Giving Amazing Shavasana Assists

Shavasana: the crown jewel of yoga class, the ultimate relaxation after the mental and physical effort of practice. Its name translates to Corpse Pose, and the idea is the death of the ego and total union into bliss. As a yogi, one of my favorite treats of taking yoga classes is the occasional special addition to the end of practice: a moment of caring touch from my teacher that deepens my relaxation and gives me all the good yummy feelings. As a yoga teacher, this is one of my favorite things to offer my students.  I can't count how many grateful remarks I've received over the years related to this one offering. I recently taught a workshop in Yoga Teacher Training on how to offer these Shavasana Assists and I'd like to share my tips for any of my readers who are yoga teachers or aspiring to be one.

Here's some tips for giving great hands-on assists during Shavasana:

Before you Start:

Check your Energy: After you've verbally guided the students into shavasana, sit for a moment on your mat. Take a few deep breaths to clear your energy. Check in and decide if you are energetically in a good place and feel open and ready for giving. If you are feeling irritable, withdrawn, tired, and especially if you have any chance of being sick, skip it this time! Energy is shared between people, especially in close proximity, so if you're not energetically feeling great, don't risk passing on your vibes to your students.

Encourage them to relax: Let them know this is for their pleasure, not because they are doing anything wrong.  You can mention before giving , such as "For those you that want to be touched, I'll be offering some massage to help you relax in Shavasana." Some students will try to help you, (ie, lift their head when you are lifting it). Encourage them to relax by saying something simple like "Just relax."

Getting permission: Make sure your students want to be touched and know you are coming to touch them. Otherwise, the loving touch you intend to give could have the opposite effect. Some ways to get permission:

·         ask in the beginning

·         know your students

·         have Yes/No cards

·         Ask to lay hands face up, or two hands on the belly if they WANT touch during Shavasana, or to place one hand on belly if they would rather not

·         If unsure, ask before touching

If needed, blow your nose first! Tie up your hair, remove or tuck in a long mala.

How to Give Hands-On Assists During Shavasana:

Take care of yourself: find a good body position. Usually, I squat in the yogic pose Malasana for touches on their shoulders and head.

Approaching: Rub your palms together as you approach so they aren't surprised by your presence or touch.

Pay attention to your student: If they flinch, hold or shorten their breath, or scrunch their face, it is likely a sign they are uncomfortable. If they breathe deeply, feel relaxed, and even smile, it's a good sign they are happy and truly enjoying your offering.

Optional: Mild Essential Oils, such as Lavender, Frankincense, Sweet Orange, or a blend. Be aware that some people are very sensitive to smells, while others love this. If you're going to use them, apply diluted oils to your wrists.

The Good Stuff:

Here are some specific ideas for actually touching your students. These are just some of the ways I have been touched and have touched over the years, there are plenty of other things you could do! I don't do all of these things to every student- unless it's a private class. I usually focus on the shoulders and head, but sometimes do legs and arms instead. I wouldn't suggest doing feet AND head in the same class- most students would not want someone else's foot sweat making its way to their face!

Shoulders: A classic shavasana touch is to place the base of your thumb and inner heel of your hand into the indentation that's found just inside their should and under their collarbone. Do this standing with your knees bent. Lean your upper body weight down. Pay attention to your student to gauge the amount of pressure. Muscular people can take and usually want a lot of pressure here, less muscular people prefer light pressure. From there, if you know your student well, you can move your hands one at a time slowly towards the midline, following the depression under the collarbone. I would caution male students to be sensitive with this one! From there, if time allows, you could shift your hands to their trapezius muscles to the sides of their neck and use your thumb and fingers to squeeze tension out these tight places.

Head and Neck: One of my favorites to give and receive is neck massage and elongation. You can pull your fingers once or several times up from the base of the neck to the nape. Then, hook your fingers under the occipital ridge at the base of the skull. Pick up the head and gently pull it towards you to traction the cervical spine. After gently setting it down, you can shift your thumbs to the middle of the forehead close to the eyebrows. Apply gentle pressure, then spread the skin apart by pressing your thumbs towards the temples along the skin above the eyebrows. This is a lovely way to release tension out of the face. Some circles at the temples are nice here to finish up, or gently tugging the earlobes.

Legs and Feet: Standing with legs wider than hip-distance and knees bent, lift up their ankles. Lean back and gently sway from side to side as you pull their legs towards you, giving traction to the spine. Set them down gently, and, moving to a squat or to your knees, you could now give some loving foot massage. Something I like is to press the top of toes down to stretch the top of the foot, then, give pressure with my thumbs in the middle of the foot as I press the soles open.

