• Holly

Yoga Nidra and How It Can Benefit Sleep

Updated: Nov 11

This is a guest blog written by Gemma Fisk, a Mother and Certified Infant Sleep Consultant based in Hong Kong that works with children aged from newborn to 6 years old. She believes firmly in a holistic and gentle approach to help our children to sleep better through plenty of love, comfort and reassurance.

After becoming certified as an Infant Sleep Consultant, she has helped hundreds of families across Hong Kong to get their precious sleep back. To continue with her love of helping others, she is now studying Adult Sleep Behavioural Therapy and hopes to use this new qualification to specifically help women suffering from sleep loss during pregnancy as well as postpartum sleep challenges. Read on to find out what Gemma recommends for better sleep!

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It is estimated that 2.2 million people in Hong Kong alone suffer from insomnia. Hong Kong is also the worst ranked in Asia for having a sleep deprived nation. When you understand that poor quality of sleep can lead to so many health complications that can be completely avoidable, it really makes you wonder why we don’t help ourselves more.


There are many causes to poor quality sleep but one that is most common and the biggest contributor to insomnia is stress. There are different levels of stress and a certain degree can be healthy for us to be exposed to, however we all have a different stress tolerance and finding our own personal balance and learning to cope with a stress overload is important.

The top reasons for stress: Job pressure, money, health, relationships, poor nutrition, media overload and sleep deprivation.

So, how can we cope better with stress so that it does not cause poor sleep or affect our overall health? Imagine a rubber band that builds up tension throughout the day with each and every stressful encounter that it comes across. From being stuck in traffic, to a work deadline, to an argument with your spouse. By the evening, the rubber band has built up so much tension that is snaps! By taking short pauses throughout the day to breathe and take time out, it will help to relieve the build up of tension in the rubber band so that the tension is controlled.

There are various breathing techniques that can be performed throughout the day and these can be as long or as short as you feel necessary. To begin with, I recommend taking 5-10 minute breaks as needed and this could be done by simply counting your inhales and exhales yourself or through a guided meditation of some kind. Take as many of these breaks throughout the day as you need and try your best to find time for them. You’ll thank yourself for this at bedtime but also as the day goes on as we are more productive when our stress levels are controlled.

Yoga Nidra brings incredible calmness, quietness and clarity. Previous research has said that 1 hour of Yoga Nidra can be as beneficial as 3-4 hours of good sleep! It is one of the deepest forms of all meditation and incredibly beneficial to keeping our stress levels under control and looking after our mental health. For anyone that finds it difficult to switch off and wind down before bed, I really recommend building a bedtime routine that incorporates Yoga Nidra on a daily basis. Just like physical exercise, meditation needs to be practised regularly to see the most benefit.


Check out my FREE Yoga Nidra for Pregnancy Meditation on Insight Timer!

Gemma is a Mother and Certified Infant Sleep Consultant based in Hong Kong that works with children aged from newborn to 6 years old. She believes firmly in a holistic and gentle approach to help our children to sleep better through plenty of love, comfort and reassurance.

After becoming certified as an Infant Sleep Consultant, she has helped hundreds of families across Hong Kong to get their precious sleep back. To continue with her love of helping others, she is now studying Adult Sleep Behavioural Therapy and hopes to use this new qualification to specifically help women suffering from sleep loss during pregnancy as well as postpartum sleep challenges. 


You can find Gemma on her website, Instagram or Facebook.

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©2020 by Holly Wong