LET'S GET IN THE ZONE FOR SOME SERIOUS ZZZZZZZ'S
Between the lure of Netflix, restless children and our addiction to our devices, it’s probably safe to say most of us aren’t getting quite as much sleep as we should be. Seven hours of shut-eye is the magic number recommended by The American Academy of Sleep Medicine for adults aged 18 to 60. These hours of solid sleep are important for promoting optimal health and wellbeing, and when you’re running on less than that, you increase your risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and poor mental health.
Practising good sleep hygiene (getting yourself in the right zone for sleep) is key to ensuring you fall asleep easily and soundly. If this is something you need to work on, we’ve got a few pro tips from Matakana-based Ashtanga and Yin yoga teacher, Wendy Douglas, which incorporate simple yoga postures and breath work, and can be practised without the need for any equipment or experience.
WENDY'S 10-MINUTE EVENING WIND-DOWN
BREATHE
Start in a seated position with the legs crossed (if comfortable) or extend your legs in front of you or kneel with sit bones over the heels. Bring the palms together in a prayer position with the thumbs lightly touching the centre of the chest. Connect with your breath and let go of the events of the day. Think of at least three things you are grateful for in this moment. Spend a couple of minutes or more, if it feels right, breathing slowly and deeply.
“Think of at least 3 things you are grateful for in this moment.”
CAT COWS
Come on to your hands and knees with the spine in neutral, shoulders over wrists and hips over knees. Start by moving into cow pose by inhaling as you drop your belly towards the mat. Lift your chin and chest and look towards the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears.
Next, move into cat pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor. Inhale, coming back into cow pose, and then exhale as you return to Cat Pose.
Repeat 5-20 times and then rest by sitting back on your heels with your torso upright.
CHILD’S POSE
Remain with your sit bones on your heels. The knees can be together or apart. Fold forwards and take the arms out in front, or back alongside the body, with your forehead resting on your hands. Stay for at least 10-15 breaths or more if you can. This is one of the ultimate postures for quieting the mind and body for sleep.
LEGS UP THE WALL
This is an amazing restorative pose. There are a couple of different ways you can practise this pose, with or without a bolster/blanket so find the option that provides the most comfort, one that your body responds to in a calm and relaxed way. To get into the pose, wriggle your hips as close as you can to the wall, then start walking your feet up the wall until your body is in an L-shape position. Stay here for 1-10 mins.
We hope these poses help you on your journey towards many more restful and restorative nights of sound sleep. Wendy teaches regular Ashtanga and Yin yoga classes in Matakana, holds retreats, and works with clients one on one. She enjoys sharing her knowledge and experience to help people to fully connect with their whole selves. To find out more, visit her Facebook page here.
