TM
Brain Waves YogaTM
Sleep & Rest
Sleep
Soundly
Think of sleep as your nightly wellness retreat; aiming for 7 to 9 hours of rest helps you wake up feeling refreshed and ready for the day.
To keep your circadian rhythm in sync, try to be in bed by 10:00 PM or 11:00 PM, maintaining a consistent schedule even on weekends to help your body find its natural rhythm.
☀️ During the Day
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Stick to a Schedule: Go to bed and wake up at the same time every day—even on weekends.
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Seek Morning Sunlight: Spend at least 15–30 minutes outside in the morning to help "set" your circadian rhythm.
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Exercise Early: Regular movement helps you fall asleep faster, but try to finish vigorous workouts at least 2–3 hours before bed.
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Nap Strategically: If you must nap, keep it under 30 minutes and finish before 3:00 PM.
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Watch the Caffeine: Aim to cut off caffeine (coffee, soda, tea, chocolate) by early afternoon (around 2:00 PM).
🌙 The Wind-Down
(1 Hour Before Bed)
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Ditch the Screens: Turn off phones, tablets, and TVs. The blue light suppresses melatonin, the hormone that makes you sleepy.
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Dim the Lights: Use lamps instead of bright overhead lights to signal to your brain that it's evening.
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Relaxation Rituals: Try a warm bath, light stretching, or reading a physical book.
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Avoid Heavy Meals: Finish large or spicy meals 2–3 hours before bed. A very light snack is okay if you're hungry.
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Limit Alcohol: While it might help you fall asleep, it often causes you to wake up in the middle of the night as it's metabolized.
🛌 The Sleep Environment
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Keep it Cool: The ideal sleeping temperature for most people is around 65°F (18°C).
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Total Darkness: Use blackout curtains or an eye mask.
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Silence the Noise: Use earplugs or a white noise machine if you live in a noisy area.
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The "Sleep Only" Rule: Train your brain to associate the bed only with sleep. Avoid working, eating, or scrolling in bed.
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Don't Watch the Clock: If you can't sleep, turn the clock away. Staring at the time increases "sleep anxiety."
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The 20-Minute Rule: If you can’t fall asleep after about 20 minutes, get out of bed. Go to another room, do something quiet and boring in dim light (like reading a manual or folding laundry), and only return to bed when you actually feel sleepy.
Better Sleep: 3 Tricks
14 minutes
Meditation: Counting Breath Guide
1 minute
Meditation: Water Breath
4 minutes
Body Scan: Relaxing Wind Down
1 minute
Meditate: Deep Sleep Release
10 minutes
Sleep Story: Ocean Beachcomber
10 minutes
4-7-8 Breath
6 minutes
Qigong: Managing Fatigue
12 minutes
The 4 Sleep Postures
5 minutes
Meditation: Counting Breath Practice
5 minutes
Meditation: Fire Breath
4 minutes
Settling Racing Mind for Sleep
10 minutes
Sleep Story: Downriver
10 minutes
Sleep Story: Evening Tide
45 minutes
Equal Breath for Sleep
20 minutes
Qigong: Improve Sleep
45 minutes
