Self care tips for better sleep!

Self care tips for better sleep!

Self care includes better sleep! We love the knowledge that Our Breath Collective shares, helping us find peace in even the most frustrating moments—like when we wake up in the middle of the night! We love their advice and know you will too:

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🫁 THE INHALE – Awake and Frustrated

It happens somewhere around 3 AM, and can range from slightly annoying to uncomfortably agitating. You’re awake. Thoughts race. Breath quickens or lives at a shallow level within you. But it’s possible in these moments of disruption to find a peaceful place for your breath, body, and being.

If this has happened to you with any frequency, by now, you know the 4 biggest disruptors of sleep: full bladder, your environment, your hormones, or your blood sugar. And while good sleep hygiene is crucial–so is getting your hormones checked!–this email is here specifically to offer some gentle techniques that can help get you back to sleep.

Waking up in the middle of the night can pull you out of your dream state and push you into an active place of intrusive thoughts and rumination, viciously cycling you through a journey that ends where it began… and then begins again. It’s exhausting, but still… you can’t sleep.

I promise it doesn’t have to be so stressful. Here’s a sweeter approach to addressing the issues that come with an unforgiving 3 AM wake-up call.

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⏸️ THE PAUSE – Be kind to yourself

Check the inner narrative: The first and most essential part of getting back to sleep is how you talk to yourself when it’s happening. Because it’s so baffling, we often take a hard tone. “This sucks. I am awake, and I want to be asleep. Why is this happening? I will be tired tomorrow, and I can’t be tired for tomorrow.”…and on and on.

Instead, speak to yourself in the same way you would to soothe a child. Foster a tone of reassurance, love, and safety. ”I know it’s hard when you’re awake, but you’re going to be ok…Nothing is wrong. You’ll be ok…”

I find that changing the tone of my inner voice helps my body to relax more quickly.
Use props: Place a heavy-ish pillow, blanket, or stuffed animal on your chest and hug it. This will add pressure to the vagus nerve. When this nerve is stimulated, it’s easier for us to invite rest into these difficult moments. This supports our efforts to tune out the chatter, slowing our heart rate and allowing us to settle more completely into a heavy dream state.
Breathe yourself sleepy: If your environment allows for you to make a little sound, take a light inhale breath through the nose and hum (or make a shh sound) quietly on the exhale. Repeat 5-8 times. If that is creating too much sound, try this very beneficial protocol:
Inhale 4 count
Hold 7 counts
Exhale 8 counts
Repeat 6 times.
If you don’t fall asleep right away, don’t panic. Keep calming yourself with a gentle inner voice. Make sure your pillows are placed in supportive places. Breathe lightly and slowly. It’s normal to wake up occasionally during the night – the key is to not stress out about it. Be patient with yourself, and over time, you’ll likely find these strategies to be helpful and affirming. Wishing you the sweetest of dreams!

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🌬️ THE EXHALE – Invest in peaceful sleep and wake routine

One key factor in sleep disruption is keeping a cell phone in the space where you sleep. A staggering 83 percent use their phone as their alarm clock! I don’t keep my phone anywhere near my bedroom, and it helps me turn off that urge to check email or social media close to bed.

When I need an alarm, I rely on my Hatch Restore. It wakes me up with a progressive, gentle light and easy sounds. Plus, there are guided meditations to help ground you in a healthy sleep routine. If you can swing the price tag, it’s a worthwhile investment in what is arguably the most important part of our health and well-being – sleep.

Rest well, friends!

Curious about breathwork? Check out some of Our Breath Collective’s upcoming events and offerings:

Breathwork Intensive: In this interactive group experience, you will learn the science behind the breath merged with tons of experiential breath practice in this 4-week course. We start on Saturday, Oct 7. All sessions are recorded in case you cannot attend them all live. Register here ».

Breath School: The doors for 2024 Breath School, our 6-month teacher training course, will be opening soon. If you want to be a part of this transformational and empowering facilitator training program, join the waitlist now. This will ensure you are the first to know, getting you the best price possible! Get on the list here »