November 2019: Better Sleep Challenge
Day 1
Taking a hot shower (about an hour and half) before bed helps to increase melatonin production. This simple trick may help you to fall asleep quicker AND help you to not wake so frequently.
Enjoy a few calming neck rolls, and simple twists as we move through this gentle seated series of poses. That's right! We won't even make it to standing... Sweet dreams!
Read up about how this works here. If you want the scientific study you can access that here.
Day 2
We are constantly bombarded by large amounts of blue light (especially indoors) which hinders our melatonin production, making falling asleep more challenging. Simply switching to a blue light filter on your phone or computer can help with this.
Enjoy a modified sun salutation flow, simple hip stretches, and some very gentle backbends to prep your body for a great night's rest. Sleep well!
Resources and scientific study here.
Day 3
Yoga has so many benefits and aiding with sleep is just one of them. Why not take advantage of some techniques that will soothe our bodies before bed!
Enjoy a very mellow flow incorporating legs up the wall and learn how to release some tension with a towel roll under your neck. Sleep deep!
Day 4
Eating or having a drink before bed can negatively impact your circadian rhythm and does not allow your body time to digest before laying down for bed. Leaving a 3-4 hour window between eating and sleeping can really help improve your sleep quality!
Enjoy a calming pigeon series and some modified lunges to help you release and restore for another great night's sleep. Have a restful night!
This article here from Psychology Today talks more about this topic.
Day 5
Instead of reaching for the medicine bottle, try supplementing with natural solutions. Ashwaganda, charcoal, and others can help make falling asleep easier and more importantly, make your sleep better!
Enjoy only a few standing postures including gentle warrior series and get a nice bedtime stretch in thorough this Happy Baby series. Good night!
Day 6
Yoga Nidra, also called yogic sleep, is a beautiful way to help calm our minds and envision our desires coming to fruition to set the tone for a restorative night's sleep.
Enjoy a mellow guided Yoga Nidra as we walk with our intentions to find peace and serenity before bed. Enjoy your evening!
Day 7
Having a pre-bed ritual is a wonderful way to ensure you are setting yourself and your sleep up for success. Crafting your own will make forming this habit even easier to follow!
Enjoy a few gentle hip-openers with Bound Angle and Deer pose. You'll find a nice release as we end on our backs for our last few postures in this challenge. Sweet dreams!