Tag Archives: sleep deprivation

Effortless Meditation: lie down | an introduction to yoga nidra

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Meditation is easier when you lie down. (Tweet that!)

I was SO chronically sleep deprived the neurologist thought that I had had a stroke. I have a background in nursing so that scared the s**t out of me!

Swami Satyananda Saraswati wasn’t a sleep-deprived mom but he gave us something to help us cope with sleep deprivation. And help us recover.

Yoga nidra.

 STOP! Yoga what?!

Don’t be put off by the woo-woo sounding name!

Wouldn’t you love a lie down right now?

Then get up after 10-20 minutes feeling like you have had a mega-nap?!

That’s yoga nidra.

Seriously, you can’t do it wrong. You lie down. You listen to a recording. You get up. And you feel AMAZING.

That’s yoga nidra.

When you listen to yoga nidra (a specific type of guided meditation) your brain is super relaxed. Your brain is SO relaxed that your EEG (the test that shows electrical activity in your brain) shows that you are in a similar state to being asleep (Nilsson, 2013). NICE!

That is AMAZING news for anyone that is sleep deprived, especially moms!

Yoga nidra research from the Kennedy Institute, Copenhagen, shows that your brain is also functioning at a high level of concentration that is completely effortless (Nilsson, 2013).

High level of concentration? Completely effortless? This is EPIC news!

My stroke scare got me serious about tackling chronic sleep deprivation. I had maxed out. Two years of my daughter breastfeeding every two hours overnight.

Yoga nidra became my top recovery tool.

More specifically Divine Sleep Yoga Nidra. Now doesn’t that sound um, divine???

I adore Divine Sleep Yoga Nidra. And this version of yoga nidra was developed by Jennifer Reis from the Kripalu Center for Yoga and Health. 

Divine Sleep Yoga Nidra is a guided meditation that has the power to transform, heal & rejuvenate you. WOW.

I use Divine Sleep Yoga Nidra to help me catch up on sleep. I can’t fit in an extra 3 hours sleep. So I lie down and listen to 20 minutes of Divine Sleep Yoga Nidra. It’s pretty much the same thing!

I’m hooked on Divine Sleep Yoga Nidra.

So when I heard Jennifer Reis would be coming to Australia to teach her Divine Sleep Yoga Nidra training, I was there. And now I can call myself a Divine Sleep Guide. Oooooo!

If you are desperate for energy, need to de-stress, and want to be that fun person again, you’d give it a go wouldn’t you? It’s effortless meditation.

Try my free 10 minute effortless meditation here.

What is your biggest frustration with meditation?

Let me know in the COMMENTS section.

And please click the LIKE button if you found this post helpful.

 

 

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Sleep Tips & Meditation To Feel Energised

I have just finished a meditation challenge and what a week to do it in. Bah! My toddler has had a crazy week (not just on the full moon!) and doing this meditation challenge has helped me to:

  • feel more energised (what every sleep deprived mom needs right?)
  • release physical tension (I lie down to meditate)
  • release emotional cr*p from relentless toddler meltdowns
  • feel more refreshed (even when my to do goes round and round in my head while meditating)
  • in all honesty, it was just what I needed to cope this week (I just didn’t know it!)

I have created 10 daily sleep tips including a 10 minute meditation to help sleep deprived moms feel more energised. Get better sleep and get an energy hit here!

Sleep Deprived Moms

If you are looking for a community of sleep deprived moms head over and like this Facebook group: Sleep Deprived Moms.

If you are a sleep deprived mom (or know one!) looking for support and ideas to have more energy, sleep better and feel good, I’d love to see you in our recently formed group.

xxx

How To Relax When You’re Sleep Deprived

meditation.jpgThis is where you would’ve found me if you’d have knocked on my door 10 minutes ago. Lying down, eye pillow & blanket on, surrounded by mess. This is how I have learned to relax as I slowly creep out of my chronically sleep deprived state. Usually I would tidy everything up, put on some suitable clothing, create a ‘meditation space’, have a cup of tea, settle in, meditate, journal. You get the picture – lovely and all but time consuming and tiring!

I have learned the hard and scary way (see previous post here) that I need to just stop and drop 🙂 I don’t use baby/toddler nap time to do the dishes, laundry, houseclean or cook anymore. Uh uh. No thanks. It’s not worth it.

