A ROOT Awakening: Sleep Right Not Tight
I have always been somewhat of an energizer bunny. And yes, I am guilty of trading in my sleep and rest to get things done. It took years of practice and experience to realize just how important rest and sleep are to total well-being. I soon began to realize that “you can’t give from an empty well” and was (and still am) fascinated by the universal rhythm and concept of rest.
Everything that has ever been created operates in a specific rhythm. Sleep and rest are an integral part of that rhythm. For centuries, on the 7th year, farmers would “let the lie fallow” meaning; let it rest. This was essential in order to restore the land’s fertility as part of a crop rotation. Similarly, in biblical texts, people are supposed to rest on the Sabbath. Again, this was a way to prevent burnout.
Today, we are confronted with constant stimuli (from technology to caffeine) and the hectic schedule of modern life. Most adults are averaging 6.5 hours of sleep and are operating from a place of depletion. Studies have proven that sleep deprivation can negatively affect memory, judgment, mental and emotional health, and can compromise our immune system. Additionally, lack of sleep puts us at greater risk of preventable chronic diseases like type 2 diabetes, heart disease, and cancer.
So how do we start to address these effects and finally let ourselves rest? Here are some new habits I’m starting to incorporate to get my rhythm back on track.
Blue light is not so special
After a long day, I used to find comfort in falling asleep to the noise of the television or reading news on my phone until my eyes got heavy. My heart sank when scientists discovered the negative effects of this habit. Televisions and cell phones (as well as other devices) emit blue light, which has been shown to keep you stimulated, suppress melatonin production (the sleep hormone) and shorten our sleep cycle. Studies show that those exposed to blue light before bed were sleepier and took longer to wake up, which explains my past grogginess (yawn!)
I’m now working to replace this habit by jumping into bed early (even if I’m not fully ready to sleep) to create the space for some quiet “me” time. Sometimes I meditate, sometimes I just breathe (check out my breathing blog). This is a way for me to reconnect with the earth (and its natural rhythm) and promote melatonin production. Don’t get me wrong, there are still nights where I fall asleep in front of the TV, but the important piece here is that I am making an effort to meditate at least 3 nights a week in order to shift my habit. This is a process!
Stretch before sleep
A tense body is a stressed body and stress is a big contributor to a disturbed night’s rest. At the end of most days, I noticed my body would feel heavy and tight. This was another great reason to plop down on the couch and yep… you guessed it- watch TV! Although laying on the couch, reading, or watching TV may feel relaxing in the moment, they do not produce the physical and psychological benefits of the relaxation response (parasympathetic nervous system).
Gentle stretching coupled with slowed breathing is a much better way to progressively relax our muscles and let go of the day’s energy. We are not only encouraging our muscles to release, but we are also releasing tension in our fascia (the thick connective tissue that covers every muscle, bone, nerve, and organ). Because our fascia runs throughout the entire body, releasing fascial tension can stimulate our nervous system.
My top 2 favorite bed time stretches:
Supported bridge pose or legs up against the wall (or headboard): Helps reverse rounded shoulders, promotes lung expansion to ease breathing, lengthens cervical spine, and allows blood to easily flow to vital organs. (Place a block or pillow underneath the hips for support and to create an incline.)- Seated or Reclining forward fold: Stretches the entire back body, helps focus our attention inward and offers a cooling effect on the nervous system.
What new habits will you incorporate to improve your sleep? Comment below and share your favorite ways to balance your mind, body and soul for a good night!
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