3 of the Most Effective Breathing and Meditation Techniques for Better Sleep

Let’s face it: getting a good night’s sleep isn’t always an easy task. Between demanding jobs, an overabundance of stress, late nights, and an increasingly plugged-in lifestyle (shut down that iPad, please), it’s no wonder that most of us aren’t getting the proper amount of rest. Although I generally sleep well, there are always nights that I find myself waking up... and then comes that frustration about how you're staying awake - putting you even further away from going back to sleep!

Developing sleep hygiene, regular habits that are conducive to a good night’s sleep is so incredibly important to your health as an adult. And although it seems unfair that sleep doesn’t just come naturally, a bit of breath-work and some meditation can help you along. While we can't guarantee these techniques will cure you of insomnia, they will allow you to enter a state of deep relaxation and comfort, to set the scene for some great snoozing.

For these techniques to work their magic, make sure your bedroom feels like a soothing, sleep oasis – stress and distraction-free. Dim the lights, pop on an eye mask, light some incense, apply essential oils and breathe...

1. Pranayama breathing: This ‘yogic breathing’ exercise involves regulating your breath, which helps activate the parasympathetic nervous system, teaching the body to slip into a state of deep rest and relaxation. Simply close the right nostril off with the right thumb. Inhale through the left nostril and exhale through the left. Try to practice as slowly as possible with your eyes closed to create a calming and soothing effect for the whole body.

Elevate Your Experience: Apply our Calm Aromatherapy Roll-On onto your pulse points (inner wrists, temples and behind ears) right before you begin your Pranayam. This tranquillity-enhancing blend is crafted from a calming medley of Rose Geranium flower leaf and stem oil that's formulated to relax your body and mind for more peaceful slumbers. 

2. Mindful body scanning: As you lie on your bed, bring your awareness to the breath and the body. Notice how the breath moves up and down in your chest and belly, and notice the places where your body is touching your bed. Then, starting at the toes, think of “switching off” any effort in each part of your body, bit by bit. Let it all go as you gently slip into a deep, meditative state.

Elevate Your Experience: Let Go Aromatherapy Roll-On is a good accompaniment to night time body scan. Roll this supportive blend of geranium, patchouli, orange peel, lime and ylang-ylang onto your wrists and temples for a soothing sleep-scent aid.

3. Counting your breath: To slow the mind down and release you from cyclical patterns of thought, count your breaths. Inhale for 5 counts, hold the breath for 5 counts, exhale for 5 counts. Pause. Repeat. It’s that easy! This simple exercise helps signal to the body that it’s time for some shut-eye. I use this technique whenever I feel anxious too. 

Elevate Your Experience: Dreaming Aromatherapy Roll-On contains an aromatic blend of sleep-inducing essential oils traditionally used to help melt away stress and to encourage a better night’s sleep. Apply this to the body’s acupressure points right before you begin your counting technique.

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