Having trouble getting eight hours of shut-eye? Steal these secrets from some of the country’s top teachers.
Keep your bedroom cool and dark. Aim to go to sleep at the same time every night. Don’t sleep with a TV playing in the background. While these tips are great, you’ve likely heard ‘em a million times before and have tried all of them—and you’re still not getting the shut-eye you need.
Setting up a well-planned nighttime ritual to prepare your mind and body for sleep can help you get high-quality rest, which is important for everything from weight control to controlling blood sugar to keeping you in a good mood. So, who better to ask about bedtime routines than yoga teachers? Calming and centering techniques are their areas of expertise, plus many of them teach early-morning classes, which makes regular sleep schedules extra-important.
See also This Yoga Nidra Video Will Help You Fall Asleep in 5 Minutes or Less Tonight
Here, 10 yoga teachers share with us their exact night-time routine that helps them get high-quality sleep.
1. Wind down with lavender, an immunity shot, and Legs-Up-The-Wall Pose
Brittanee Greenhaw, yoga instructor at Rancho Valencia Resort & Spa in San Diego, California, takes self-care seriously at night. Her multi-sensory wind-down rituals start with an immunity shot. She uses fresh-pressed ginger root, 10 drops of grapefruit seed extract, 3 drops of oregano, and dilutes the mixture with coconut water. She also likes to have Yo-Yo Ma Cello music playing in the background, but switches to classical music closer to bedtime. Some of her other go-to rituals: Showering using a lavender body scrub, using a jade roller to reduce inflammation of the face and lymph nodes, applying a magnesium body cream, and massaging lavender oil into the arches of her feet and then putting on cozy socks to increase the absorption and keep her feet warm. Right before bed, she stays in Legs-Up-The-Wall Pose for 11 minutes (it’s a balancing number, she says!), turns off the lights, puts an eye mask on, and drifts off to sleep.
2. Calming yoga flow, a bedtime tonic and journaling gratitude
Prior to bed, CorePower Yoga’s Master Trainer Emily Schmookler moves through a calming yoga flow. Here’s her sequence: Standing forward fold, squat and curl, toe stretch, crescent moon into half splits, table top with a couple cat-cows, child’s pose, and seated forward fold. Then, she rolls onto her back and does some gentle twists and movements to stretch her hips. She also drinks a night-time tonic to unwind. It includes Life Spa’s Ojas Milk, 1/4 teaspoon of ghee, 1/2 teaspoon of honey, and Four Sigmatic Reishi Mushroom Elixir. “This tonic is an Ayurvedic rejuvenate and aids in nourishing your depleted energy, calms your nervous system and helps to rebuild your immune system,” Schmookler says. Her night-time routine also includes writing down three things she was grateful for during the day.
See also YJ Tried It: 30 Days of Guided Sleep Meditation
3. Soak in an Epsom salt bath
Teri Wilkinson, yoga instructor, Ko’a Kea Resort & Spa in Kauai, Hawaii says she takes a 10 to 15 minute hot bath before bed. “I put in 1 cup of Epsom salt and 1 cup of baking soda to allow my muscles to relax and loosen up, my body to detox, and to clear my mind from my day.” She then drinks a cup of Celestial Seasonings’ Sleepytime extra. The valerian root in the tea, she says, helps her sleep deeply for about seven hours.
4. Do restorative yoga stretches and listen to melodic tunes from around the world
Each night before bed, Kirkland Shave, program director at Mountain Trek Fitness Retreat and Health Spa, and a certified yoga instructor, does 15 minutes of restorative yoga stretches. He finishes his stretching session with a short Chi Kung energy circulation practice, and makes some prayers of gratitude. “After, I turn my phone onto airplane mode, put in my noise-cancelling earbuds, tune into some melodic East Indian ragas, or Japanese Koto and Shakuhachi music, and lay atop a few spikey balls in bed, placing them along my neck and back,” he says. The balls place isolated pressure on imbalanced connective tissues to increase circulation, and also reduce muscle fatigue and soreness, he says.
See also This 6-Minute Sound Bath Is About to Change Your Day for the Better
5. Use an old-school alarm clock
Since Lauren Larry, a yoga teacher in Manhattan, Kansas, teaches 5 a.m. classes, she makes sure she’s in bed early and doesn’t get disrupted. “I banish tech from my sleeping space,” she says. In fact, she even relies on an old-school alarm clock. Without tech in the bedroom, Larry says, she doesn’t get caught up in the news or a tweet storm.
