Well-being at Work: 5 Tips for Getting a Better Night's Sleep During the Workweek
Sleep like a yogi
The quality and quantity of sleep you get each day are key factors in your energy levels. While you sleep, your body works hard to repair and regenerate the tissues in your body and brain, and to process the nutrients (and knowledge!) you’ve taken in during the day. Depending on your Ayurvedic profile, your sleep needs will vary, but for various reasons—such as family, social, and professional life—most of you don’t get enough sleep or sleep poorly (sometimes less than 6 hours a night!). To get back to a sleep routine that meets your needs, follow a few simple rules.
RULE #1: Take a digital detox!
The blue light from screens, which you’re already exposed to all day long, keeps your brain active and prevents it from switching to relaxation mode. In the evening, avoid falling asleep in front of the TV or your favorite show; turn off your devices an hour before bedtime, put your cell phone in another room for the night, and rediscover the joy of a good book!
RULE #2: Adjust the temperature!
Those who feel the cold will enjoy a peaceful night’s sleep by keeping their bedroom slightly warm (or even investing in a heated mattress pad for the winter), massaging their feet with a relaxing massage oil, and sleeping in a pair of wool socks (not very glamorous, but extremely effective). Those who are always warm can leave the window slightly ajar to let in some fresh air during the night. As for those who dislike humidity, they should make sure to sleep in a warm, dry room.
RULE #3: Eat and drink lightly in the evening!
“Breakfast like a king, lunch like a prince, dinner like a pauper,” as our grandmothers used to say… Avoid eating heavy meals late at night (make sure to eat dinner at least two hours before going to bed) to give your body time to digest. Go to bed before 10 p.m. at least two nights a week. This will allow you to get up early the next morning to meditate or do yoga before heading to the office (yes, it’s possible—and even enjoyable, you’ll see!).
RULE #4: Cut back on coffee, alcohol, and stimulants!
For a deep, restful sleep, try to limit your intake of caffeinated beverages in the afternoon and evening.
RULE #5: Do yoga in bed!
Yoga, and more specifically yoga nidra (sleep yoga), offers specific exercises designed to promote sleep. Here are the simplest ones to help you fall asleep. For immediate relaxation and improved circulation, put your legs up! Lie on your back, facing the head of your bed so you can raise your feet as high as possible against the wall. Stay in this position with your legs vertical but relaxed for about ten minutes, breathing deeply. Lie on your back and place a bolster under your spine, running the entire length from your lower back. Bend your legs and press the soles of your feet together, spread your knees apart, and let them fall outward. Stay in this position for about ten minutes, with your arms slightly away from your body, allowing gravity to work while breathing deeply. Imagine that your body is an ice cube slowly melting against the pillow and the bed, and relax every single muscle in your body. Forward bends, where the head is lower than the heart—such as in Child’s Pose—are also very effective for calming the central nervous system.
Bonus: Try autosuggestion to combat insomnia!
The breathing techniques described in this book—particularly full breathing and alternate nostril breathing—are effective ways to calm your racing thoughts and prepare for a peaceful night’s sleep, or to help you fall back asleep if you’re having trouble sleeping.
For the full version, listen at www.yogist.fr or ask your partner to read you the quick relaxation session described in the book *Comme un Yogist*. Listen to it while lying on your back, and direct your breath and attention to each part of the body mentioned to consciously relax it. Sweet dreams!
In this all-digital age, Yogist helps prevent musculoskeletal disorders
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