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Simple yoga poses to help you get some shuteye

Sep 18, 2019 ISS Comments (0)

Yoga can be a gentle way to help you wind down at the end of the night and bring some awareness back into your body. An American national health interview survey (NHIS) found that over 55% of respondents reported improved sleep, and 85% reported reduced stress. We’ve included some of the most relaxing yoga poses to help relieve your muscles and get you ready for bed.

Child’s pose (Balasana)
Try this kneeling pose with your legs hip-width apart and your arms either by your side or stretched out in front for additional spine lengthening and shoulder relief.

 

 
Standing Forward Bend (Uttanasana)
Bend forward with your hands clasped to the opposite elbow to achieve a hamstring, calve and hip stretch and provide relief to your neck and shoulders. Shake your head ‘yes’ and ‘no’ to release tension in your neck, and softly bend your knees if the hamstring stretch is too intense.

 

Legs up the wall (Viparita Karani)

 This pose not only releases tension in the lower back and stretches the hamstrings, but also allows your circulation to re-adjust, taking pressure from the feet and ankles and increasing blood flow to the upper body. Try to get your legs as close to the wall as your hamstrings allow.

 
Corpse Pose (Savasana)
Traditionally the final pose in a yoga class, use this pose to centre your thoughts, focus on your breathing, and allow every muscle in your body to relax.


 

 

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Save your relationship with these sleep compatibility strategies

Aug 07, 2019 ISS Comments (0)

No matter how much you love your partner, sharing the bed with another person can come with a variety of issues! Millions of couples find it difficult to get a good night’s sleep next to each other, whether that be due to problems like snoring, moving too much in bed, differing sleep positions or even opposing circadian rhythms. Sleep problems with a partner can affect your relationship and make it hard for both of you to tolerate each other, so below are a couple quick fixes for the most common issues.
 
Snoring
This is a big one. Snoring can be indicative of sleep apnea, a condition that should be treated by a doctor. But in some cases, making changes like cutting down on alcohol close to bedtime, or avoiding sleeping on your back can be enough to do the trick. In the mean time, the non-snorers may have to surround themselves with an ear-protecting pillow fort!
 
You go to bed and wake up at different times
Whether this is due to conflicting circadian rhythms or different work schedules, it is unavoidable for many couples to find themselves on totally different sleep schedules. Rather than trying to force each other into working with the others’ sleep needs, both partners need to respect each other’s internal clocks and be considerate when it comes to making noise. Another part of respecting the others’ sleeping habits is reducing blue light exposure by making sure electronics don’t come into the bed while the other is trying to sleep. Making time for intimacy or to talk should be a neutral time where neither partner is exhausted.
 
You need different environments to fall asleep
It’s all about compromise. The couple where one likes to wake up to sunlight while the other needs it to be pitch black may have to consider an eye mask. The partner that can’t go to sleep without their white noise or music may have to invest in a pair of wireless ear buds. The age old fight about the thermostat can be addressed with a middle ground temperature. One partner may have to bundle up, while a bigger bed may appease the cold loving partner, who will be less affected by radiating body heat.
 
In the end, these fixes are fairly self explanatory and easy to implement. The hard bit is getting to a place where you can communicate with your partner about how they could change their habits so that you can get the sleep that you need. No one deserves to be suffering silence, not to mention how much better of a partner you’ll be if you’re well rested!

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