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Sleep Solutions – Yoga Style
How’s Your Sleep?
Are you getting enough sleep? Are you tired of being tired? Could you be suffering from sleep deprivation? Well, you’re not alone. Most of us don’t get enough sleep. I don’t know about you, but it’s just irresistible to stay up late, even when I must get up early the next day.
Our busy lives make it so tempting to skimp on sleep. Lots of us have trouble falling asleep or staying asleep. Have you ever felt half-awake and half-asleep all night, here’s an explanation of why that happens with suggestions to help.
The American Academy of Sleep Medicine recommends 7 hours of sleep in every 24 hours for adults. It’s nine to 12 hours for children 6 to 12 years old and teens need eight to 10 hours daily on a regular basis. Establishing good sleep hygiene habits are important to getting a full night’s sleep.
Benefits of Sleep
Getting enough sleep helps normalize mood, improves concentration, memory consolidation, and helps pain management. It improves performance and lowers the risk of having an accident. Sleep is good for your skin and your sex drive. It lowers cortisol, the stress hormone, resulting in better appetite control and weight loss. Getting enough sleep helps regulate glucose levels, supports heart-health and contributes to a healthy immunity. Recent NIH research reveals that sleep is needed to remove the daily buildup of waste and neurotoxins from the brain. Researchers are very interested in this since these neurotoxins are elevated in Alzheimer’s patients. It is thought that the glymphatic system rinses and flushes these neurotoxic molecules from the brain nightly during deep sleep. This clearing process seems to be more effective when sleeping on one’s side, according to a study conducted at the University of Rochester Medical Center. Here’s more information on side-sleeping.
Sleep Solutions – Yoga Style
The art and science of yoga has plenty to offer including postures, breathing techniques, meditation practices, and lifestyle recommendations for sleep improvement. To further ease one’s mind, yoga’s wisdom teachings are helpful for gaining a healthy perspective on everything from handling life’s ups and downs to living with more meaning and purpose. Furthermore, it addresses age-old questions like “Who am I?” and “What is my true nature?”
Students often say that they get their best sleep on the nights they attend yoga class. Having a regular personal home practice is ideal. Here are some of the many ways that yoga supports healthy sleep.
- Yoga Postures: A vigorous practice is fine early in the day. However, start winding down the evening with a practice that focuses on slow, mindful movements. Focus your attention on postures that reduce physical tension. Doing so has the added benefit of calming the mind and emotions. Good ones to try include the child pose, gentle spinal twists, legs up the wall, and shavasana. Restorative yoga works wonders as well.
- Yoga Breathing: The Triangle Breath is a favorite for balancing oneself and is described in my book, Yoga Nidra for Complete Relaxation and Stress Relief (NHP, pg. 175). It is effective for increasing your energy when feeling tired, calming your nerves when feeling anxious, and promotes sound sleep. There are three parts to triangle breathing. The important thing is for the exhalation, inhalation, and the retention to be equal in duration. Therefore, adjust the rate of counting to four more quickly or more slowly depending on your lung capacity and comfort. Breathe through your nose; only use your mouth for breathing to the extent necessary.
Part 1 – Breathe out through your nose to the count of four.
Part 2 – Breathe in through your nose to the count of four.
Part 3 – Hold your breath to the count of four.
Repeat the whole process for a few minutes or until the desired effect happens.
- Yoga Nidra: Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It happens when your bodymind is in deep sleep but with one big difference – you remain consciously aware. How? A series of techniques are used systematically to relax physically, energetically, mentally, and emotionally. Yoga nidra awakens intuition, unconditional joy, and a timeless, spacious sense of being. Get more on the stages of yoga nidra and how to practice it here.
Yoga nidra can also be used as a natural sleep aid at bedtime. It eliminates layer after layer of tension and stress, allowing you to drift comfortably off to sleep and stay asleep. It’s like drinking a cup of comfort. More on this here.
Watch this short video on how yoga nidra helped her insomnia.
One hour of yoga nidra practice approximates four hours of sleep. This is due to the series of brain wave states experienced during yoga nidra (Saraswati 1998, Kumar 2008). Therefore, yoga nidra can help address sleep deprivation and renew your energy. The conscious experience of deep sleep is what makes it so restorative and unique. Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here. Remember, yoga nidra is not intended to be a substitute for sleep.
How to Experience Yoga Nidra:
Like all worthwhile things, regular practice yields the best results. It’s as easy as 1-2-3.
- Listen to Yoga Nidra Meditations: 24 Scripts for True Relaxation | Audible – iTunes – Amazon
- Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
- Experience yoga nidra on video/audio.
- Attend a virtual yoga nidra class held weekly on Zoom.
- Take a yoga nidra teacher training course and earn a certificate.
- Get yoga nidra downloads here.
- Get a book or audio below.
Sweet Dreams!
Sleep Well | Yoga Nidra CD Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.
Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downoads and CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com
Details Wholesome Energizers CD
Are you in search of stress relief?
Wholesome Energizers CD is your solution.
Written and narrated by Julie Lusk.
Original instrumental music by Tom Laskey.
Listen often to release stress, refresh your outlook and feel calm. Feel rested, rejuvenated and ready for the rest of the day. Introduction and 3 tracks featuring a relaxation exercise, beautiful guided imagery and helpful affirmations to bring your energy back. CLICK the blue title link above to find out more...
Wholesome Energizers combines relaxation, guided imagery, breathing exercises and affirmations by Julie Lusk M.Ed. with the soothing and relaxing instrumental music of Tom Laskey for stress relief.
