Create Your Own Sleep Retreat in 6 Easy Steps

I just completed a ten day sleep retreat. I didn’t plan it, it just happened. I didn’t realize how sleep deprived I was until I started sleeping 10-11 hours at a stretch.

Last month I struggled with insomnia. I’d wake up at 2, 3 or 4 in the morning and my busy mind would not let me fall back asleep. It was a rough couple of weeks, but it gave me a firsthand experience of what many people struggle with on a daily basis.

To share some stats about sleep disorders… according to the American Sleep Association:

  • 50-70 million Americans have a sleep disorder.
  • Insomnia is the most common sleep disorder.
  • 30% of adults suffer from short term insomnia.
  • 10% of adults struggle with chronic insomnia.

The average adult requires 7-9 hours of sleep. Approximately one third of Americans report that they get less than 7 hours of sleep during a typical 24 hour period. Sleep disorders have been linked to drowsy driving, obesity, and death (due to medical errors).

People are taking steps to address sleeping disorders. Many luxury hotels and resorts have started offering Sleep Vacation packages. In an effort to combat stress, many couples are choosing to sleep alone.

[Recommended Reading: British couples too stressed to sleep in same bed.]

The practice of Sleep Yoga also encourages practitioners to sleep separately. Sleeping alone increases relaxation and allows for a more individualized dreaming experience.

Sleeping alone is one of 6 recommended steps for creating your own Personal Yoga Sleep Retreat. If spending a couple thousand dollars on a weekend getaway doesn’t fit your budget, a DIY home sleep retreat is an affordable and effective alternative.

Step 1: Take a Stay-cation. Give yourself the gift of some quiet time at home. Clear your schedule, and resist the impulse to fill it back up again.

Step 2: Clean your bedroom. Wipe down surfaces, vacuum, wash your sheets. Sort through clutter and donate items you aren’t using anymore.

Step 3: Avoid caffeine. People have different sensitivity levels to caffeine. As a general rule, if your goal is to fall asleep by 10pm reduce your caffeine intake after 5pm.

Step 4: Minimize exposure to artificial lights (this includes screen time). Candlelight or low lights will help you wind down.

Step 5: Bathe before bed. Take a shower or (even better) a bath. Adding a cup of Epsom salts to your bath will relax your muscles and increase your ability to sleep. Put on clean sleeping clothes and relax in bed with the lights off.

Step 6: Sleep alone (if you have the option to do so). It makes a huge difference in the quality of your sleep.

If you enjoyed this article you might also like:

Personal Retreat Reflections

Retreat Musings

Off-Grid Living

Mescal CanyonIt’s pretty amazing to be in Arizona again. The first time I came here was twenty years ago as an apprentice for an artist in residency program. This time I’m fulfilling a dream of interning at an off-grid eco resort. I’ve been learning about organic gardening and assisting with the operations of a family-run bed and breakfast. In my free time I dive into my practice and absorb the life force of this extraordinary place.

Since landing here a little over a week ago, the effects of unplugging from the electromagnetic matrix have been remarkable. The most noticeable changes have been from being in a larger living space. After the experience of an Agenda 21 micro apartment it’s been wonderful to stretch out again.

I am not a fan of the tiny house movement.

Free range humans need space to thrive and create. While micro-apartments may offer an affordable housing solution, the health risks are significant. According to University of Texas psychology professor Samuel Gosling, an apartment has to fill psychological needs such as self-expression and relaxation, which might not be met in a cramped space.

Rosemary

The Mescal Canyon Retreat has been a welcome source of peace of mind. A crime wave was sweeping through Montrose, Colorado, the likes of which had never been seen by its thirty-year residents. After hearing reports of numerous break-ins, robberies and attempted abductions, it was time for a change of scenery.

It’s wonderful to decompress in an off-grid setting.

My brain has relaxed in the absence of cell phone towers, wi-fi and smart meter radiation. I find that I’m less inclined to go online or use technology. I see phosphenes more often, and the low levels of light pollution make it easier to observe the Milky Way.

Sunset

My sleep schedule has changed. I rise with the sun and go to bed early. I shower and wash dishes with solar-heated water that’s free of chlorine, fluoride and bromine. Hummingbirds and swallowtail butterflies skim over the flowerbeds during my meditations. I eat fresh pomegranates from the orchard.

Ayla

Furry friends.

Ayla and Moki keep watch over the property. Moki the Hound takes his job very seriously, and sometimes you’ll hear him chasing coyotes through the canyon. Ayla is a cheeky red fox in a dog’s body. She’s earned many nicknames, including Face, Furface, Foxface and Naughty Girl.

It’s been raining here (a much needed blessing for this area). Last weekend a downpour caused a flash flood through the canyon. For a few hours there was no way to cross the river or leave the resort. There’s nothing quite like being stranded to make you appreciate self-sustainability.

Being here has inspired me to offer Personal Yoga retreats for my clients. There’s nothing quite as wonderful as being able to dive in to one’s practice in a serene and natural setting. It’s an experience that I hope to share with as many people as possible. Let me know if you’re interested!

Trumpets