Why We’re All So Tired – And What To Do About It

These days, an increasing number of people are experiencing poor sleep, particularly a lack of deep, restful REM sleep. Sleep isn’t just downtime; it’s essential for emotional stability, physical health, and mental clarity. Insufficient rest is now strongly linked to a wide range of chronic health conditions, including heart disease, obesity, diabetes, and anxiety.

Despite this, many of us push ourselves to function on minimal sleep, thinking that sheer willpower, caffeine, and exercise can compensate. But running on empty catches up with us, and can leave us irritable, unfocused, and unwell.

Understanding Your Biological Clock

We all operate on a circadian rhythm, a natural 24-hour cycle that governs when we feel alert or sleepy. Ideally, this rhythm aligns with the rising and setting of the sun. But modern habits like late-night screens, erratic meal times, over-caffeination, and even over-exercising can disrupt this internal clock.

Some people feel exhausted all day but still struggle to sleep through the night. Many find themselves waking between 2:00 and 4:00 a.m., often unaware that hunger, blood sugar imbalance, or unprocessed stress may be triggering these wakeups.

Signs You're Not Getting Quality Sleep

• Waking up often between 2–4 a.m.

• Relying on caffeine or sugar throughout the day

• Feeling irritable, anxious, or emotionally drained

• Trouble concentrating or remembering things

• Frequent illness or sluggish metabolism

• You don’t wake up feeling rested

Sleep Hygiene Tips: Small Habits, Big Results

Working with a yoga therapy practice would set up a plan of care and possibly have you make some routine shifts like:

1. Make Your Sleep Area Dark and Cool
Light (especially from street lamps or electronics) signals your brain to stay alert. Use blackout curtains and keep your room on the cooler side—your body sleeps better that way.

2. Limit Blue Light Exposure
Turn off TVs, phones, and computers at least 30 minutes before bed. Blue light tricks your brain into thinking it’s time to stay up.

3. Build a Consistent Sleep Routine
Go to bed and wake up around the same time every day, even on weekends. Start winding down an hour before bedtime with calming rituals.

4. Take Naps or breaks
A short nap (10–20 minutes) can help, especially a guided Yoga Nidra rest. Avoid long naps that throw off your nighttime sleep.

5. Move Gently Every Day
Even a 10-minute walk improves sleep quality. Avoid intense workouts late at night, which can be overstimulating.

6. Limit Alcohol and Caffeine
Both disrupt your sleep cycles, even if you fall asleep faster with them. Try herbal teas or turmeric-ginger milk in the evening instead.

7. Nourish Your Body Mindfully
Going to bed hungry can wake you up in the night. Light, balanced evening meals, small snacks and tea can stabilize blood sugar and help your body relax.

Evening Wind-Down Rituals to Try

• Dim the lights an hour before bed

• Use calming scents like lavender, sandalwood, or frankincense

• Enjoy a bath or shower with salts or oils before bed

• Drink herbal tea or warm milk with turmeric and ginger

• Read a comforting book or listen to relaxing music/story (see Resources tab for suggestions)

• Watch or listen to a guided Yoga Nidra/Sound Bowl (see Paiges YouTube channel)

Still Struggling with Insomnia? Try This

If you’re doing all the right things and still can’t sleep, your mind may be the culprit. Anxiety and racing thoughts are common barriers to deep rest.

Tools to Try:

• Mindfulness: Notice your thoughts without judgment. Awareness is the first step to calm.

• Breathwork: Try the "side-to-side breath." Imagine breath flowing up the left side of your body and down the right. Then reverse. Keep repeating, gently bringing your focus back when the mind wanders.

• Yoga Nidra or Guided Meditations: Use free online resources (see Free YouTube Videos tab) to gently guide your mind and body into a restful state.

• Body Scan Techniques: Progressively relax each part of your body starting from the toes up.

The Ayurvedic Perspective on Sleep

Ayurveda, the ancient Indian system of medicine, recommends being asleep by 10:00 p.m. This aligns with both Ayurvedic and Western research showing that 10 p.m. to 2 a.m. is the body’s prime time for detoxification and repair.

After meals—especially lunch, your largest meal—Ayurveda also supports a short 10–15 minute nap lying on the left side. This helps digestion and gives your internal organs a reset.

Why Sleep Matters So Much

When you sleep well:

• You’re calmer, clearer, and kinder

• Your immune system is stronger

• You make better decisions

• Your body repairs itself more efficiently

• You actually become more pleasant to be around!

If you won’t listen to your body’s signals, maybe listen to the people around you who’d love for you to be more rested.