Restorative Yoga Therapy: The Yapana Way to Self-Care And Well-Being

Q & A with Author Leeann Carey

The title of your book is Restorative Yoga Therapy. What is the difference between restorative yoga and restorative yoga therapy?

The difference between restorative yoga and restorative yoga therapy is simple: Restorative yoga is a wonderful practice with a goal of using supported poses to elicit a deep body/mind relaxation. Restorative yoga therapy uses supported poses to elicit a deep body/mind relaxation and is tailored to meet unique needs such as injuries and common ailments. Each class is carefully sequenced to address those needs within the framework of a theme-based practice.

The subtitle is The Yapana Way to Self-Care and Well-Being.  What is the Yapana Way?

The Yapana Way is a teaching style developed over years of studies with master teachers and my own personal practice. A complete Yapana yoga class includes movements in all planes, DOING (dynamic) poses, BEING (passive) poses, held for an extended period of time with the support of yoga props. The BEING poses makes up the restorative yoga therapy portion of the practice.

More importantly, a Yapana Way practice meets students where they are. It is the way for self-reflection, change and ultimately, acceptance.

How would you respond to someone who says they aren’t flexible enough to practice yoga?

You don’t need to be flexible to practice yoga. If you can breathe, you can practice yoga. This is particularly true with restorative yoga therapy. Every single pose can be smartly adapted to meet hyper-flexibility, rigidity and a host of other needs. Yoga props are strategically placed to bring the pose to the student as opposed to forcing the student into a predetermined shape. Restorative yoga therapy is a perfect introduction into a yoga practice due to its gentle approach. All that is required is interest.

In a culture where sweat is valued over mindfulness, what would you say to someone who thinks restorative yoga therapy does little to improve one’s health?

Stress negatively impacts our well-being. According to the Huffington Post, a recent article in Popular Science reported that 30 percent of U.S. adults say stress affects their physical health and 33 percent say it has an impact on their mental health. On the other hand, Columbia University researchers found that those who sat in expansive positions with their arms and legs spread out for two minutes saw lower levels of the stress hormone, cortisol, than those in more tighter poses, according to Popular Science.

An intelligent restorative yoga therapy practice is designed to expand the bodies habitual closed or compressed position (historic poor postural habits whether sitting or standing) in supported yoga poses. One can experience an outer opening, inner calm and overall tranquil feeling. With the proper support, students can relax into the pose’s shape for a minimum of two minutes.

Living in the 21st century is crowded with responsibilities, commitments and complications. A restorative yoga therapy practice is an excellent healthy option for coping, managing and decreasing stress levels in order to live a fuller and more joyful life.

The style of yoga you write about uses a lot of props. Why?

Yoga props help bring the pose to the student. Bringing the pose to the student prevents overreaching physically and mentally. It fosters balance and acceptance. And it allows for the student to spend longer than five or so breaths in a pose. The time is used for self-reflection into what’s happening now and is followed by an adjustment if needed. Sometimes the nature of a pose only requires presence and breathing. Each person’s experience is different because everyone’s needs are different. But this I know for sure: When the pose is strategically propped whether it is to awaken or soothe an area, the props are instrumental in extending the length of time possible in each pose. A little more time in each pose means a little more time to practice skills of all kinds.

What if someone doesn’t want to invest in the expense of yoga props — can they still practice this style?

It is not necessary to invest in the expense of yoga props in order to practice this style. You can typically find items around your house or office that will do the trick. You can also make your own props. My husband bought wood from the local hardware store and made all of my wooden blocks and dowels to my specifications. We saved hundreds of dollars. If you’re handy with a sewing machine, you can make your own yoga belts, pillows and even bolsters. Standard prop measurements are listed in the book as well as suggestions for other things you can use for yoga props.

If someone only had time to do a 3 poses from the book, which ones would you recommend and why?

Matysyasana (Fish Pose):  Backbends are so important for keeping the spine supple. Many of us spend so much time with forward shoulders, sunken chests and rounded mid-backs. As a result, our back, shoulders and neck become stiff and rigid. This is the go-to pose that helps to reverse those effects. Backbends open the chest, thereby widening the diaphragmatic band just underneath the chest. This promotes better access to the breath and is a good pose to practice Three-Part Breathing, a simple breathing technique that can settle the mind and support a meditative experience used to cope with stress.