6. Stone diffusers, tea, and p.m. poses
Carolena Coley makes Bedtime Tea by Yogi and sets up her Vitruvi stone diffusers with a lavender and sandalwood essential oil blend before bed. “As I am drinking my tea, I practice mindfulness with my senses for grounding; what I can feel, hear, see, smell and taste,” says Coley, Yoga in the Vineyard instructor at Spa Terra at The Meritage Resort and Spa in Napa Valley, California. “Then, I take a few minutes to acknowledge my day with my gratitude practice.” In addition to Legs-Up-The-Wall Pose, she also does a Reclining Bound Angle Pose, and stays in this pose for five minutes, placing one hand on her heart and one hand on her belly. “I connect with my heartbeat and my breath, breathing in and out for a count of eight,” Coley says.
See also Try This Calming Meditation the Next Time You Need a Detox
7. Have a go-to song for bedtime
Remember nursery rhymes? It’s good, too, to have some soothing melodies that signal bedtime when you’re an adult. Kelly Clifton Turner, yoga instructor and Director of Education for YogaSix, often does 5 to 10 minutes of Legs-Up-The-Wall before bed. She also listens to a favorite song. (“Soul Lotion,” by Cadet de’l’espace, and “Cease To Know,” by Eluvium are currently in rotation). “There is an almost Pavlovian response when I hear those songs,” she says.”I settle right down.” If thoughts enter her mind while she’s relaxing (i.e. “What time is my first meeting?”) she thinks to herself: “This isn’t the time to spend on that.”
8. Mediate and make a to-do list
“I set a meditation cushion on my practice mat, close my eyes and face east in my studio and take the time to meditate, reflecting and reviewing my day,” says Karen Newton, a yoga teacher at Sage Yoga Studio, which is the on-site studio of Prairie Guest House in Fishers, Indiana. During her meditation, she plays relaxing music. “After my 30-minute meditation, I will write out my to-do list for the following day,” Newton says. Knowing she has an agenda for the next day brings about calmness.
See also These 5 Yoga Poses Will Make You a Morning Person
9. Count your breath
Some nights, no matter what you try, it’s hard to fall asleep. When that happens, try this technique, courtesy of Jennifer Reis, a teacher at Kripalu Center for Yoga and Health.
● Lie down, get comfortable, and close your eyes.
● Become aware of your breathing.
● Slowly count the exhalations backward, starting with 10. Keep your focus solely on the breath.
● If you lose track while counting, begin again with 10.
See also This Energizing Matcha Lime Smoothie Will Help You Wake Up Without the Caffeine Spike
10. Enjoy a sound bath and a book
Love relaxing with music at night? Spotify has a “sound bath” playlist, points out Erin Motz, the co-founder of Bad Yogi, which offers online yoga classes. In addition to listening to the calming sounds, Motz also likes to read before bed, but she makes sure it’s light reading and not too riveting. She also practices 8-4-8 breathing to calm down the central nervous system and prep the body for sleep. Some of her go-to p.m. poses: Legs-Up-The-Wall Pose, Supine Twists, and Pigeon Pose.
So, will you be incorporating any of these techniques into your own sleep routine?
One Yoga Teacher's 3 Lessons We Could All Learn About Making Money
Yoga and abundance don’t always feel like they belong together. One yoga teacher shares the lessons she learned about accepting wealth and tearing down financial barriers that weren’t serving her.
As I watched the snow fall into the hot tub at the retreat center I was visiting, nestled in Colorado’s Rocky Mountains, I found myself thinking, How did I get this luxury?! Taking four days off to indulge at a hot springs in the mountains while learning from my yoga mentor seemed like a far cry from my start as a yoga teacher. Being underpaid was a regular occurrence when I first started teaching. Struggling to buy groceries, trips to the gas station hoping that I didn’t go over the twenty dollars I had in my wallet, and not being able to afford health care (gulp) were discomforts I grew strangely accustomed to.
I was extremely passionate about teaching yoga and I loved doing it, but my bank account did not match my passion as an instructor. As much as I would like to blame corporations, point my finger at capitalism, and gnash my teeth at the unfair nature of my soulful work being so undervalued, the truth is that my value as a teacher was already at a deficit before I even stepped foot into a yoga studio.
See also 10 Business Secrets to Starting a Successful Yoga Career
When I followed the thread that led me to being a “poor yoga teacher,” I could trace it all the way back to the old sayings that were instilled in my absorbent young brain as a child: “Money doesn’t grow on trees.” “You have to work hard for money.” Or the most insidious, “Good people don’t need money.”
These seeds grew in my subconscious at a slow and steady rate. Over time, they became my reality, and as my yoga career developed, so did my belief that money meant struggle.
See also A 5-Minute Meditation To Relieve Financial Stress
I said “yes” to unpaid yoga gigs. I constantly bustled across town from one teaching job to the next. And I watched as my own practice fell to the wayside because teaching at a high volume was siphoning all my time and energy.
