GETTING THOSE ALL IMPORTANT ZZZZZZZ'S
Sleep is arguably the most important form of self-care — when we’re sleeping, our bodies are naturally resting, rejuvenating and repairing. In Ayurveda, sleep is one of the three pillars of good health (alongside nutrition and a balanced lifestyle), referred to as “Nidra” (ever heard of Yoga Nidra or yogic sleep?).
If you’re someone who has trouble sleeping, read on for some areas worth looking at as well as some aids which might be useful:
WHAT YOU’RE SLEEPING IN
It’s worth bearing in mind the fabrics your skin is coming into contact with when you are sleeping. A lot of bedding for sale is made up of synthetic blends — not only do they use toxic chemicals in the manufacturing process but, function-wise, synthetic materials like polyester (the most common material used) don’t breathe like natural fibres do, which can cause your body to overheat and sweat more — further interacting with the synthetic fibres.
I look out for bedding made from a TENCEL™ cotton blend, like this one. TENCEL™ is derived from renewable wood sources using highly sustainable production practices and is often blended with other natural fibres for ultimate versatility. In this case, it offers temperature-regulating qualities (a bonus for bedding since our bodies’ temperature varies throughout the night) and is breathable and moisture-wicking. Plus, when it comes to luxurious comfort, it’s soft and gentle on the skin. But don’t just take my word for it — a 2007 study of 24 subjects found that sleeping in TENCEL™ bedding helped to significantly improve sleep quality when compared to polyester bedding, and helped people keep cool and sweat much less during the night too. A 2006 study had similar findings as well, with TENCEL™ Lyocell bedding leading to cooler and less humid sleeping conditions.
Likewise, while fun and synthetic-fibre blend pyjamas dominate the high street, I have fallen for natural blends containing TENCEL™, Stripe & Stare being a current favourite — their 95% TENCEL™ pyjamas are a joy to sleep in!
WINDING DOWN
Many of us (including myself) need a proper wind-down routine before we can sleep properly. Decompressing, and letting go of the day, are all part of the process needed to fully relax into a deep slumber. I like to enjoy a warming drink like my Golden Milk, dim the lights and stretch for 5 minutes and then, post-face wash and brushing my teeth, I’ll often do a short 5-minute massage with my East by West Kansa Wand and a natural face oil.
SYNCING WITH THE CIRCADIAN RHYTHM
According to the Ayurvedic Clock, there are six four-hour periods of the day, each one characterised by one of the Doshas. This means that there are optimal times to eat, exercise and — you guessed it — sleep. I get my best nights’ sleep when I follow this natural rhythm, going to bed before 10pm and waking up before 6am. The best rest is said to occur between these hours: if you think about how the rhythm of the universe works — the moon pulling the tides, etc. — then energetically, there is that effect on the body! Good sleep isn’t only about the times of day: the seasons also play a part. Since healthy sleep patterns are linked to the rhythm of the Earth, you’ll find you naturally need less sleep in the summer, when the sun sets later, as our circadian rhythms are regulated by natural light.
STAY AWAY FROM BLUE LIGHT!
OK, not ALL the time, but definitely when you’re winding down for the evening. Blue light makes up about a third of all visible light and sunlight is our main source of it. However, man-made devices from LED lamps to smartphones increasingly emit these blue rays. Some exposure to blue light is important for boosting alertness, cognitive function and mood, and blue light exposure in the right amount is key in regulating our circadian rhythms, but too much at the wrong time of day can throw us off kilter. For optimum sleep, limit screen time where possible, for example by enforcing a no-screens rule past 8 or 9pm.
BREATHWORK
If I’m really struggling to sleep, I will practice some alternate nostril breathing to calm myself, or slow deep inhales and exhales. Box breath, also known as square breathing, is another great technique and easy to remember too. It involves taking slow, deep breaths in and out — a powerful stress reliever that is excellent before sleep, meditation or that important meeting! Slowly inhale for a count of 4, hold in for 4, exhale to the count of 4 and hold for 4, then repeat. As the body calms you can gently increase the count if you like. Humming is also super effective not just for slowing down the breath and utilising your lungs better, but the vibrations from the sound you create are also soothing for the whole body. Doing conscious breathwork like this allows you to witness your state change from “on” to “off,” i.e. for your nervous system to switch from sympathetic to parasympathetic, and become present in the moment by practising complete awareness.
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