Sleep issues? Maybe you need a bedtime yoga ritual.

Tamra MerciecaBlogs, Mental HealthLeave a Comment

You’re certainly not alone if you have trouble getting to sleep, staying asleep, or waking feel more tired than when you first hit the hay.

Why does this happen?

There are a few contributing factors, but the main one is this…

We live in a world chock-full to the brim of ‘information’.

There’s just so much information that our brains end up suffering from a severe case of information overload.

We are constantly being mentally stimulated by news events, social media, information on the internet, work schedules and workloads, growing ‘to-do’ lists, other people’s stories, and so the list goes on and on and on.

How is this related to trouble sleeping?

Because if we’ve spent our day being exposed to this onslaught of ‘information’, there has been no time for the brain to process.

When the brain hasn’t had time to process, the first moment of downtime it gets – usually when we lie down to sleep – it begins to process.

Of course we can’t sleep!

Our mind is too busy processing to allow for us to go to sleep, and if we do, it’s not deep enough for us to awaken feeling refreshed.

What do we do?

If you’re having trouble sleeping, then the first place to start, is by removing some of this ‘information’; having some information-free time, especially during the hour before bed.

Turn off the television (Yep, I really did just say that!), unplug from the internet and turn your phone off.


Because these devices emit blue light which has scientifically been proven to disrupt sleep, by telling the brain it’s not time to sleep, totally throwing your circadian rhythms out of whack.

So what do you do if not play on your devices?


Chill? What does that consist of?

Listening to soft instrumental music, running yourself a luxurious bath, having a cup of chamomile tea, meditating and yoga.

Yes, these are the things you want to be doing the hour before bedtime to let your mind have the time and space to do its processing and begin to unwind.

When we have bedtime rituals like this, we’re signalling to the brain that it’s time to switch off for the day, so that when we do go to bed, we drift into a peaceful slumber easily, waking refreshed and ready for our next day.

Yoga and meditation are my personal favourites before I hit the sack, which I why I created my own little 18-minute sequence that I use all the time.

I love it so much, that I thought I should share it with you, so that if you have trouble sleeping you have a structured practice you can do to help ease your mind into a place of stillness.

For those who have already enrolled in the full Yoga for the Vagina online series, it’s included in that content.

But for those who are not – or if you’re a man (yes this yoga sequence is for men too!) – you can purchase it this week for just $9.95.

What do you get?

  • The 18-minute Guided Audio MP3 of the Bedtime Yoga Mini
  • An 11-page handbook which includes a more in depth look into why we have trouble sleeping
  • Tips for a better night’s sleep
  • A specific exercise to get you straight to sleep
  • Cute little illustrations of each of the yoga poses
  • Detailed descriptions of each pose including how to do it, ways to modify the pose to suit your body, as well as the benefits of each pose.

All that for just $9.95 AUS.

All files are easy to download for you to keep for life!

Now the thing is, this 18-minute Bedtime Yoga sequence will only be available for one week.


Because I originally designed it to be part of the Yoga for the Vagina course, not as an individual product.

But the ladies in the course are loving it so much – me included – that I felt it was something I needed to share with everyone else who has trouble in the sleep department.

So, if you have trouble sleeping and you would like a bedtime ritual – as well as some helpful sleep tips – then make sure you purchase it before Monday 19th June, Melbourne Australia time.

Then it’ll go back to just being one of the inclusions in the Yoga for the Vagina course.

Whether it’s trouble sleeping, waking tired or simply wanting a bedtime ritual to place your mind and body into a restful state of peace, this little sequence ticks all the boxes.

Yes you want your copy?

No probs. CLICK HERE to have it sent directly to your email.

If you downloaded the free Pelvic Parfait 7-minute Yoga sequence I released in January, you’ll know how yummy these sequence are and how much great material you get.

If you missed out on the Pelvic Parfait one, you can download it for FREE here.

I put so much heart-felt love into the Bedtime yoga sequence, I know you will LOVE it to!

So if you’re ready to sleep like an angel, and give your mind and body some extra love at the same time, CLICK HERE to get access.

How does yoga help with a restful night’s sleep?

When you slow down and stay in a pose, using the breath to tune into the body, the tension of the day begins to gently let go, so that anything you’ve been holding into – mentally or physically – can release.

Stresses, worries, feelings of overwhelm; they all start to unwind and dissolve.

Stretching – when married with conscious breath – has a profound calming effect on the body, by activating the parasympathetic nervous system, which counteracts stress.

Not only are you helping your body sleep better, you’re actually giving yourself some mind body medicine that will go a long way in helping you feel more at ease and more productive during your workday too!

I hope what I have shared with you helps you create a lifestyle that supports you in enjoying a sweet sweet slumber.

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