Fall Asleep Faster and Wake Up Refreshed
The 3-Minute Hack For A Good Night's Sleep
Good morning sleep-deprived friends! Do you often find yourself tossing and turning all night, unable to get a good night's sleep? That used to be me for years, until I recently discovered a sleep-hack that changed everything. In this newsletter, I'm going to share my DIY-sleeping pill with you and show you how to improve your sleep quality without spending a penny.
Sleep deprivation from heavy workload
As someone who used to work in professional services, I understand the pressure of having to perform at your best around the clock.
Unfortunately, that often comes at the cost of our sleep. In professional services, a hard deadline is non-negotiable. Delivery takes precedence, often before sleep, food, and even mental health. While not ideal, it's the reality of the industry. To succeed, you must ensure your energy levels are top-notch 7 days a week, 52 weeks a year.
Prioritizing sleep quality is crucial for a sustainable career in any high-energy-demand industry.
The breath is the best sleeping pill you can ever take
Unable to balance a good sleep with heavy workload, I tried all sorts of methods and remedies to help me sleep better, but nothing seemed to work.
This was until I started practicing Nadi Sodhana right before bedtime.
To my surprise, it worked the first time I tried it. Now, I have been doing it regularly every night for almost two months, and my sleep has significantly improved.
If you’ve been around my newsletter for a while you might already be up to speed with Nadi Sodhana. I’ve been writing about yogic breathing techniques for a while now. But if you’re new to this, it's a yoga technique that involves alternate nostril breathing. It's surprisingly effective at calming the mind and preparing the body for sleep. Trust me, I was skeptical at first too, but as I said, after trying it for just one night, I noticed a significant improvement in my sleep quality.
The best part? It only takes 3 minutes!
Before you hit the hay, sit down on your bed and try this technique. You'll be surprised at how quickly you'll start to feel more relaxed and ready for a good night's sleep.
Try it for yourself: the 3-minute hack for better sleep
Here are the steps to perform a 3-minute Nadi Sodhana breathing practice:
Sit comfortably in a cross-legged position on your bed with your back straight and your palms resting on your knees.
Close your eyes and take a few deep breaths to relax your body.
Using your right hand, bring your index finger and middle finger to your forehead, between your eyebrows. This is known as the "third eye" point.
Close your right nostril with your right thumb and inhale deeply through your left nostril.
Once you have filled your lungs, close your left nostril with your ring finger and hold your breath for a second.
Release your right nostril and exhale slowly through it.
Inhale deeply through your right nostril, then hold your breath for a second.
Close your right nostril with your thumb and exhale slowly through your left nostril.
Repeat steps 4-8 for 3 minutes, alternating between inhaling through one nostril and exhaling through the other.
When you're finished, take a few deep breaths through both nostrils to seal the practice.
Optional - Add mental notes on the inhale and exhale for enhanced calming effect of the nervous system and the mind:
Inhale: I am calm / I am safe / I am relaxed
Exhale: I am letting go
Remember to breathe deeply and steadily throughout the practice, and try to focus your attention on the flow of air through your nostrils. With regular practice, Nadi Sodhana breathing can help to calm your mind and prepare your body for a good night's sleep.
If you need help, I can coach you 1-1!
So there you have it: the 3-minute hack that changed my sleep for the better. I encourage you to give it a try and see if it works for you too.
And if it doesn't, no worries! Just email me and I'll give you a free 30-minute coaching session in Breathwork.
Because at the end of the day, we all deserve to get a good night's sleep. Sweet dreams!
Help your sleep-deprived friend or colleague
Thank you for reading Yoginify, see you next week. Namaste!
Ida