Nicole Brar

Fitness Instructor & Nutritionist

Yoga For Better Sleep: Restoring Harmony and Finding Rest

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woman sleeping in bed

Are sleepless nights leaving you feeling tired and drained? If you’re struggling with sleep problems, you’re not alone. Many of us battle restlessness and insomnia at some point in our lives. 

The good news is that yoga can be a powerful tool to help restore harmony and find deep rest. Let’s explore how yoga can improve your sleep and some helpful tips to incorporate it into your bedtime routine.

How To Use Yoga For Better Sleep

Calming the Mind:

Yoga is not just about physical postures; it’s also a practice of calming the mind. The deep breathing techniques and mindfulness exercises in yoga help reduce stress and anxiety, two major culprits behind sleep disturbances. By quieting the mind, you create the ideal conditions for restful sleep.

Relaxing the Body:

Certain yoga poses promote relaxation and release tension from the body. Poses like Child’s Pose, Forward Bend, and Corpse Pose are particularly effective in calming the nervous system and preparing the body for sleep.

Evening Wind-Down Routine:

Incorporate gentle yoga stretches into your evening wind-down routine. Spend at least 15-20 minutes on your mat before bedtime. You can follow along with a guided yoga video or create your own sequence based on poses that help you feel relaxed.

Focus on Deep Breathing:

Practicing deep breathing exercises, such as Pranayama, activates the body’s relaxation response and eases the transition from a busy day to a peaceful night. Focus on slow, steady breaths, inhaling deeply through your nose and exhaling fully through your mouth.

Yoga Nidra for Sleep:

Consider trying Yoga Nidra, a guided meditation technique often referred to as “yogic sleep.” This practice is designed to induce deep relaxation and promote sleep. Many online platforms offer pre-recorded Yoga Nidra sessions that you can play before bedtime.

Create a Soothing Environment:

Enhance your sleep environment by adding calming elements like soft lighting, gentle music, or essential oil diffusers. Transform your bedroom into a sanctuary of peace, supporting your yoga practice and sleep routine.

Conclusion

Remember, consistency is key! Make yoga a regular part of your bedtime routine, and be patient with yourself as you cultivate a deeper connection with your body and mind. Embrace this journey with love and compassion, and you’ll discover how yoga can truly be a natural and effective remedy for better sleep.

3 Tips for Mindful Eating

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mindful eating tips

I get it, our modern lives are insanely busy. It can be so hard to find the time to be in the moment, especially when it comes to eating. If you’re hungry and don’t have a lot of time, it’s easy to just wolf down your food and go about your day.

But, maintaining your health starts in the kitchen. Not only with the type of foods you eat, but how you eat.

As a health and nutrition consultant, mindful eating is one of the most useful tools in my kit. If you have never tried it before, here are my tips to start:

How To Eat Mindfully

1. Stop Multitasking

While it might seem productive to catch up on your favorite show or skim through notifications while eating, it distracts from the experience of the meal. 

When you divert your attention, you’re less likely to recognize signals of fullness, which can lead to overeating.

Instead, be present during your meals. Create a dedicated environment for eating without distractions. Put away your phone, switch off the TV, and give yourself the chance to connect with your food.

2. Make food you enjoy

Healthy nutrition doesn’t mean your meals should be bland. Plus, it’s hard to be mindful if you hate what you’re eating. 

In reality, nutritious meals can be delicious, aromatic, and exciting. Explore new recipes, use fresh herbs and spices, and experiment with flavors. 

When you genuinely enjoy what’s on your plate, you’re not just nourishing your body but also delighting your senses, making it easier to be mindful of every bite.

3. Eat slowly

The act of eating is not just about filling up; it’s an experience that should engage all your senses.

By taking the time to chew your food properly, you aid digestion and allow your body to absorb nutrients better. 

Moreover, when you savor each bite, you recognize the flavors, textures, and aromas, turning each meal into a mindful celebration of food.

How To Make Time For Fitness In A Busy Schedule

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busy mom exercising with child

We all lead busy lives, and it’s easy for our fitness goals to get lost in the shuffle. We know that exercise is vital for our health, but finding the time can be a challenge. The good news is that with a bit of planning and determination, you can make fitness a consistent part of your routine, no matter how hectic your schedule may be.

Know How Much Exercise You Need

First things first, let’s establish how much exercise you actually need. The general recommendation is to aim for either 150 minutes of moderate exercise per week (that’s 2.5 hours) or 75 minutes of intense exercise (1 hour and 15 minutes). When you break it down over a week, it’s not as daunting as it may seem. If you aim for exercise on 5 days, that’s just 30 minutes a day.

Make A Schedule

To ensure you stay on track, create a weekly schedule and dedicate specific time slots for exercise. Don’t rely solely on motivation, as it can be fickle. By blocking out time in your calendar, you commit to your workouts. Treat these appointments with the same importance as your work meetings or other commitments.

Find the Right Workout

Choosing a workout you genuinely enjoy can make a world of difference. If you dread your exercise routine, you’ll find excuses to skip it. Experiment with different types of workouts – from jogging to yoga, weightlifting to dancing. Discover what sparks your passion and fits your lifestyle. When you love what you do, finding time for it becomes far more manageable.

Find the Right Time to Workout

Consider when you’re most energized and motivated during the day. Some people thrive on early morning workouts, while others prefer evenings. Your choice may depend on your schedule and the type of exercise you’re doing. Pick a time that aligns with your natural rhythm, making it easier to stick to your fitness routine.