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Holiday's Health & Fitness Yoga
Yoga for Relaxation & Sleep
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Yoga for Relaxation & Restful Sleep

 
This unique time has impacted sleep for many. Perhaps you can relate!  I've heard students, friends & family sharing wide ranging impacts, from vivid dreams to fitful sleep to finding oneself wide awake in the middle of the night. Restful sleep is so important to our mental, emotional & physical health, including the health of our immune system. Hopefully these strategies below can help assist with relaxation & finding restful sleep amidst these times.
 
Strategies to consider before getting into bed:
Establishing a "wind-down" routine can be very helpful.
  • Try to shut down use of your phone or other electronics/screens at least an hour before bed. If you can, keep them outside of your sleeping space so the lights & sounds do not negatively impact your sleep. 
  • Try to finish eating at least 2 hours before sleep. Consider making lunch your main meal & eating a smaller meal in the evening. 
  • Utilize gentle stretching such as the Sink Stretch (click here to review on YouTube), a gentle twist, leg swing or alligator twist, without hurry. 
  • Consider a hot bath before bed to help with relaxation. 
Consider your sleep environment:
  • Be mindful of your bed & pillows to support your best sleep; consider the temperature of the room for your optimal sleep. 
  • Consider making an agreement with others you live with to help support peace & quiet at bed time. 
  • Soft music works for some, set to a timer that will turn off. If you are using your phone, try to distance it from you. Others may find help from a soft fan or other background sounds. 
Skills to calm body & mind for sleep
The following video will provide helpful strategies to keep your mind from running off into chatter & will help you calm the body & mind in preparation for sleep. 
Strategies for Relaxation & Sleep
CLICK HERE TO VISIT HOLIDAY ON YOUTUBE
Holiday's Health & Fitness Yoga
www.holidaysyogacenter.com
holiday@holidaysyogacenter.com
503.539.1074


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Holiday's Yoga Center · 3016 NE 27th Ave. · Portland, OR 97212 · USA

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