 In the days when I used to wear make-up I would regularly apply concealer to the bags under my eyes to hide the fact that I wasn't getting a good night's sleep. One day it dawned on me that that was ridiculous, and probably my lack of vitality was giving it away anyway. Surely sorting out the underlying cause would be better, healthier in the long run and I could stop wearing make-up to make-up. As Grannie kept reminding me "it's not called beauty sleep for nothing".
Over the years I've accumulated this list of things which work to help me to get a good night's sleep. I've picked up tips from Yogi Bhajan, Guru Singh, Lumie, Ayurvedic books, and obviously from Caroline at White Cloud Trading which sells wool duvets.
Environment
- Open the window and have fresh air
- Make sure the central heating is off – it dries the air (and the skin)
- Make sure that the room is as dark as possible when the light is switched out; get black-out blinds (ours are from IKEA) if necessary
- Create a calm and restful atmosphere in the bedroom with as few distractions in the bedroom as possible: no photos, no computers, no mess
- I find that I sleep better when the bed is roughly orientated east-west rather than north-south
- Choose a hard mattress, with a pillow the right height to support your head comfortably when you lie on my side. Your sleeping posture is key, your spine needs to be naturally straight
- Have bedding which is natural and the right weight for you, the season and the climate – I have an under-blanket, pillow and duvet from White Cloud Trading
- Use a Sunrise simulator clock, which gently dims the light over 30 minutes to dark available, I love mine
- Read recipe books, with short chapters, easy to read a page and stop
During the day prepare for a good night’s sleep ahead
- Wake up naturally
- Have a short nap of 10 minutes after lunch if you need
- Get a good amount of physical exercise, an hour’s walking is excellent (I walk my dog, Millie)
- Make sure you eat enough so that you’re not hungry when you go to bed, but also not too much that you’re overfull, and don’t eat for at least 2 ½ hours after the last meal
- If you eat in the evening, go for a walk afterwards
- Go to bed at a regular time each night, if possible :)
In the kitchen
- Boil a couple of lettuces in some milk and then drink the milk
In the bathroom
- Brush teeth and clear mucous from throat
- Clean nose and apply olive or almond oil to the inside of the nostrils –use the plasters to open nose
- Comb hair forehead to nape of neck and then plait it
- Pee
- Drink a glass of water so that you don’t go to sleep thirsty (but not so much that you have to get up in the night)
- Wash feet with cold water, rub feet with a coarse towel and then massage in some oil
In the bedroom
- Sit and gently close off the right nostril with the right thumb and breathe through the left nostril, long and deep
- On the floor do a short Kundalini Yoga set which helps sleep. This is the one I like best:
Sit on the floor with the legs stretched out in front with the heels together, lean forward from the hips and hold the toes, or wherever you reach, with your hands, eyes closed and breathe long and deep. Next come into bridge pose with the feet on the floor facing forward and the hands on the floor under your shoulders, arms straight, so that the body from the shoulders to the knees is flat with the back facing the floor, then gently raise the head up to bring the chin onto the sternum and then lower it backwards, and continue in a slow and graceful motion. Finally, come into a shoulder stand. If you can’t do shoulder stands, then lie back on the floor and raise your head to bring the chin onto the sternum.
- If the weather is very hot and your legs are fidgety or swollen then lie on your back with your arms and legs straight up vertical, like an upturned table, and breathe long and deep.
In bed
- Lie down in bed on stomach with right cheek down, make fists of hands and place them under the crease of the leg and the groin. Start breathing slowly and relaxing the body
- Turn to the right side and keep on with deep breathing and will fall asleep
- Clear the mind: I like to visualise putting any thoughts I don't want to think again in a hot air balloon and then letting it float away; I also keep a note book by my bed to jot down anything important - once it's written down I don't need to remember it
- As you go to sleep mentally go through all the things that you are grateful for
PS
If you continue to find it difficult to get to sleep, and stay asleep, please get a blood test. I discovered that I was very anaemic and as this has resolved, through taking iron pills (under medical supervision), with Vitamin C, my sleeping has also improved. It is at night that the body self-repairs, and to make red blood cells the body needs iron, and good sleep. |
