Can't sleep? Tips for a deep and restful sleep

Can't sleep? Tips for a deep and restful sleep

Isolation has brought radical changes in our habits, routines, and customs. To such an extent that sleep disorders have skyrocketed. Let's see which are the allies to fight it!

During quarantine, some of us stay up late and wake up at noon, others get up in the middle of the night, and many others are having weird dreams and nightmares. These are some of the effects that changes in our daily habits or lack of routine at bedtime are leaving. But Yoga heals.

Long isolation season
The lack of a routine, the decrease in physical activity, social isolation, the restriction of exits, the conditions of space and natural light in the environment of our houses, the excessive use of screens, and the increase in anxiety and stress they often cause sleeping difficulties. This can have consequences such as fatigue, drowsiness, difficulty concentrating and making decisions, lack of motivation, and can affect people's spirits and mental health, and overall quality of life.

Meditation may help you sleep better.

Tips to better fall asleep

1. Establish and maintain a routine, including setting a time for getting up and going to bed.

Get out of bed when we wake up and use the bed only to sleep.

2. If possible, take time to be outside during the day in natural light.

3. Avoid using screens before sleeping.

4. Limit the time you watch the news.

5. Eat a healthy diet, avoiding caffeine consumption in the afternoon.

6. Exercise during the day, which is not very close to our bedtime (with the sport we generate adrenaline, which makes us lose sleep).

7. Avoid eating dinner and drinking a lot of fluids when it is time to go to bed.

When done before bedtime, meditation may help reduce insomnia and sleep troubles.

Take time to relax before going to bed

To drink
Numerous plants facilitate sleep, such as valerian, passionflower, or linden. However, Amanda recommends a very powerful infusion that combines lemon balm (Melisa Officinalis), maria Luisa (Aloysia citriodora), and orange blossom (Citrus Aurantium).

To enjoy
Take a bath with essential oils of lavender and tangerine to achieve harmony and relaxation. Lavender brings calm, tranquility, quenches fears, and facilitates deep and restful sleep. The mandarin gives joy and vitality.

We add between 8 and 10 drops in total of essential oils, diluted in a tablespoon of whole milk, or dissolved with the same shower soap. We pour the mixture into a bathtub full of hot water, to enjoy all the benefits of aromatherapy.

Breathe to connect with the body
Close your eyes and pay full attention. Inhale and exhale. By doing this with attention, you stop paying attention to the restlessness and return to the body.

The most common is that we wake up because of the restlessness of our mind. We must enter our internal ecosystem. The body is the vehicle we have to feel life. Observe what is happening inside us, what fears and projections disturb us.

Observe in which part of the body the tensions are located. Does the breath contract in the clavicles or expand widely towards the belly? Does fear catch in the gut or make you clench your teeth?

Give awareness and full attention to body reactions and, above all, let them express themselves, never repress them. Also rub the solar plexus at the base of the foot, with a drop of lavender essential oil while breathing deeply and we carry out this observation process.

Victoria Thais

A trip to India was all it took for Victoria to realise that meditation is not a fancy word for sitting around in silence. It truly changed Victoria’s life to a less stressful and more mindful one. Now a freelance consultant and journalist, Victoria joined KOKO to share her knowledge on those little things that are life so much better, and cosier.+ info

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