Arms and Hands: As with the legs, a nice assist is to lift the arms, one at a time, and gently pull and sway to open the chest and shoulder. Set it down gently, then give some massage to the hand. The base of the thumb can take a bit more pressure than other parts of the hand and usually feels really good! Then using thumb and forefinger, you can squeeze from the base of each finger to the fingertip, giving a little pull to lengthen.

To finish: Pull away slowly but surely. Energetically send blessings or gratitude, thanking your student for being in your class. When moving on to the next person, I rub my palms along my thighs to energetically release the last person AND wipe away any sweat. (:

Easy Homemade Guilt Free Cacao Treats

Who’s got a sweet tooth? I do I do! If there’s one thing I’m known to overindulge in, it’s chocolate. I started making these homemade chocolates a while ago to reduce packaging, moderate the sugar level and other unnecessary additions, and add superfoods to make my chocolate habit more healthy. They give me a boost of energy, and I feel good sharing with my son. You can customize these with all sorts of goodies, like fruit, nuts, and spices! They’re so easy to make:

Warm 1 cup Coconut oil OR Cacao butter until just melted

Pour in the blender and blend with roughly: 1/2 cup cacao powder, 1/3 cup honey, and a dash of sea salt. (I love to add Sarvaa Superfoods Chocolate Plus Powder, which is chock full of nutritious superfoods.) Amounts are loose, have fun!

Pour it either into chocolate molds or simply onto a small tray covered with wax paper. At this point you can add other things like crumbled nuts, sea salt, or additional spices, such as cinnamon, cardamom, or nutmeg. Stick it in the fridge or freezer to harden. Enjoy cold. (OR- pour into a glass jar and keep in the cupboard to use by the spoonful or as homemade chocolate sauce! :)

Yoga while Pregnant???

It’s springtime and I’m seeing lots of new life ready to sprout!

I often get questions from students regarding practicing yoga while pregnant. Is it safe? What modifications should be made? Should pregnant women stop practicing inversions? Are backbends ok? I’ve seen a lot of pregnant goddesses who are confident in coming to class and making their own modifications. On the other hand, I’ve seen pregnant women who are afraid to do any exercise, let alone a yoga class. I’d like to address some important questions and concerns on this matter, because truly, pregnant women can benefit immensely from yoga. Here’s why:

• Pregnant women need to be physically and mentally strong for the labor of delivery and for the challenging time afterwards of caring for a newborn while recovering from birth.

• Yoga can help ease aches and pains that arise in the body due to the weight of carrying a baby and the internal physical changes caused by pregnancy.

• Flexibility, especially of the hips and back, can aid a mother during childbirth.

• Developing calm and focus can help ease the anxiety of approaching birth, and prepare her for the challenging time of delivery and post-natal care.

• Meditation to connect mother to baby is very enriching for both and paves the way for a good connection after birth.

While it is very beneficial to practice yoga while with child, there ARE some important considerations a pregnant woman should keep in mind for comfort and safety:

• First of all, a pregnant mama should ALWAYS listen to her body above all. This means approaching everything with care, observing what feels good, and noticing any signs saying to back off.

• It’s best to take her stance a little wider than hips distance to accommodate her growing belly in all standing poses

• After the first trimester, she should avoid lying on her stomach. Alternatives include hands and knees, child's pose, and anahatasana (heart chakra or puppy pose).

• Pregnant women should avoid deep core work like crunches and navasana (boat pose). Instead, stick to gentle core work such as cat/cow and downward dog. The idea is to open the belly and make more space for baby.

• Deep twists are a no-no. Instead, keep the body open. Examples: in a deep bound twist such as ardha matsendrasana, twist the opposite way as the rest of class, or twist in a regular cross legged position with hand on same knee. Instead of parvritta trikonasana (twisted triangle), or parvritta parsvakonasana (twisted side angle), skip the twist and practice trikonasana or parsvakonasana. Side bends are great alternative to twists!

• Balance gets trickier as pregnancy progresses: remember one can always use a wall for support, and focus on grounding into the feet.

• Arm balances are not generally recommended. A great alternative is malasana which is perfect for opening the hips and pelvis and letting the belly soften.

• Backbends and inversions depend on the woman. If she has been practicing during and before her pregnancy, she might feel safe and comfortable practicing them up to a point. Many women's bodies will tell them to avoid big backbends and inversions, especially as the pregnancy progresses. Listen. Just because you CAN do something, should you? When in doubt, don’t.

