This past year, I’ve had some on and off sleeping issues. I’ve tried going to bed earlier, going to bed later, changing pillows you name it. I’ve finally come up with a plan that seems to be working for me. It’s been a trial and error of sorts the past few weeks. Today I’m sharing my new Night Time Relaxation Plan.
Night Time Relaxation Plan
Turn off the TV 30 min before bed
This is the biggest struggle in our house! I cannot get my husband to turn off the TV at night. In “my relaxation plan” the TV is turned off 30 min before our “bed time”.
Already in my pajamas, I like to do one last foam roll hitting all the major spots and going back to anywhere that was sore earlier. I usually add in a few down dogs or spine twists. (about 5 minutes)
Yoga on The Wall
I wrote a few weeks ago about loving these 4 restorative yoga poses . I am continuing to keep them in my nightly relaxation plan. While I am lying on the floor, I admittedly usually do one last check on Instagram or Facebook.(5-10 minutes)
New to my relaxation plan! I was given access to the Breathing app (prerelease) which uses Resonant breathing to guide you toward a state of meditative relaxation. It is now available at no charge for Iphones here. More on Resonant breathing below. I’ve added in this 1 minute resonant breathing routine right after my yoga on the wall. Since it’s only 1 minute, I just stay in the lying position and use my phone for the breathing cues. (1 minute)
Read A book
Finally, I am in my bed and reading from an old fashioned paperback or hard cover book. (15 min) I ditched my Kindle as it seemed to bother my eyes. I enjoy fiction mystery/thriller/legal type books. Currently reading Nelson Demille’s Cuban Affair.
More on Resonant Breathing:
“The effects of resonance supports the innate ability of our body, nervous system, and emotions to restore themselves through the balancing of the complementary branches of our autonomic nervous system, which control our heart rate, blood pressure, digestion, respiration, and many other automatic functions of the body.” source
The Breathing App could not be easier. You simply choose how long you would like to breath for (btwn 1-30 min). Choose your breathing ratio of inhale and exhales. Finally, choose your screen.
- A breathing ball, that gets larger to cue your inhale, and smaller to cue the exhale;
- A clock, that counts up on the inhale, and down on the exhale;
- Musical cues, for those who wish to breathe with their eyes closed, or to listen with headphones, on the subway, on a plane, or at work. Breathing App
- Just hit play and you are ready to go
I am finally getting a better night’s sleep most nights. I feel that this “little cocktail” that has become my night time relaxation plan is working for me. Now, if only I could get my husband to stop rolling around and waking me up. I guess that is a whole other post though huh?
Do you have a night time relaxation ritual? Have you tried resonance breathing?