Secrets to a Good Night’s Sleep

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When You’re Settled in Bed

Sleep Meditations

Sleep Soundscapes

Snuggle into bed and be lulled into a peaceful sleep with your choice of our guided meditations and sleep soundscapes.

Soothing self-massage

Soothe your nervous system and promote a restorative sleep by gently massaging your temples, neck, shoulders, and soles of your feet with our Sleepy Time Roll-On Oil Blend. Apply it to your inner wrists and inhale the scent with a few relaxing breaths.

When You’re Settled in Bed

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Create a Calming Ambience Before Bed

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Relaxation Soundscapes

Wind down for the night with our relaxing, calming soundscapes. We also recommend the following:

Dim the lights

Artificial lighting can inhibit melatonin production and interfere with sleep. To improve sleep quality, turn off TVs, smartphones, and computers at least an hour before bed, and dim the lights around your home.

Set aside work or anything mentally challenging

Too much stimulation close to bedtime forces your mind to work overtime to process the additional input.

Diffuse or spritz essential oils

For a calming aroma, add a few drops of our  Lavender Essential Oil or Unwind Essential Oil Blend to our Yogaroma™ Ceramic Diffuser, or spray some of our Sleepy Time Mist around your bedroom.

Create a Calming Ambience Before Bed

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Relieve Tension & Stress Before Bed

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Tense & Relax

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Abdominal Breathing 2

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Abdominal Breathing 4

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Sleep Stretches

Release tension with our gentle stretches and relaxation techniques. Other ways to calm your body include:

Drink warm milk or calming herbal tea

Rich in tryptophan and calcium, milk will help calm and soothe your nerves. Don’t drink too much or your sleep may be interrupted by a trip to the bathroom!

Take a warm shower or bath

A warm bath (not too hot) or footbath with added salt helps you relax and encourages melatonin production. To further unwind, add a couple drops of our Lavender Essential Oil or Unwind Essential Oil Blend.

Relieve Tension & Stress Before Bed

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Early to Bed, Early to Rise

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Fun & Lively Yoga Dance

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Rejuvenating Yoga Dance

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Rise & Shine: Yoga Dance

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Energizing Yoga Dance

Wake up early and energize your body with Yoga Dance or breathing exercises. We also recommend the following:

Go to bed early

If you’re in the habit of going to sleep late but would like to sleep earlier, start by going to bed 10 or 15 minutes earlier each night until you reach your ideal bedtime. By gradually getting up earlier, it will make it easier to go to sleep earlier.

Wake up 30‒60 minutes before sunrise

Early morning is conducive for meditation as it’s naturally quieter and more peaceful. If you’re not an early riser, start by getting up 15 minutes earlier every few days, until you’re waking up at the desired time.

Wash your face with cool water or have a cold shower

Cold showers support circulation and improve your resistance to common illnesses like colds and the flu. If you’re new to taking cold showers, make sure you’re feeling fit and healthy, or it might overwhelm your immune system.

Get some morning sunlight

Getting sunlight (30-45 minutes) first thing in the morning helps regulate your sleep cycles and improves the quality of your sleep. So why not go for a walk outside?

Early to Bed, Early to Rise

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Daily Exercise

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Gall Bladder Energy Flow

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Make a Strong Start

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Yoga for Core Strength

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Intro: Easy Yoga for Chi Flow

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EASY YOGA FOR CHI FLOW

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Energizing Morning Yoga

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Intro: Easy Yoga for Strength

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EASY YOGA FOR STRENGTH

Exercise during the day can help us sleep peacefully at night. Try our yoga asana sessions and courses, or other exercise like walking, jogging, or tai chi.

Avoid vigorous exercise too close to bedtime

While exercise can help improve sleep, strenuous exercise too close to bedtime can make it harder to fall asleep and may reduce the quality of your sleep.

Daily Exercise

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Diet for Better Sleep

How and what we eat can play a major role in whether we get a good night’s sleep. See the tips below for ideas:

Foods to avoid at dinnertime

Spicy foods can agitate the mind and senses, causing disturbing dreams.
Greasy or heavily processed foods can cause heartburn and indigestion, disturbing sleep.
Artificial colors or preservatives can agitate the nervous system, interfering with sleep.
Try to quit caffeine, alcohol, and smoking. If you must drink caffeinated beverages, have them earlier in the day.

Nutrients to include

Magnesium. This relaxes your muscles. It’s found in wheat bran, brown rice, almonds, cashews, pumpkin seeds, barley, beans, artichokes, bananas, and dates.
Calcium. Found in dairy products, tofu, beans, sesame, oats, and spinach, calcium will help soothe your nerves.
Tryptophan. An essential amino acid that the body converts into serotonin, a neurotransmitter that helps regulate sleep, and is naturally found in foods like dairy products, nuts, seeds, soybeans, millet, and corn.
Vitamin B6. This vitamin promotes sleep hormones and is found in potatoes, sweet potatoes, bell peppers, turnip greens, spinach, bananas, prunes, and walnuts.
Melatonin. Foods that regulate and boost melatonin production, such as cherries, grapes, and bananas, help you fall asleep quicker and improve sleep quality. Nuts, such as almonds, pistachios, and walnuts, can promote the secretion of serotonin and melatonin.

When to eat for better sleep

If you go to bed with a full stomach, food won’t digest properly, and your body won’t get the rest and recovery it needs.
It’s best to eat your main meal four to five hours before bed, while the sun is still in the sky or shortly after sunset.
If you must eat late, have a small, simple meal—such as soup, porridge, warm milk, or fruit—at least two hours before bed.

Diet for Better Sleep

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If You Wake in the Night