Blog - Sleep Hygiene tips

Sleep Hygiene: Your Path to Insomnia Relief

Soothe the Mind with Breathwork or Meditation 

A busy mind is one of the biggest blocks to restful sleep.

Invite softness with:

• Humming Bee Breath (Brahmari): inhale through the nose, exhale with a gentle hum

• Alternate Nostril Breathing to balance the mind

• A few minutes of quiet meditation— Meditation is about strengthening the perspective of the neutral observer. This can be done through training your focus of attention (like a flashlike) on one or two points, such as the breath and body, or emotions.
   Compassionately bring our attention back whenever your focus of awareness (spotlight) wanders away 

These practices signal to your parasympathetic nervous system: It’s safe to rest.

Reset Your Rhythm

If your sleep pattern feels upside down, a simple routine can gently guide your body back:

• Wake up and get morning light

• Eat breakfast early

• Walk 

• Keep meals consistent

• Avoid caffeine after 3pm

• Skip late naps

• Dim lights in the evening

• Go to bed and wake up at the same time each day

Your body loves rhythm—it creates safety and restfulness.

Support Your Body

A few small habits help the nervous system unwind:

• Use a relaxation or breathing practice before bed
• Keep the bed for sleep and intimacy only
• Move your body during the day
• Reduce late-night caffeine, food, and alcohol
• If you can’t sleep, get up and do something soothing until sleepiness returns
• And if worries linger, write them down and tell yourself, “This can wait until morning.”

Create a Calming Space

Your bedroom should feel like a sanctuary.
Notice what might be disturbing your rest—light, temperature, noise, heating too high, an uncomfortable bed, or a restless partner—and adjust what you can.

For deeper energetic cleansing, try a warm salt bath before bed. Salt water is known for drawing tension out of the body and clearing the aura. Light a candle, play soothing music, and let the day melt away.