• In the later stages of pregnancy, a woman will probably want to avoid lying on her back because of the discomfort of the weight on her organs and the potential for the inferior vena cava to be compressed. Alternatives include sitting in meditation, lying on a bolster with blocks under it during shavasana, or leaning on a bolster against the wall.

In conclusion, yoga + pregnancy = YES!! There are plenty of wonderful resources out there for prenatal-specific yoga including classes, books, and online videos. If you are pregnant and interested in joining my upcoming classes or in scheduling private sessions, please reach out!

P.S. The photo above was from when I was pregnant with my son Leo, in 2016. So no, I am not expecting again, just to clear up any confusion. (:

Ayurveda and Yoga

Ayurveda is yoga’s sister science… you’ve probably heard this before if you and I are connected. What does this mean? And, why should you care? As a yoga practitioner, how can ayurveda support your path?

The true meaning of yoga is union. For earnest practitioners, yoga is a life path in which the aim is to bring the body, mind, and spirit into harmony to find ultimate freedom. A key phrase often heard in the yoga world is “yoga is the science of Self-realization.” A yogi is dedicated to a path of bringing her body and mind into an optimal state through many practices, such as asana, pranayama, meditation, reflection and restorative practices, in order to realize her highest potential. But with such a huge plethora of yoga offerings available to us, especially in this digital age, how can a person know which practices to take on as her own?

This is where Ayurveda comes in. Ayurveda, meaning knowledge of life, is a holistic healing modality and science that aims to bring balance and vitality to an individual through an understanding of how he or she relates to the greater world. A key phrase that’s often repeated in the world of ayurveda is “the microcosm is a reflection of the macrocosm”, meaning our body and mind reflect the world around us, from the cosmic level to the day to day elements that we ingest through our mouth and senses. Ayurveda understands the world and individuals through the lens of the five elements: earth, water, fire, air, and ether. Each person is influenced by a unique combination of the elements which creates the person’s mind-body constitution, known as a dosha.

Because every individual has a distinct dosha, and because that dosha is constantly being knocked out of balance by the ebbs and flows and storms of life, each person’s ideal yogic practices will be unique to her, and evolve each day and each season. Understanding yourself through the lens of Ayurveda profoundly acquaints you with your body and mind’s needs, helping you choose not only what kind of yoga to practice, but what to eat, what to do, and how to take care of yourself in each moment.

I’ve been interested in ayurveda since my first yoga teacher training almost 13 years ago, and that interest has blossomed into a passion. I recently completed a 300 hour Ayurveda Wellness Coach certification through the Shakti School. It was so exciting to dive deeper into ayurveda than ever before. I’m now available for one on one ayurvedic wellness consultations!

And, I have more exciting news: I am about to start a 3 year Master’s of Science degree program in Ayurveda and Integrative Medicine through the Maharishi International University, the school where my mentor Amita Nathwani graduated!

I look forward to expanding and grounding my understanding of the ancient and evolving science. My goal is to bring this healing knowledge to my family, friends, and community a practitioner.

Between being mom to a 4 year old, pursuing my master’s degree, and leading a 200 hour Yoga Teacher Training, this is going to be a busy year! I plan to share tidbits of what I’m learning as a I go along. Thanks for being a part of my journey. I’m grateful for our connection and thankful you are reading my message. I’d love to hear from you!

P.S. I got a short new hairstyle! Head to my Instagram or Facebook page if you want to see my new do!

P.S.S. I’ve been getting asked a lot about live yoga classes. I’ve taken a break this winter but plan to start teaching outdoor classes again from April to October. Keep your Wednesday evenings from 5:30-6:45PM open if you want to join!

New Year Manifesto

2020 was a hell of year. The collective challenges of the pandemic, political divide, social scene (or lack of it), and all the bombs the past year kept igniting manifested in all types of stress in our world and I have been feeling it. For me it’s shown up as anxiety, sleep challenges, self doubt, irritability, and an unusual lack of inspiration.

But one thing has become clear to me as a spiritual seeker and lover of growth: that leaning into discomfort can be the most illuminating path to freedom. Difficult emotions are keys to uncovering what is not serving the highest purpose.  Rather than numb or push it away, we can explore what we feel in order to understand what in our life needs to be tended to, where we can make changes, how we can make space for the most true and real and fulfilling.

