Do you have trouble falling asleep or staying asleep? If so, sticking to a sleep schedule and practicing a relaxing bedtime ritual can help. In 2019, try making evening yoga the first part of your bedtime routine to begin the process of “powering down.” To help, we have a variety of classes from 7:45-9:00PM to ready you for your wind down.
On Monday evenings, Francine teaches a lovely Yoga I class that is specially sequenced to send you off for a good night sleep. (Paula Wang’s nickname for this class is “tuck me in yoga.”) If Yin is your thing, try Rick (Monday) or Shervon’s (Wednesday) classes, both of which will help calm the nervous system and encourage a meditative state.
Two of our evening classes, Claudia’s Tuesday Mixed Level with Meditation and Francine’s Thursday Sublime Unwind, close with “Yoga Nidra.” Sometimes called “yogic sleep,” Yoga Nidra is a guided meditation that uses vocal cues to trigger the relaxation response and shift the brain into the slower brainwave activity found in deep sleep. (For more information on Yoga Nidra, read Claudia’s article in Pathway Magazine.
When you arrive home, try to avoid screen time and continue your “winding down” process. Perhaps try some simple pranayama or 1-to-2 breath work (inhale for a count of 1 and exhale for a count of 2; or 2-4 or 4-8). The longer exhale stimulates the parasympathetic nervous system that calms the mind and sets the body in the rest and digest mode.
See the National Sleep Foundation website for other tips on healthy sleep. Click for More Sleep Tips!