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Jess Yoga’s Top 5 Tips for Better Sleep
With research proving that replacing an uncomfy bed can result in an extra 42 minutes of sleep per night, we have worked with @_jessyoga to develop five tips for better sleep.
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Strike a pose!
Calming breathing exercises and specific yoga poses help move us into our parasympathetic nervous system (the rest and digest state), which reduces the autonomic stress response, lowers our heart rate and calms our busy mind before sleep. I recommend practising Yoga Nidra or the 4-7-8 Breath before bed to bring you into a state of deep relaxation.
Ditch the tech…
Ditch your smartphone at least 30 minutes before bed. I prefer saving one hour entirely tech-free to quiet the mind and prevent active brain stimulation that delays REM sleep. Did you know that blue light from our device screens is an artificial light that mimics daylight making you feel alert? Instead, pick up a book or do some light journaling to calm the body.
Create a sanctuary for sleep
Immerse yourself into a space that feels safe and relaxing to help soothe the mind and slip into a restful slumber. Light a candle, use essential oils or massage in your favourite skincare with a Gua Sha before bed.
Shop our favourite relaxing scents here
Invest in your rest
What you sleep on does affect how you sleep! Are you comfortable? Are you getting enough support? Does your temperature stay regulated? Does your bedding promote relaxation? With Sterling Home’s impressive expert sleep range, you’ll never have to have an uncomfortable night’s sleep at home again.
Exercise during the day
Studies have shown that just 30 minutes of moderate exercise can be enough for you to experience improved sleep that same night. "I tend to feel over-stimulated if I exercise too close to bedtime, so I always exercise in the morning or afternoon instead - find out what works for you." Anything from a brisk walk to a series of yoga poses could be enough to get your heart rate up.
Don't have space to exercise? Use your bed!
Beds are the perfect place for exercising. Especially yoga! No special equipment is needed, use your bed as your own yoga mat.
Tillicoultry Transformation
Our top floor in our Flagship Store in Tillicoultry has had a huge transformation. It has been transformed into the Home of Sleep which has an extensive range of top-quality divans, mattresses, bedding and bed brands, with an expert team with tips and suggestions on transforming your sleeping space for the new year. The new ‘Home of Sleep’ now takes over the entire top floor of Sterling Home Tillicoultry, doubling in size from the store’s previous bedroom department.
Featuring everything from bedding and bed frames, mattresses and bedroom furnishings, the new department will encourage guests to get comfy and try before they buy - the perfect opportunity to test out what works for you and finally replace that old mattress!
Jess Yoga’s Bedtime Yoga Sequence for Better Sleep
Try this bedtime yoga sequence to help improve your sleep! These calming yoga poses help move us into our parasympathetic nervous system, the ‘rest and digest state’, known in yoga as our Tamas Guna. Each pose helps by lowering our heart rate and quieting our minds for a deep, restful slumber.
Once you get comfortable and supported in each pose, Jess recommends holding it for around 3-5 minutes.
The poses below, which you can try at home, are:
- Legs Up the Wall
- Child Pose
- Reclined Butterfly Pose
- Thread the Needle
- Supported Bridge
