11 Dec On sleep and sleep deprivation

I think we can all sign off for the experience of being completely out of it and exhausted after several nights in a row with poor sleep. Sleep and the quality of sleep is utmost important for our general health, both physical and mentally. And yes, you guessed right. I found inspiration to write about this as my sleep wasn’t too great this night;) Well, I know better days will come, its part of the package.

Anyway, sleep has non-arguably plentiful of benefits, and help the brain ‘reset’ from a neurological point of view, in the sense it allows the passed day to consolidate, tuning down brain activity to a lower mode, also preparing for the coming day. For babies and kids especially, much of the learning happens during sleep (neurological speaking), as plasticity (growing/development of brain cells) takes place on a certain ‘power mode’ of the brain. Later research shows similar processes of plasticity of grey matter in adult brains as an effect of meditative practices.

Shavasana (yoga sleep), meditation, bodyscans and similar practices give great benefits for the brain, and can aid highly when sleep quality is poor. 

Inversions (up-side-down postures) are also beneficial when wanting to calm down emotionally and mentally, thus great after a busy day at work. Standing and seated forward bends serves great effect too;)

Some tips for improving sleep hygiene:

– create a predictable and reasonable getting-ready-to-bed routine. This doesn’t include watching electronic screens untll the minute you close your eyes…

– ensure a comfortable sleeping space: think clutter free zone, right temperature, dim lighting etc

– thus ensure the physical base for your sleep experience to be as clarified and comfortable as possible.

– for your emotional and mental comfort, as for many getting to bed is the moment of increased rumination of thoughts, hightend emotional activation and anxiety waves, take following into consideration:

– prepare with a few moments meditation or simply sitting (or laying) quiet (eyes open or closed) tuning into the natural flow of your breath. Focusing on how inbreath and outbreath fills and lowers your belly and chest. Nowadays you find a good selection of instructional cd’s and online downloads for practices like shavasana, bodyscans and similar.

– if the space you sleep in, or sleep situations in general has an emotional association to something challenging and unresolved for you, strongly consider changing space, redecorating (yes, it can help), and talking to someone about it. There are therapists and other professionals specialized in sleep and related issues.

Well, hopefully helpful, and on this note I’m gonna rest some more before heading out (into the storm craze of a weather!)

Enjoy!