Parivrtta Pavanmuktasana (Revolved Knee Squeeze Pose)

Many of us spend most of our time during the day bent over and rarely get the chance to safely rotate our spine. Twists are a great way to unwind tension built throughout the day while opening the shoulders, chest and hips. There are prone twists and supine twists. The prone twists are a bit quieter on the nervous system than the prone ones. Although I like twists of all kinds, the prone twists by nature are ones you can really melt into. They require less rotation of the spine than the supine ones and when well-supported, feel absolutely divine. People have been known to drool on their bolster. It’s true!

Viparita Karani (Legs Up The Wall Pose)

This pose can be practiced with or without support underneath the pelvis. Either way, I recommend practicing it every day; I do. Think of the saying, “take a load off your feet”. That’s exactly what this pose does. It turns the body’s typical standing or sitting position upside down and draws the fluids from the legs into the lower abdomen. This is a perfect panacea for those that spend long hours of sitting or standing, experience leg swelling, or suffer from an achy lower back. It’s also a great pose to practice after airplane travel. You’re guaranteed to feel refreshed and renewed afterward.

What do you think the most common misconception people have about yoga is? and what is the actual truth?

I think the current misconception about yoga is that it is a workout. Hatha Yoga or asanas (poses) seems to be the most popular branch of yoga in the U.S. It is a wonderful thing that a reported 21 million Americans are practicing yoga. However, like all things that have grown exponentially, it has been watered down from its original purpose.

These days, many practitioners use the poses solely as exercise – to sweat, get a better butt, or lose weight. While none of these reasons are negative, yoga’s roots go much deeper. And if acknowledged, can be stepping stones to deeply taking charge of our self-care and well-being. However, many people walk into the doors of yoga due to a desire for a physical experience. Over time, they may come to find other benefits and that’s a good thing.

The truth is, yoga is a practice, not a workout. It was designed to address way more than our physical needs. A yoga practice can tone the physical body, but it also tunes-up the mental body and delivers the skills that are needed to cope with the daily stressors we all face. The real workout is what happens when we step off the mat. The kind of mind we bring to our time on the mat is a direct pointer to the kind of mind we bring into the world.

Those that think yoga is about getting the best workout they can, miss yoga’s intention: To learn skills that develop presence and self-acceptance throughout all aspects of life. That’s why it makes no difference whether you are sweating in dynamic poses or relaxing in passive ones. The opportunity for meeting your thoughts and feelings whether you are in “doing” or “being” mode is always there. Now. And now.

Tell us about your yoga journey. How/when did you first start practicing and what inspired you to want to go on to teach?

There are two experiences that started me on my yoga journey. In the late 70’s while I was visiting my brother in college, I went for a walk and passed a house with a sign in front that read: FREE Sunday Dinner. It was Sunday and I was hungry, so I walked into the open front door. Everyone was dressed the same and playing instruments and singing the same words over and over again. Afterward, they welcomed me and gave me a bowl and utensils and told me to stand in line to get fed. Everyone seemed genuinely nice and happy to have me at their dinner table.  I never thought much about it until a year or so later when I was dating a guy who got up early each morning to “breathe”. He was a cyclist and claimed it helped him to focus and stay calm in the face of his challenging rides. He taught me how to manage my breath. From then on, I had a dedicated daily pranayama practice before I ever struck a pose. It made my head feel so clear — it was undeniable and indescribable. Those two experiences started me on my journey. Once I let yoga in I never looked back.

Circumstances came before inspiration. I was attending classes regularly and one day my teacher didn’t show up to teach the class. I was encouraged by other students to “lead” the class. Begrudgingly, I did. Although it was not a positive experience for me (I trembled when demonstrating the poses and stumbled over my words), others continued to ask me to share with them what had transformed my life. Years later, co-workers from the company we all worked for said to me, “clearly, you should not be working for this company.” So, I quit and studied to become an official yoga instructor so someone could hire me to teach them. Witnessing the countless transformation in others inspired me to continue to share the principles and practice with others.

Restorative Yoga Therapy by Leeann Carey

June 15, 2015 • Yoga/Health & Wellness • Trade Pback & eBook

224 pages w/ B&W illustrations • Price: $17.95 • ISBN 978-1-60868-359-8 

We’ve all heard about how relaxing the fragrance of lavender can be. But did you know that lavender is also super good for your skin? It’s true! Lavender has natural anti-inflammatory properties that help to reduce itching, swelling, and redness in the skin. That, combined with the aromatherapy that helps to lower both heart rate and blood pressure makes lavender a stellar ingredient in beauty treatments.

