One Hack For Better Sleep

Do you ever have trouble falling asleep?

It can be so frustrating when you do ALL the things to prep for sleep and get in bed on time to make sure you get enough hours only to lie down and nothing happens. 

And the longer it takes to fall asleep, the more anxiety can start to creep up.

If this ever happens to you, I've got a relaxation tool to add to your REST Toolbox for sleep support.

It's been a game changer for me.

I got this sleep tip from a Yoga Therapist and OT who recommends it for all her clients to help them relax and fall asleep.

She recommends using a weighted eye pillow with some breathing exercises in bed to help with falling asleep (or back to sleep).

I honestly forgot about my awesome eye pillow that I've used in the past for naps and meditation.

So I dusted it off and tested it out.

OMG- it's been A-M-A-Z-I-N-G!  I've been falling asleep faster and sleeping deeper. 

In all fairness, I've been doing all the things to improve my sleep quality. I've shared those things in this FIT Blog but adding the eye pillow to the breathing exercises in bed has definitely led to a deeper relaxation response in my body.

Here's the eye pillow I use and recommend:

How it works: 

The eye pillow needs to be weighted as this the pressure over your eyes helps stimulate the Vagus Nerve and the relaxation response. Mine has a lavender scent which is calming to the nervous system as well.

I recommend the "Happy Wraps" brand. They come in sets of 4 so you can give them as gifts to family & friends.

Add it to some Breath Work:

Here are 3 breathing exercises you can trial with your eye pillow to help you relax your body & fall asleep faster (or help you fall back asleep if you wake up in the middle of the night).
 
1. Belly Breathing: 

• Inhale 3 seconds through your nose
• Pause a few seconds
• Exhale 6 seconds through your nose or mouth
• Repeat 3 rounds or more if you need it

 
2. Military Method Breathing Exercise: You’re going to breathe slowly as you relax from head to toe. With each breath, focus on letting your body feel heavy. Picture your body sinking down into your bed.

• Begin by relaxing your facial muscles. Your jaw. Release any tension in your eyebrows.
• Next relax your shoulders, then arms, and hands.
• Move your attention to your midsection and stomach. Relax your belly muscles.
• Next relax your thighs, your feed, and your toes. 
• Continue focusing on your inhale and slow exhale. You may fall asleep before you reach your toes especially as you practice over time.

3. Chanting "OM"- this sound creates a vibration in your throat  that relaxes you by stimulating the vagus nerve through its auricular branches. 

• Inhale through your nose
• Exhale and chant "ommmm" (as if you're saying "aum")- hold each "om" for about 10 seconds
• Repeat 3 times or more if needed

Note: You don't have to sleep all night with the eye pillow. It'll naturally fall off as you roll to your side or change positions. 

For the Kiddos: All of this would be great to do with kids for sleep support also. You can add a breathing buddy (stuffed animal) to their tummy to help with the belly breathing. I won't tell if you need a breathing buddy too.

OVER TO YOU:

You can use your eye pillow to relax for sleep and also during the day when you need a relaxation break or nap.  

Test out the eye pillow with each breathing exercise to see which one your body likes best. 

P.S. Feeling burned out? Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here.