As soon as my toddler was in her bed this is where I laid down. There’s nothing better than getting to lie down and meditate, especially if you’re sleep deprived. Here’s a sample of what I was listening to! 

Chronic Sleep Deprivation & Exercise

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After being told I had chronic sleep deprivation by a neurologist who thought I’d had a stroke, I thought I’d “just” have to get more sleep. I say “just” but for anyone that has breastfed, that in itself is quite a challenge! But no, it requires a big change in everything, including exercise.

I have had to shift my thinking about this because I had gone from a bit of a fitness nut pre-pregnancy, then to a bit of a wobbly mess with all the relaxin in my body during pregnancy when I attempted to even go walking for 1/2hr, to putting the needs of my bub WAY ABOVE mine, resulting in virtually not much exercise at all to be honest. Well, the occasional pilates and yoga but it was like starting from scratch as I now had to learn about post-pregnancy body and what that now meant to me (hello back spasms, weak core, no cardio fitness). I’m so fortunate to have an amazing pilates teacher that has helped me with all of this since my bub was 3months old.

But with chronic sleep deprivation my hormones were way out of whack. And still are. It’s going to take time. As in months and months of time, and ‘me time’ to do some exercise to help get those hormones back to normal. Giving myself some time to exercise has meant I needed to get my head around the ‘how to’. So it sounds like a great plan to get up before my toddler and do some exercise right? Isn’t that what ‘they’ suggest? That doesn’t happen very often as I’m sleep deprived right? So I need sleep!

So now I practice my pilates and yoga at home when my toddler is awake. At first I thought this was selfish. Taking ‘our’ time together from her (mama guilt eh?). But now I finally see that this gives me more energy for myself AND for her, and I am setting a good example! She no longer thinks that it’s just daddy that runs, swims and rides. Mum exercises too! And she gets in on the action while I’m on my yoga mat or when I’m using the chi-ball. I’m still surprised how much she enjoys this time and knows that the chi-ball is mama’s – too cute.

And I’m slowly getting back into the brisk walking thing (fancy new shoes always make it more enticing!) to help regulate my hormones too. This takes a little more negotiation. My toddler can either get in her fancy ‘bub’ pram from when she was a baby and come with me or stay home with dad while I walk around the suburb for 1/2hr. Her choice. BUT she now knows that she has to stay in the pram as mama needs to exercise. Just liked she understands that mama has to go to her pilates classes at Claudia’s house. So far so good!

IF for some reason I can’t fit some exercise in then I do a relaxation practice called ‘yoga nidra’ as it has been proven to help balance and strengthen the endocrine system (and therefore my hormones). I have made a free relaxation for you to try if you are in a similar situation (sleep deprived/hormone whacked/tired). It’s a tough place to be in and it does require getting serious about making changes. Please ‘like’ this post if you are in a similar situation (sleep deprived/hormone whacked/tired) and leave a ‘comment’ about what you’re doing to get out of your sleep deprived life!

I’m So Tired…

I hear it all the time (and not just in my own head when I wake up by the ‘mama! mama! mummy!’ call). Personally I don’t have a great track record when it comes to sleeping. Nightmares for as long as I can remember (and no I haven’t grown out of them yet!), back pain, shift-work, pregnancy, breastfeeding relentlessly for 2 years (as in every 1.5-2 hours over night) and now hormone imbalance caused by chronic sleep deprivation (hello ‘that hospital visit’). Oh and I can’t forget the full moon (we truly are connected to everything around us)!

Even when someone doesn’t admit to being tired it shows up elsewhere…baggy eyes, quick to get angry, feeling flat, anxiety, coffee+++, the list goes on.

I would love to hear from you about what keeps you from getting decent sleep! And anything you do that helps (even if it doesn’t solve everything). So leave a comment below and who knows how many people will find your tips useful!

The main thing that has helped me, because it does more than an immediate fix, is guided relaxation. If you want to give it a try, this is a non-woowoo guided relaxation I have made to give you more energy. It’s short (10mins), FREE, and you get to lie down 😉 

 

 

 

 

Do you wake up tired? And not just because you stayed up watching a late movie tired ;)

Find yourself thinking and talking about how tired you are? I was diagnosed with chronic sleep deprivation so I know how you feel! If you want to feel more rested, more energised, get your free caffeine free energy hit straight to your inbox!