So I have been leaning into the challenges this time has presented and asking myself what most needs to shift so that I can step into more ease, compassion, love, health, joy, and purpose than ever before. What's been coming to me is somewhat of a manifesto for the coming year, that I am turning my attention, and my intention, to making come alive. I let it take shape in writing and I'd like to share it with you as it’s also a prayer I have for all of us.

New Year Manifesto:

I step into profound self-awareness by practicing self-inquiry at each moment, naming what I feel to discover the authentic source and guide my choices to those that bring the most harmony to me and each person with whom I interact.

I choose to shift habits that don't foster my highest good, while protecting my tender heart with fierce compassion when I slip up.

I commit each day to practicing with the tools I have learned that have proven to make me feel well, whole, happy, and peaceful, such as movement, breath work, intentional relaxation, and mindfulness techniques.

I promise to take mindful pauses several times a day to observe my inner state and locate the north star of my own inner galaxy to guide me home to myself.

I make a commitment to make less commitments, so that my days feel more spacious and there is more time for the simple things that bring me the most joy.

I make time for ritual, prayer, and gratitude daily to connect me with the rich and infinite tapestry of this great and profoundly mysterious life.

I allow myself feel free and easy through unabashed and uncensored dancing, singing, painting, and writing.

I let each instance of irritation or anxiety be a lesson in letting go of control and learning to ride the waves of life rather than be pummeled by them.

I do my very best to walk lightly on Mother Earth and make choices that honor and protect her, while at the same time not judging anyone else for their own choices.

I look for all the ways I can be in service and share my own gifts and abundance, while making my very life an act of service by staying present in each moment to how I can serve most naturally.

I lean into my closest relationships to cultivate deeper intimacy, while opening myself to new friendships by keeping my heart open and unguarded.

I practice impeccable honesty with myself and others, by owning up to mistakes, sharing what's going on for me authentically, and speaking from the radically truthful place of my most inner heart.

I wholeheartedly embrace all aspects of my being as I fan the feathers of the wings that I am weaving of my personal gifts, life lessons, and experiences.