Finally I hit a bottom. I was fed up with scraping by, and I knew something had to change. I realized that if I wanted abundance, I needed to make a choice. That choice was to start shifting my perspective around money so that that I could not only heal my relationship with money, but also welcome prosperity into my life.
See also A Katonah Yoga Sequence To Live A More Abundant Life
There were three critical things that shifted the tide for me, and I know they can help any teacher looking to give themselves a raise.
1. Realize that spirituality means abundance
When you go into class and speak the word “abundance,” can you honestly say that you are feeling it in all areas of your life? Chaining yourself to the idea that being spiritual means financially struggling can disrupt the abundance that is waiting for you. When you accept that financial abundance and spirituality can have a thriving working relationship, it will reflect in your spirit—and your bank account! Take it from visionary Maya Angelou, who said, “My mission in life is not merely to survive, but to thrive”.
See also The Yoga of Money: Take Wisdom from the Mat to Your Finances
2. Get crystal clear on your teaching intention
For some people, teaching a full load of 15 classes a week can strain your health and your capacity to serve. As in any other business, it can take time to build a network and establish a presence in the yoga space. Figure out a teaching strategy that will fulfill you and help maintain your sanity—not detract from it. Do you see yourself teaching full time? Does having a full-time job while teaching two to three classes sound fulfilling? Get clear on what is right for YOU. The way I figured this out was by getting support from a business coach and community I trusted so that I could navigate how to market myself and speak effectively about my services.
See also Live + Practice From the Heart: Identify True Intention
3. Seek great mentorship
One of the most pivotal steps you can take to open to financial abundance is to seek guidance from other successful yogis. Learning from others who gained wisdom and experience from walking a path before me allowed me to understand the paths available to me. Just like your daily local teacher, learning from someone who knows the ropes is so much easier than trying to figure it out yourself. I also sought guidance from business mentors and like minded women who were committed to living on purpose that could teach me how to offer my gifts, live my purpose, and get the structure I needed to financially sustain myself. Look for local clubs, meetups, and other networking opportunities in which you’ll be able to make valuable connections in the community.
See also A Yoga Teacher’s Guide to Social Networking
Just like yoga, stretching your financial container can cause some discomfort. Just like the journey of yoga, the path to feeling ease and grace with our money values starts from within. With a clear vision and the right tools and support, knowing and claiming your worth as a yoga teacher is totally possible!
8 Poses to Feel Empowered and Sexy
Try an affirmation practice to create a more satisfying sex life and spiritual life.
When I was going through a divorce 10 years ago, I used affirmation practices to try to shift my mindset during the healing process. One phrase I repeated often was “I am beautiful.”
As silly and simple as this may sound, it really helped me. Failing at a marriage is very painful and I carried a lot of judgments about myself, especially since I had been the first in the family to get a divorce. Walking around each day with this affirming thought, even if I didn’t believe it in the beginning, was life-changing. It helped me realize that my words and thoughts are powerful and that I’m in control of how I feel about myself. I began walking with confidence and maintaining a sense of calm in my communication and interactions. In addition to the affirmation practices, I started studying in the Bhagavad Gita and began to apply some of the teachings to my relationships, including in the bedroom. It took several years, but I began to develop a healthier relationship with myself and my sexuality. I learned how to break down my sexual walls and release judgment and fear to become my gorgeous, badass self from within.
I’ve learned that having sex and feeling sexy can and should come from the purest space. That will create the most euphoric and pleasurable experience for both you and your partner. I now teach “Sattvic and Sexy” workshops and courses because I want to help more women tap into this empowering space where they can stop harshly judging themselves or suppressing their sexuality.
See also “Three Things Divorce Taught Me About Love”
Sattva is the highest of the three gunas (mental qualities) in Ayurveda. It means pure, poised, or objective. The lower two gunas are tamas and rajas. Tamas is a mental state of inertia, dullness, or laziness. Rajas is associated with mental agitation and hectic activity. We need rajas to move us away from tamas, but our ultimate goal is to move into sattva. If you’re passionate about something or someone but you’re overthinking, emotional, or getting caught in your head, then there’s an attachment and you’re in rajas. If you have passion from a pure place and it doesn’t control you, then you’re sattvic.
See also How a Sattvic (Pure) Diet Brings You Into Balance + 2 Ayurvedic Recipes
To start feeling more empowered, sexy, and content in your life and relationships, try this 8-pose sequence. Each posture is paired with an affirmation to inspire you to become the best version of yourself, both as a lady and a lover, so you can create the sex life and the spiritual life you deserve.
