how to get a good night's sleep (anywhere in the world)

a sound night of rest leads to a more meaningful and fulfilling day, whether you’re off exploring the world or just chilling in your hometown.

to help you welcome in some serious shuteye, here’s a mini restorative yoga sequence, no props (beyond your own sleeping surface) required.

start near your bed, with a seated forward fold of your choice. forward folds can feel nurturing, and you can use them to gently send some mindful attention to the kidneys as you breathe into the lower back section of your lungs. 

if you can find some surface to rest the space between your eyebrows upon, you may sense that the light pressure can help to melt any tension, and that the frontal cortex of your brain (the part that spends all day making decisions) can feel supported enough to slow down and help you ease into a more peaceful state of mind.

if you have a firmer sleeping surface, you might even crawl into bed for these last two poses. if your mattress is less supportive, try them on the floor. 

banana can help soften any brittle edges before bed and create more space for slow, deep breathing. 

and a supine twist can help ease any end of day spinal tension and give the digestive organs one last gentle wringing out before settling in for a healing night of rest.

wherever you’ll be in the world tonight, take 10 for yourself. spending just a couple of minutes in each of these shapes while practicing natural, easeful breaths may help shift your system into down-regulation, preparing you for sound, restorative sleep.

you deserve it. rest well.

and we’ll send our resources to live and travel well right to you.