Do you often go to bed feeling like your body is exhausted but your mind is still busy and it's hard to sleep? Well, you’re not alone—this is a common experience caused by mental overload from overstimulation and stress throughout the day. We think that only what we do immediately before we go to bed affects our sleep (and it does) but our daily habits also affect this and the quality of our sleep.
Here are some tips to support you to reduce stress through the day and support your sleep:
Morning Light for Your Circadian Rhythm
Go outside (or put your head out the window) for at least 5-10 minutes after waking to help this process. Natural light in the morning helps regulate your internal clock, signaling your body to produce cortisol in the morning (when it’s needed) and melatonin in the evening for better sleep.
Mindful Yoga Throughout the Day
Take mindful yoga postures during the day - regular movement improves circulation, helps reduce muscle tension, and grounds you into your body. You can find short movement practices here. These moments of mindful movement lower cortisol levels and help your nervous system stay balanced.
Reducing Stress
Humming, sighing, shaking, movement and Progressive Muscle Relaxation (PMR) can stimulate the parasympathetic nervous system (your "rest and digest" mode), reducing the stress response and helping you to regulate. Explore stress relief ideas here.
Nutrition
Avoid heavy meals or caffeine too close to bedtime to give your body time to digest and wind down. Magnesium-rich foods like bananas, almonds, and leafy greens support muscle relaxation and calm the nervous system.
Sleep Hygiene
Try restorative yoga, yoga nidra, or meditation to calm your nervous system before bed. Screens keep us on alert and suppress melatonin production so it's best to turn your TV and phone off an hour before you go to bed.
There are more, but I want to share the ones I find most helpful. If we are aware of how our body handles stress and energy throughout the day, we can reduce the busy mind before bed. Small, consistent changes can help your hormones be in harmony for deeper, more restorative sleep.
I hope these are helpful, do let me know!
My classes offer stress release and restorative practices, you can find them here.
Thank you for reading, I hope you sleep well.
With kindness,
Tammy
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