems because although they feel like they are working initially, in the long term they can be detrimental as the locus of control is external to the individual. If the individual can learn (over time) that breathing practices and good habits can regulate their own emotions, its very empowering, and more sustainable.

Try the practice explained in this short video here

5. Take a day-time nap

Sleep researchers have found that a 60-minute daytime nap can reset your cognitive functioning to approximately the same state as if you’ve had 8 hours sleep (Dr Andrew Huberman, sleep scientist). So if for example you managed to get 4 hours of sleep, a 60 minute nap that day will reset your brain with the same markers is if you’ve had a full night sleep.

Just a heads up, make sure your nap doesn’t go for over the hour. A 90-minute nap starts to have an inverse effect as we are likely to experience sleep inertia with a nap extending over the hour.

And, it may help you in more ways that one….

In short, your ‘sleep problems’ in this way, can be an opportunity to start experimenting with your habits around sleep. And really, what we are talking about here, is carving out some healthy habits for living a more energised and fulfilling life.

So rather than putting your sleep issues on the end of the to-do-list, you might find that (with patience, persistence, and some trial and error) prioritising 1 or 2 key wellbeing rituals could benefit your life in more ways than one.

With much encouragement,

Jo

Jo Jarden is a health coach, yoga teacher, personal trainer and founder of Heart and Mind Yoga, 147 Papanui Road, Christchurch New Zealand. She helps people find mental peace, physical vitality, and to live with purpose. See one of her upcoming offerings below :

Workplace Yoga - 1 hour yoga session, or wellbeing workshops

Private Session - 1 hour health coaching session, beginners yoga session
Community events - Monthly 2Hr Deep Restore
Retreats - Beachside Retreat Saturday 4 March (click image below to book)

5 Relaxation Techniques for Better Sleep