💫 Albania’s Newsletter | Holistika Embodiment

For all things mind, body, soul, and spirituality

How To Access Quality Sleep

To show up the best way possible, it requires us to have quality sleep. Learn how, in this newsletter.

Today, you will get:

• The distinction between sleep and quality sleep.

• Steps you can take to support your body to increase the quality of sleep.

• A yoga nidra meditation with theta and binaural waves to help you fall asleep and have quality sleep.

Ready? Let’s dive in.

Sleep vs Quality Sleep

Most people will sleep various amounts of hours per day. The amount of hours you get in a night (or day), will not determine the quality of your sleep your body needs to thrive. 

Anyone can sleep. But the quality of sleep that allows your body to repair and rest, is rare for most folks.

There are many factors that impact sleep quality. One major factor is daylight savings (like what we are currently experiencing). 

Daylight savings affects our health. It throws us off, and has a major impact in the collective.

Our autonomic nervous system will be even more sensitive and affected, and likely be more activated with a stress response.

Research has shown that daylight savings impacts our levels of melatonin. We need melatonin to sleep, and we need it as an antioxidant. 

Low levels of melatonin and therefore low antioxidants increase our risks of:

• Heart disease

• Chronic diseases 

• Cancer

• Infertility 

We want to support our body to increase the quality of sleep, so that we can live healthier and enjoyable lives, and show up for ourselves and others the best way we can. 

Easy Steps To Help Your Body To Increase Quality Of Sleep

1. Hydrate with warm water (and lemon).

2. Sun exposure upon waking up and throughout the day.

3. Mediation in morning and before bed (read below for a free one to help you sleep better). 

4. Gentle walking, stretching, yoga (especially during daylight savings).

5. Exercise (avoid hard workouts during daylight savings to help your body recover).

6. Quality whole foods to eat (protein, fiber, healthy fats, healthy carbs). We want our glucose levels stable.

7. Be in nature and do things that bring you love and joy.

Meditation For Sleep

I have a deep respect and relationship with meditation. 

There is a lot of research around how meditation not only improves quality of sleep, but also your mental health and overall life.

Specifically, yoga nidra meditation has been shown to improve the quality of relaxation and sleep (even if you have interrupted sleep).

Yoga nidra is a guided meditation also known as “yogic sleep”, and it’s usually practiced lying down and a voice guiding you through it - you are not moving like the yoga asanas we see a lot in yoga studios for exercise.

Yoga nidra has been found effective for:

• Stress management

• Mental health

• Improvement in blood glucose levels

• Improvement in hormone levels. 

It has helped me, and so I created my version of a guided yoga nidra to help you with the focus of relaxing you and in hopes you fall asleep. 

Access the free yoga nidra meditation I created here.

This meditation also has soft sounds to help relax you into theta brainwaves - the waves that we access in deep meditation and when we are falling asleep. 

One thing to note is that traditional yoga nidra has a specific protocol. For purposes of helping you fall asleep, I created a version that has some aspects, and is shorter in length, as well as incorporates healing music. 

Let me know your experience with the mediation, as well as this newsletter.

Thank you for your support and allowing me to be a part of your journey. 

We are all in this together, and each time, we get better at being human. 

Hope you enjoyed this.

✌️ 🫶 ,

Albania

💌 Invitation:

If you found this helpful I invite you to the following:

• Share with me what you found helpful, would love to hear what you are implementing. 

• Subscribe to the newsletter if you haven’t already for more educational gems and inspiration —and for the waitlist for the upcoming ebook.

• Email this information with someone who would benefit from it. 

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• Meditate with me on InsightTimer

• To receive deeper support in your journey with 1-on-1 coaching go here.