If there was just one thing I’d gift to all new mamas it’s Yoga Nidra, otherwise known as, “Yogic Sleep”. It’s the perfect antidote to lack of sleep.
Don’t get put off by the name. Despite the word “yoga”, it doesn’t involve dynamic vinyasa flows or long holds. Instead, you lie completely still on the floor or on your bed for about 20 minutes. It’s similar to a relaxation where you’re guided by a voice but rather than going on an imaginary journey, you’re instructed to bring your attention to all parts of your body while your body rests.
5 Benefits of Yoga Nidra for Mamas:
- It requires very little effort. Just lie down and listen.
- It’s for everyone including complete yoga novices, pregnant and early postnatal women.
- It’s ok if you fall asleep. Sometimes you’ll stay awake, other times you’ll drift in and out of consciousness and other times you’ll fall asleep- none of it’s wrong. Even if you fall asleep your subconscious is listening.
- Research suggests that a 45 minute yoga nidra equals 3 hours sleep. It’s not a substitute for sleep but it’s a good alternative when you’re not getting enough of it.
- It reduces stress, anxiety and overwhelm. Deep abdominal breathing and rest stimulates your body’s relaxation response.
Carving out time to do yoga nidra with little ones requires a little creativity.
Here’s my tried and tested tips:
- Use one of your pockets of time sprinkled throughout the day to rest. Put your bits and pieces for yoga nidra in one spot in the area you normally do it so that when an opportunity arises you’re ready to go. I have my headphones, eye pillow and woolly socks in a box under my bed.
- On long drives: while your partner is driving (and your little one(s) is asleep in the backseat), put your seat back, headphones in and close your eyes.
- On your lunch break either in a meeting room (lock the door behind you);
- In the park under the shade of a tree;
- Or in your parked car.
Mama Working Part Time or SAHM:
- While your little one(s) nap: as soon as they fall asleep, grab your phone and box of bits and pieces for yoga nidra and start.
- When your Toddler skips their nap: give your little one(s) some quiet toys or books to “read” or let them watch an episode of Playschool. Remove potential hazards or if it makes you feel more comfortable, put your toddler in a secure high chair or playpen. Give them a snack and some water to eliminate anything they may need you for for the duration of yoga nidra.
Before you start, tell them what you’re doing and why. “Mummy is just going to meditate now so that she can be a nicer mummy. I’ll be right here if you need me. Let’s see if we can both be really quiet”.
Have an open mind and very low expectations. Be prepared to be interrupted to find your little one(s) lost toy, get more snacks or wipe their bum. When this happens, you’ll feel frustrated and disheartened and think, “What’s the point?” or “Why bother!”. But tend to your little one(s) and go back to yoga nidra. It’s not perfect but neither is mamahood.
They’ll be curious the first few times you do it but persist. Exposing them to meditation and quiet time and watching you practising self- care is not only beneficial for you but it’s teaching your little one(s) some very powerful tools.
- In the car: if your little one falls asleep in the car, park the car in a quiet and shady spot (by the beach, the park or in your driveway). Put your seat back, headphones in and close your eyes (Hot Tip: keep an eye mask in the glove box).
- Ask for help: ask your partner, friends or family to play with your little one for half an hour while you find a quiet place to rest. Ideally they’ll take your little one(s) for a walk or to the park so no one bangs at your door asking for you for a snack but if not, lock your bedroom door, put your headphones in and turn up the volume. As long as you tell your little one(s) where you’re going and what you’re doing, they’ll be ok and if not the first few times, they’ll get used to it.
Making rest a priority and a habit while you’re pregnant will make it much easier to squeeze in once your new baby arrives. Motherhood and sleep deprivation go hand in hand so making rest a habit while you’re pregnant will make it easier when you have your baby in your arms.
If you’re a new mama, get your free 15 minute Yoga Nidra to take you from exhausted to energised HERE. Fill in your details and I’ll send it to your inbox for you to download.