THE SLEEP SANCTUARY
Frustrated, wide awake & unable to nod-off. All you want is to have the eight hours of uninterrupted sleep the health experts recommend. You know it’s important but it feels like you’re the only one not asleep yet. Here you are, awake, alert, another night of clock watching. Pre-empting how you might manage tomorrow with so few hours of quality sleep. Should I just get up now? Or stay in bed and keep trying?
You are not alone.
“Roughly 62% of adults worldwide feel that they don’t sleep well when they go to bed. Losing just one or two hours of sleep per night can have the same impact on motor and cognitive functions as going without sleep for a full day or two.”
Sleep is an important part of the human experience and interacts with many biological processes. And yet modern life is not set up in a way to prioritise quality sleep.
We tend to work long hours, spending much time infront of screens, receiving less natural light during the peak times that we need it to set our ‘master clock’ within the brain.
As a society we live under more stressful living conditions, perhaps for you its the worry or anxiety preventing you from falling asleep at night time. The symptoms of health challenges may impact sleep, but also some of the medications prescribed can have an effect on sleep. The time taken to fall asleep, the stages of sleep you experience, the number of disturbances you have in the night, all contribute to the subjective feeling of being rested the next day.
Disturbed sleep can be both a contributor and a symptom to various health problems (both physical and mental) and therefore a sleep strategy should be part of any wellbeing intervention. To protect our health it’s important to prioritise and engage in healthy sleep routines and habbits as often as we can.
- Welcome to The Sleep Sanctuary classes -
WHY YOGA?
Yoga can help shift the inner workings of our body to bring us closer to a state more conducive of sleep and deep rest. It can help to quieten the mind and calm our thoughts ready to drift away into a sleep state.
HOW?
Gentle postures, where we are not stretching ‘too much’ or ‘too little’ can help ring-out tension and the feeling of stress in our muscles. The brain perceives this ‘letting go’ of muscular tension as a sign that you are relaxed, that you are not under threat, that you do not need to remain in the ‘ready to respond’ mode that corresponds with waking hours, preventing us from sleep.
Breathwork is a powerful accessible tool which has been shown to impact our nervous system and shift us towards our Parasympatehtic mode. We feel more relaxed and at ease in this state and within our bodies changes start to unfold shifting our heart rates, the release of certain hormones, the down regulation of our stress response - think cortisol ! This gives rise to a system that is primed for bed and deep sleep.
Meditation to calm a busy mind and whirring thoughts that essentially keep us awake. It can help to shift us out of the particular brain wave activity that correlates with being awake and in doing-mode.
Not all yoga or all yoga practices have the above effect, so when participating in a yoga programme for sleep ensure you get support from a Yoga Therapist.
WHEN?
You can join me regularly from the comfort of your own home in one of three ways :
1 ) THE SLEEP SANCTUARY MEMBERSHIP
An online catalogue of carefully designed classes to help support your sleep. This online monthly membership allows you to work through the practices at home, at your own pace and repeat your favourites as many times as you like through unlimited access. There are movement practices, breathing exercises, restorative postures, meditations etc, ranging from 5minutes to 55 minutes in length.
£40 for 3 months access. January offer £20 for 3 months access. Get in touch to purchase your online access.
2 ) LIVE ONLINE SLEEP CLASSES
every second Friday of the month
7.30pm - 8.30pm
The ultimate combination of joint mobilisation, gentle restorative floor-based postures alongside breathwork, meditation and Yoga Nidra. A 60 minute class which blends traditional yogic practices with modern science to enhance your natural capacity to restore during deep and restful sleep.
3 ) REGULAR IN-PERSON WORKSHOPS IN EPPING
Click here to see all upcoming workshops / events
Create Your Yoga Sanctuary at Home
Arrive in your pj’s / comfortable clothing
Find a quiet corner of your home, dim the lights
Equipment to have ready :
-1-2 blankets
-2x Pillows OR 1x Bolster (see tutorial below on how to make your own bolster at home)
-Yoga belt / tie or dressing gown belt
-Yoga mat
-Warm socks
-Eye Pillow / mask
-Essential oils or a candle to create a cosy environment
“This class is the highlight of the week for myself and my teenage daughter. An hour and a half focusing on ourselves and welcoming an oasis of peace and calm, followed by a fabulous night of sleep.”
“Rhyanne I feel well rested in my body and mind today. Thanks a lot fo last nights sleep yoga class. I found the science part really fascinating knowing why we include certain postures and techniques is really helping to motivate me to do it for myself. Thank you”