I choose joy. I radiate health. I embody love.

~~~

May we all be guided by our inner hearts and embrace our natural radiance as we step into deeper, more true, and more natural versions of ourselves this year.

~Happy New Year~

Discover the holiness that dwells in the darkness

Today is Winter Solstice, marking the shortest day of the year. I usually celebrate the Solstice because it also marks the shift to longer days again, the return of the light. It’s considered an auspicious time to make intentions; to plant the seeds of the new year.

For me, winter has always been a hard time. I run cold already and the chilly, dark season really affects me physically and mentally. I have a hard time feeling “like myself” when it’s gray and cold, let alone during a pandemic. But something I’ve been contemplating recently is: well, aren’t the times when I don’t feel bright, inspired, warm, and optimistic, still a part of myself? I tend to want to stay in the light and get frustrated with myself when I’m not there. But of course I know that we need to experience the dark to appreciate the light. And what’s more, there is nothing that proves that light is better than dark. I had been contemplating this recently, then serendipitously listened to some thoughts of Francis Weller (via a Mark Groves podcast) in which he said some things so profound I had to transpose his words for you here. He said,

“Nature is not always improving itself, sometimes it goes through profound periods of decay and destruction and death, fallowness. Our psyches were shaped in the context of nature over hundreds of thousands of years so why wouldn’t our psyches also be akin to the patterns and rhythms of nature? We need the darkness, but in that binary system of light=good, darkness=bad, whether it comes in skin tones or in terms of our ideations, we have lost our relationship to the darkness... And in the absence of that relationship to darkness, we don’t know how to understand times of descent, when were taken down below the ground, whether that’s through grief, or loss, or depression, or suffering of any kind, or through collapse of structures as we’re experiencing right now. We don’t know how to relate to it. So we keep scrambling to get back up to the light, to where we can see what’s going on. But what psyche, what soul, invites us to do in times of loss is to develop a second kind of sight, to learn to see in the darkness, and to discover the holiness that dwells in the darkness.”

This year has been, of course, unusually dark for nearly everyone. We’re so drawn to the light, like a plant reaching its face towards the sun, and I think we’re all about ready for this year to be over and find out what the new year will bring. But, as Weller also beautifully said, “You were conceived in utter darkness in the womb of your mother. Tell me those things aren’t holy? Tell me that’s not where the sacred also dwells. So part of our problem right now… is to recover our relationship to the light, but also to the dark. And that’s where we find soul.”

Today, Winter Solstice marks an actual shift on an undisputed planetary level. Although it’s the shortest day of the year for us in the Northern Hemisphere, it marks the return of longer days and more light. This is an auspicious day to make some powerful intentions for the next solar year. I feel an excited optimism just thinking about the return of the light. But one thing I’m doing differently in my intention setting today is that I’m not intending for everything to brighten, for everything to improve. I’m also asking myself: what can I learn from my shadows, the parts of me I don’t like to show? I am putting forth my intentions for the ways I want to grow, for the things I want to manifest. But another part of my intention is to look for the ways I can honor the shadows, and learn to, as Weller said, “discover the holiness that dwells in the darkness.”

I encourage you to take some time today to meditate, contemplate, journal, maybe even create a vision board, about what you want to focus on for the future.

I also encourage you to consider the incredible, life changing journey that is a 6 month Prana Vinyasa Yoga Teacher Training. It will be my honor to lead one from April to October 2021, in Mancos and with a virtual option too. Discounts if you already have taken a 200 hour YTT or my 100 Hour Self-Discovery Yoga Immersion, and one BIPOC scholarship available.

Solstice Blessings my friend~

Shiva + Shakti, Making Space for Creativity to Flow

Are you a creative person? Do you love coming up with new ideas, whether it's for an artistic endeavor, or a solution in your work or life path? Consider, when is it that you most often feel the spark of a great idea? For me it's almost always when I'm taking a walk in nature, or in a meditation, or during a focused asana practice. Consider on the other hand when you are trying to solve a problem, and your mind is so cluttered with the many aspects of the problem that you seem to be thinking in circles. Getting some perspective, by taking some space from the problem, is almost always the way to come up with a fresh solution.  I know I feel most aligned and inspired, most like I'm living on purpose, when creative ideas are flowing. So how do we consciously cultivate creativity?

In Indian mythology, there are two great figures who represent the great duality of life on earth. On one hand we have Shiva, the energy of pure consciousness, the blank canvas on which our world is painted. On the other hand we have Shakti, the energy of manifestation, of form, all the brush strokes that make up our universe. Shiva is the masculine energy of awareness that witnesses and holds space for all that exists. Shakti is the feminine energy of creation of which our physical world is born. Our world cannot exist without both, they are in union, their love births worlds. It is said that before our planet existed as we know it, Shiva was sitting in meditation, alone, unstirred for millions of years.  Shakti came, and danced around him, arousing Shiva. He began to dance then, inspired by the beautiful form of Shakti. Their dance created all that we see, all that grows, rivers, mountains, trees, animals, oceans, everything.

In our own body and mind, we each experience the energy of Shiva and Shakti, of awareness and form. When we are busy, doing, creating, making, that's the energy of Shakti.  When we are still, contemplative, resting, aware, that is the energy of Shiva. Because our world is so full of distraction and we become so incredibly wrapped up in our involvement with it, that the multitude of form and function seems to take over and distract us from the other half of our nature: wisdom, contemplation, witnessing the beautiful mystery. When our mind is so full and so distracted by all there is to do, our powers of creation become dull because we're not creating from that clear space which is the other half of our birthright. Our most pure and inspired ideas arise when we can sweep away the canvas, start fresh, and see with clear eyes and an open heart. We can cultivate that power of clarity and wisdom by taking rests, slowing down, breathing deep, and pausing from the constant activity. Seated meditation, yoga nidra, conscious breathing, mindful movement, taking a bath, prayer, taking a walk outside, all these are ways to break the pattern of constant action and thinking mind, to cultivate clarity and presence.  It is from that place of spaciousness in our body and mind that we cultivate the freedom for our innate creativity to blossom and take form.