Honey is another beauty star. Honey has natural antibacterial properties that are great for both the treatment and prevention of acne. Honey is also high in antioxidants that help to slow down the effects of aging skin. Honey is both moisturizing and soothing to the skin, giving the skin a beautiful glow. In addition, honey is clarifying, opening up the pores of the skin making it easy to unclog them.

So how about combining the benefits of lavender with honey to make an out-of-this-world spa experience? That’s what The Four Seasons Spa in Westlake Village has done – and the results are magnificent. I decided to check it out, and can personally say that their “Lavender Milk and Honey Cocoon” is delightfully decadent! It’s a comprehensive whole-body treatment to restores that healthy glow.

First of all, the Four Seasons Spa itself is absolutely gorgeous. Every amenity, five star service, and luxuries no one else has thought of. The minute you walk through the door you just want to stay and enjoy every little detail of the decor. There are exotic orchids, marble floors, a eucalyptus infused steam room, fireplaces, and private spa tubs to set the stage for relaxation.

The first stage of the Lavender Milk and Honey Cocoon treatment is a body buff. A mix of whole-grain and organic-oil with lavender is applied liberally to the body. This buff increases the skin’s vibrancy and stimulates the circulation. The mind starts to settle and find peace.

After a nice rinse in the private shower, you pat yourself dry with a heated towel, and return to the table for the cocoon. A velvety blend of pure honey and warm lavender cream moisturizes and nourishes the skin head to toe. It feels absolutely awesome. Then you’re gently wrapped in a heated cocoon so that the skin can better absorb the much-needed moisture, and renew its elasticity. While you are tucked in and cozy, your neck and feet are massaged, and you relax and breathe in the beautiful fragrance of lavender.

Feeling serene you make your way back to the shower, where it’s easy to rinse off as most of the honey and cream has been absorbed by the skin. There’s no stickiness, just silky smooth, hydrated skin.

As if that’s not enough, the third round of the treatment commences with a lavish full-body massage using pure lavender and lavender cream. Mind, body and spirit all experience tranquility. You arise, like a butterfly, floating effortlessly through the spa, renewed, refreshed, revitalized!

Such a wonderful experience – I’m still floating, enjoying the effects of the amazing Lavender Milk and Honey Cocoon. I can’t wait to go back for more!

The soul is stirred by travel. I have found this to be true with every trip I take. There’s always some purpose that I find, some lessons that I take with me, and carry with me long after I have departed a place. So much so that I am following the Dalai Lama’s advice when he said: “Once a year go someplace you’ve never been before.”

Oftentimes we take a vacation to relax, to unwind, or to disconnect from the real world. But what we find is that after we’ve gone through this process, we wake up, we reconnect with our true self, and with everything that is indeed “Real.” This is how I feel after my trip to Loreto, Mexico. What started out as a getaway to a luxury resort ended up as an enriching spiritual experience, one that I will remember always. Here are some of the lessons I learned from Loreto:

1) Honor Where You Are. Loreto is one of those “middle of nowhere” places. When most people think of Baja, California, they think of Cabo San Lucas – a popular tourist destination. But Loreto is a jewel that is often overlooked. Situated on the east coast of Baja, and set on the pristine Sea of Cortez, Loreto offers the beauty of nature and an authentic experience of Mexican culture and cuisine.

800 square miles of Loreto is a National Marine Park that includes its five islands. Jacques Cousteau was a frequent visitor. As a National Park, the animals, including whale, dolphin and a wide variety of birds, including the blue-footed booby, are protected in the marine sanctuary. We ventured out to see the islands and enjoyed lunch at Honeymoon Beach where a seagull stole an unattended sandwich! It’s his home; we were just visiting, so I didn’t mind sharing.

The Pitaya cactus plants found throughout Loreto are tall and proud, some more than 200 years old. These are also protected in Mexico, both revered and appreciated by the locals.

Because Loreto is so far from large cities local chefs emphasize foods that can be grown in their own gardens. Chef Alfonso Pelegrina grows many herbs and vegetables right on the property of the Villa del Palmar at Loreto and uses them in the recipes he makes for his three restaurants. Super fresh, organic, local, cared for with love – what could be better? This! Whether you are gluten-free, vegan, kosher – whatever your particular dietary needs are – the Chef is happy to accommodate and create something special just for you.