Then, join me for a free “Sattvic and Sexy” webinar on April 10 at 2:30 EST. I’ll share more tips for developing a healthier relationship with yourself, your sexuality, and your partner. Register today!
A Mindful Parenting Practice to Help You Be Present—and Enjoy the Daily Moments of Motherhood
By exploring mindfulness you can learn to be present through the magic (and chaos) of raising kids.
Wouldn’t it be wonderful if you could start each day alone, overlooking the ocean with a cup of coffee or meditating quietly in your garden? Or maybe journaling while cozied up in bed with a cup of tea sounds like perfection to you. Whatever your ideal scenario — if it were possible, it might help you have a deeper sense of calm to carry with you throughout the day.
If you’re a mother, your mornings probably don’t start out quite like that. Instead of calm there’s chaos, instead of peace there’s exhaustion, instead of timeliness there’s rushing. And while it might not be feasible to take a few moments alone, you can bring mindfulness into your day and practice the art of being present:
Set a goal to be mindful today and throughout this week. Notice (without judgment) how your body feels upon waking. Are you tired or achy? Are you feeling great? Allow yourself a few deep breaths — in and out — before your feet hit the floor, and remind yourself that today is a new day.
See also The Gift of “I Don’t Know”: How Mary Beth LaRue Is Embracing Life’s Uncertainties
No matter how overwhelmed you feel or how long your to-do list is, you can set aside this time to observe your life and your children and to simply notice.
Notice your child’s first facial expression of the morning. Notice the warmth of your first sip of coffee or tea and how the steam feels on your face. Notice the feeling of your child’s body and weight in your arms. Feel the warm water and soap on your skin as you wash your hands for the first time today. While the big firsts in your child’s life play a significant role in making memories and reaching milestones, you’ll discover many other firsts if you allow yourself to be in the moment.
As you shift into mom mode for the day, observe your child through the lens of curiosity. Does she want to be close to you or to play independently? Is he trying something new and waiting for your encouragement?
While you explore this concept of being present, what are you recognizing about your child? Do her facial expressions change when she is really focusing on something? Do his eyes narrow as he scans the pages when you read books together? Does his voice change when he gets really excited?
See also Yoga for Moms: Letting Go of Mom Guilt
As mothers, we need these mindfulness skills to refocus our attention where it is needed most.
We all need those gentle reminders to live in the now. In difficult times, stop and ask yourself, “Am I here?” “Am I experiencing this moment?” Sure, some of these moments will include piles of dishes and unfinished tasks at work, but when you are fully experiencing your life, you see with a new level of depth and awareness.
We invite you this week to take the time to find stillness each morning and create a rhythm of coming back to the present and noticing what’s before you . . . in all its guts and the glory.
Your attention may wander, and you may forget to call upon this practice, but that’s exactly why it’s called practice. At any point in the day, mindfulness can help bring you back to the present and provide a new opportunity to spend beautiful, undistracted moments with your children and your life. It’s these everyday moments that make up our entire lives — may we revel in them together.
Give yourself fifteen minutes to pause and revel in this experience of noticing the wonder that is your life.
- Find somewhere to sit or lie down where you can feel relaxed. Take a second to get settled and then begin by taking three or four deep breaths.
- Close your eyes if that feels natural to you. Allow yourself to appreciate the silence. Appreciate how good it feels to be by yourself. Appreciate the space you need away from the day-to-day to be able to honor the beauty of your life.
- Now, sort through some memories. Bring yourself back to the very minute you came face-to-face with your child. Allow yourself to feel that wonder again. Remember saying to yourself, “Is this real?”
- Recall when you heard your child say “Mama” for the first time. Where were you? What season was it? Let yourself revel in how special that made you feel. These moments will forever be yours.
- As you take this time and settle into your meditation, reflect on the wonder and magic of your life and simply breathe. With each inhale, breathe in the beauty of all these sweet memories and hold the inhale for an extra moment while you savor them. With each exhale, smile softly and allow these precious moments to soothe you. Repeat, slowly inhaling and exhaling.
Come back to this meditation any time you feel like you’ve lost the magic of motherhood. Bring back the joy-filled, real memories of your journey and open your eyes up to the small, everyday moments of wonder around you. The magic is always here.
See also 4 Breathing Exercises to Help Kids (and Adults) Manage Their Emotions
ABOUT OUR AUTHOR
Rachel Gorton is the business development director at Motherly, and a contributor to the new book, THIS IS MOTHERHOOD: A Motherly Collection of Reflections + Practices (Sounds True, on sale March 12, 2019) by Jill Koziol and Liz Tenety, edited by Colleen Temple. She lives outside of Boston with her husband and three children.
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