The food- and sleeping bell can help you feel better

Since the pandemic we have been limited and forced to live differently than what we are used to. Circumstances like this, bring up the need of having extra control over routines and habits around sleep, food and exercise.

As a yoga teacher and therapist I see many people suffer from an inner anxiety that can lead to overactivity of thoughts, which in some cases can also inhibit creativity and motivation - our most important driving forces for life, joy and development.

Such anxiety creates risks for poor or inadequate sleep, overeating (in many cases of unhealthy food) and that movement and exercise are neglected - often because it can not be performed in the community and way we are used to.

Anxiety, whether conscious or on a more unconscious level, affects our central nervous system. This often leads to disturbed sleep which is the most common sign of stress. Anxiety can for some come up during the later part of the night, often around two to four at night. Then we wake up with thoughts and feelings that create restlessness, demon thoughts and even more anxiety.

For others, it may make it difficult to rest in the evening. It is also common to continue the working day into late evening hours.

Take control of your sleep - go to bed on time - 10 pm!

No matter what expressions the anxiety takes, it is extremely important to find solutions to regain control of your sleep, and embed in the best possible way for a good one.

A first piece of advice is to go to bed on time, which according to Ayurveda is quite strict around ten o'clock in the evening (10 pm). Several hours earlier, you should begin to “turn off” your system. Both mentally and emotionally, by removing stimulants such as television, social media, email and other mental activities.

Poor sleeping habits often affect the stomach. Either you have difficulty going to the toilet or you go too many times in one day. Other common stress-related stomach symptoms are pain or cramp in the stomach, or swelling with acid regurgitation and pyrosis as a result.

In addition, these symptoms are very often related. An upset stomach or stomach dysfunction usually affects your sleep in a negative way. Poor sleep, on the other hand, as mentioned, often affects your stomach function in a negative way. This is because your cleansing process takes place in the first hours at night, and during that process, the stomach and intestines are involved. Both are strongly linked to how much stress we are exposed to or carry.

A first step to a stomach that feels better is to eat at the same time every day. Drink water regularly and evenly throughout the day. The water should be at room temperature or warm, preferably boiled. Increase your intake of well-cooked unprocessed food that is fresh.

If you work from home, it can be very important that you maintain routines that are reminiscent of those you have at a workplace. It can be about getting up on time and get ready for the day with some yoga poses, breathing exercise and set the intention for the day. Prepare a nutritious breakfast that you eat in peace and quiet. Take your shower and get dressed as if you were going to your workplace.

Don´t forget to give yourself shorter breaks between your digital meetings. Move your body a little, with a few easy yoga poses, shakings and stretching the body. The movement and a breathing exercise will only take about five minutes. If you have the opportunity to go outside, do so, to also get some fresh air which oftens clear your mind.

In the afternoon it is valuable to get out. A walk gives you exercise, fresh air at the same time as you get the opportunity to clear your mind from the day´s thinking and strategic activities.

Try not to switch back to work when you return home. Avoid additional stimulants in the form of television or computer.

Do some exercise every day. If you can not go to the yoga studio or gym, roll out the yoga mat and perform your yoga with me or a yoga teacher who can digitally inspire you.