Yoga and sleep

 Do you struggle with getting a good night's rest? Either have trouble falling asleep, or wake up in the night, or both?

I used to be a really deep sleeper. I've been known to sleep through earthquakes. I honed my sleep superpowers during an eight month biking and backpacking adventure through Asia, where I managed to sleep in the most uncomfortable and strange places: camping in friendly strangers’ yards, sleeping in brightly lit parks, in trains, buses, and even dirty bus terminals, in loud cities, and cold mountains. But everything changed after having my son three years ago. There was the waking up 5 times a night to breast feed. There was the maternal state of high alert that yanked me awake at the sound of every pin drop. There were the nights it took me ages to get him back to sleep. Plus, our son has always been an early riser. By early, I mean 4:30 was his natural wake up for an excruciatingly long time. Thankfully, now it's more like 5:30 or 6am.

As you can imagine, all of these factors left me achingly sleep deprived. Although my husband was as supportive as can be, a breast fed infant can only get so much comfort from daddy. By the time he was five months old, although our son was becoming a better sleeper, now I was the one having difficulty getting to sleep. It got to the point where, although I was exhausted all day long, when I finally laid down in bed, I could not fall asleep for the life of me. I would be so close to drifting off, and then all of a sudden, adrenaline would burst through my body and the feeling of falling would jerk me awake. My heart would start pounding and I could not settle it down, sometimes for hours. After eventually falling asleep, I would wake up a couple hours later, either because of a crying baby, or my own anxieties.

I was exhausted and at my wit's end. I started researching insomnia and sleep. I wanted to know why I felt a surge of adrenaline at the most inappropriate time. I learned that an adrenaline rush starts in the brain, when the amygdala perceives a threat. The amygdala tells the hypothalamus to prepare the body for danger. The hypothalamus communicates through the sympathetic nervous system, sending signals to the adrenal glands to secrete the stress hormone adrenaline. Adrenaline is what gets the body into a fight or flight state: increased heart and respiratory rate, dilated pupils, major muscles ready for action, increased perspiration, and breaking down large sugar molecules into readily used glucose. Although while in bed there is no real threat, our brain mistakes internal anxiety and stress for danger. At night, unresolved worries, plans, conflicts, or images of a movie or TV show may play out in our mind because we are finally in a quiet and still enough space for our own thoughts to have a voice. In my case, stress was caused by maternal instinct to stay alert in case my son needed me, plus the anxiety over NOT sleeping, and worry that I would be exhausted the next day and ineffective at the many tasks on my plate. Can you relate?

I read about the importance of sleep hygiene and having a good sleep routine. Well, this was a no-brainer, since we had prioritized Leo's sleep routine and it worked exceptionally well for him. For Leo, we had a very specific bedtime routine: in this order every night, we would turn down the lights in the rest of the house soon after dinner and lead him to his room for a bunch of stories. Then came toothbrushing, eventually using the potty, then pajamas, one final story, a kiss goodnight from daddy and finally a song from mommy.

I realized I needed a sleep routine. I experimented with different things, and this is what works best for me:

Turning down all the lights by 8PM and turning off my computer and phone.

After getting all ready for sleep (last house chores done, pajamas on, teeth brushed and face washed and oiled) I meet my husband on our yoga mats in the living room (where they live perpetually). We practice yoga together, usually with soothing music on. (This is my favorite part of the day.) We both do our own thing. Sometimes we are quiet, and sometimes we talk about things going on for us. After about 30-40 minutes of this, we get into a comfortable cross legged seat and meditate.

My evening meditation practice goes like this: first, I practice what I call The Observation Meditation (click for an audio recording), just allowing my senses to observe everything around and inside me. I use the silent mantra "I notice:" followed by whatever I notice in each moment; the clock ticking, my breath, the sound of the heater, a sensation in my back, etc. Then I move into a full body scan, observing sensation in each part of my body, starting in one thumb and working my way all the way around to my face. Finally, I repeat the St. Francis of Assisi prayer as a silent mantra: "Lord, make me an instrument of peace..." until I truly can get through the entire thing without being distracted, actually feeling the intention of the prayer. At this point I start to yawn and that's when I know I'm ready for bed.

This routine is very personal, and I'm not suggesting you follow it verbatim. But if you also struggle either with falling asleep, or waking up in the night and not being able to get back to sleep, I recommend experimenting with a sleep routine. Turning down lights, avoiding screens, avoiding caffeine and chocolate after 4 pm, and some kind of meditation and or yoga practice are all highly recommended by sleep specialists. Of course there are plenty of medications and herbal supplements out there that help with sleep, and I have tried a few, but what really works best of all with no negative side effects or addiction is following my routine every night. It means I have to sacrifice a lot of nightlife and movie watching, but to me it's worth it. And once in awhile when I break the routine and have trouble sleeping, I remind myself that that it's not a catastrophe to miss one night's sleep, I will survive and function the next day, and will make sure to get a good night's sleep the following evening. Relaxing my anxiety about how much sleep I get allows me eventually to fall sleep and avoid the terrible sleep catch-22.

I hope this helps you! If you struggle with a good night's sleep, please email me and let me know what works for you, or if any of these suggestions have been helpful. I'm also available for one on one coaching to help you create an evening yoga and meditation routine that suits you.