The recording on this CD take you through a comforting relaxation process to leave you feeling rested, rejuvenated, and ready for the rest of the day.
Listen to this recording often for stress relief, to refresh your outlook, and feel calm and balanced.
Wholesome Energizers © 2003
Track Sequence and Sampler
- Introduction mp3 ( 2:34 min)
Tips from Julie about how to get the most out of listening to Wholesome Energizers. May skip after first play. - Squeeze Stress Away ( 13:20 min) Guided relaxation exercise to stimulate your energy.
- Woodland Walk mp3 ( 16:04 min)
Guided imagery is used to renew your vitality. It features an enjoyable walk in the woods - Your Garden ( 16:20 min)
Guided imagery and affirmations are used in a garden scene for cultivating qualities to reclaim health and inner strength.
- Listen often to release stress, refresh your outlook and feel calm. Feel rested, rejuvenated and ready for the rest of the day. Introduction and 3 tracks featuring a relaxation exercise, beautiful guided imagery and helpful affirmations to bring your energy back. CLICK the blue title link above to find out more...
Sleep Well ~ Yoga Nidra
Why struggle to get to sleep or stay asleep at night when you can sleep well with yoga nidra? Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot. Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep, interfering with good health and causing frustration.
Find the help you’ve been waiting for in these articles:
- Sleep Solutions: Yoga-Style talks about the best yoga postures and breathing techniques for a good night’s sleep.
- Yoga Nidra and Sleep explains what yoga nidra is and why it’s more restful than regular sleep.
- Not Sleeping Soundly? Here’s help for those nights when you feel you’re half awake and half asleep.
Listen to this specialized yoga nidra practice especially made for going to sleep (CD or digital download). It’s from Julie’s new book, Yoga Nidra Meditations: 24 Scripts for True Relaxation
Clear the deck for a good nights sleep by releasing physical, mental and emotional tension. You’ll love waking up in the morning feeling refreshed.
Enjoy using relaxation skills, specialized breathing techniques, mindfulness, and more. You’ll enjoy the soothing Native American style flute music followed by the calming sound of ocean waves, Mother Nature’s delightful lullaby.
- “I never slept better.”
- “I love the whole thing.”
- “I fall asleep so easily, I haven’t made it through to the end yet.”
Get copies of Sleep Well ~ Yoga Nidra for yourself and your friends and family here.
Digital Download
- Amazon
- Apple iTunes
- Google Play Music & other online outlets
Sleep Well | Yoga Nidra CD Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.
Sweet dreams!
Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader.
Julie is the author of
- Yoga Nidra Meditations: 24 Scripts for True Relaxation
- Yoga Nidra for Complete Relaxation and Stress Relief
- Yoga Meditations,
- Two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing
- Desktop Yoga®.
- Audio recordings include
Business, Organization, Conference Speaker
Stress Management, Wellness and Mind-Body Mastery Speaker
Are you looking for a conference speaker, business speaker or lunch and learn presenter for your organization or meeting? You just solved it!
Benefit now from our motivational training and resource materials provided in-person or remotely on Zoom.
- Stress management training skills for stress relief and increased productivity
- Wellness promotion techniques to improve total health
- Increase employee satisfaction with fitness techniques for the mind and body
- Desktop Yoga chair exercises & techniques to improve productivity and morale
- Yoga, Meditation and Teacher Training Workshops
- Julie has written five books and produced numerous audio recordings on these subjects. Review the testimonials page and look at the client list (PDF)
Book Julie Lusk – Call 513-248-9642 or click here to email.
Desktop Yoga ®
Keep employees alert and productive while reducing risks associated with repetitive motion injuries with Desktop Yoga ®. Effective chair exercises are taught to relieve aching backs, tired eyes and tight shoulders. Energy is replenished by learning ‘How to take a two-hour nap in two-minutes’ Julie is the author of Desktop Yoga ®.
DARE to Relax © Stress Management Workshop
Transform daily stress into the energy needed to enjoy life. DARE’s self-care principles include Diet; Attitude and Awareness; Rest, Relaxation, and Relationships; and Exercise.
Mike Sterling, Director of Human Resources, The Art Institute of Ohio writes:
Dear Julie: Thanks for sharing the Dare to Relax session with our staff. I have received several positive comments about it, especially the “2- Hour Nap in 10-minutes” segment.
Our staff received several valuable tips on reducing stress and the consequences of stress at work and in our personal lives. It was definitely time well spent.” Mike
Book Julie Lusk – Call 513-248-9642 or click here to email
Spices for Life ™ Wellness Workshop
Discover how to create, balance and enrich professional and personal power through a comprehensive approach to living. SPICES represents the six components of wellness: Social, Physical, Intellectual, Career, Emotional, and Spiritual health.
Mind-Body Mastery for Wellness
Gainan understanding of the principles and practices of the mind-body connection. You’ll learn a variety of techniques that effectively increase physical, mental and emotional health while decreasing stress.
- Mental Benefits: Improve concentration, memory and problem solving, increase energy, spark creativity, reduce frustrations and increase emotional stability.
- Physical Benefits: Increase immunity, reduce muscular tension and pain (headaches, backaches, etc.), regulate blood pressure, sleep better, cell rejuvenation and repair
Book Julie Lusk – Call 513-248-9642 or click here to email
Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH 45150
Greater Cincinnati Area
513-248-9642
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