“Honor Where You Are” also can be taken in a spiritual sense. How are you feeling? What does your body need right now? It’s being in tune with your senses, and giving yourself that gift of care. During morning yoga on the beach I felt refreshed by the salt air. I adjusted each pose gently, honoring my body’s need to stretch without overdoing it. Yoga isn’t a competition; it’s a personal practice. Yoga on the sand is an extra challenge, but a delightful one.

2) Practica Sus Sonrisas. This translates to “Practice Your Smiles!” In a small town like Loreto, with a population of 15,000, it’s easy to see how we are all connected. The Law of Relationship says that we are here to help each other learn and grow, and that’s even more true in the “middle of nowhere.” We rely on each other. Everyone becomes your friend. The people in Loreto are so warm and welcoming and happy and helpful. I was greeted with smiles everywhere I went.

Loreto was established in 1697. Now those were difficult times! To set up a city in the desert was tough. No water, no electricity. There were many obstacles to overcome, and it took several decades. You can see process of building the Nuestra Senora de Loreto Mission by looking at the styles and ages of the brick walls. Somehow they hung in there and got it done. At one point, explorers thought that California, and Baja California, was one big island. The Museum in Loreto has old maps that illustrate this. As a California native I especially appreciate the glimpse into history.

In town I bought a beautiful, handmade sterling silver ring to keep as a souvenir. I also indulged in a homemade frozen guava treat – vegan, of course! I’m sure the ice cream store’s owner, who served me personally, grew the guavas himself, too. It was so yummy on a hot day as I strolled through the arched trees marking the start of the original El Camino Real, a California landmark. How could I not have a smile on my face?

3) Explore Your Potential. Loreto is a small town, but it was a much smaller town back in the 1700’s. It’s come a long way. And right now it is growing. There’s an airport, with direct flights from Los Angeles, Calgary, and some cities in Mexico. The Villa del Palmar at Loreto is a luxury resort on 137,000 acres, with gourmet restaurants, three pools, a spa, and soon they’ll have a golf course as well. The hotel is self-sustaining. They have a desalination plant on site, so you can drink the water. Plus, it’s super eco-friendly as they are powered mostly by solar energy. Employees are encouraged to further their education and supported with classes right on the property.

We can surprise ourselves by all that we can accomplish when we set our minds to it. There are no limits – even if we think there are. It’s just pure potential. We have the capacity to do whatever it is that we want to do. We have the desires that we have for a reason, because it is possible for us to achieve them, to make them a reality in our own lives. There are examples all around us.

4) Leave Some Time to Just Hang Out. Life keeps us busy, that’s for sure. We’re constantly jumping from one thing to the next, with hardly a pause in between. We’re so in the habit of this that we continue the pace even when we’re on vacation. I can think of many places I’ve visited where our scheduled were jam-packed with activity, and the only rest I got was in the car on the way.

But Loreto is different. Instead of an ocean that is in constant motion, the Sea of Cortez is calm, almost still. It’s gentle quiet sets the pace. Rather than going surfing, people go paddle boarding, and snorkeling. The water is like glistening gems – aquamarine, emerald, and sapphire in color – clear, clean and beautiful. You can hike along the surrounding ridges and see the islands from a higher vantage point, nestled in the sea like they were placed there artistically and with precision. You can’t help but stop and take in the glory of nature that is everywhere you look. There’s no rush. There’s room to breathe, and time to enjoy.

I came home from Loreto refreshed, renewed, and inspired. A little sun, a little spa, and some good food does wonders for the soul. I enjoyed both the adventure of exploring a new place, and the relaxation of feeling completely comfortable. Loreto is a place I will return to, as there are many more lessons to be learned.

As summer approaches and we start preparing for our getaways, there’s one more thing we need to consider: A Travel Sleep Plan.

There are many ways that our sleep gets disrupted when we travel. But before we go, we can prepare with some great sleep strategies. Let’s look some of the biggest sleep thieves, and how we can get them under control.

Sleep Thief: Dry air in airplanes and hotel rooms can lead to headaches, dry skin and dehydration. A dry atmosphere also creates conditions for cold and flu germs to spread easily. All of this can cause us to lose precious sleep.

Arrest the Thief: Carry aerosol water with you in your carry case to spritz on your face throughout the flight. They come in sizes less than three ounces so it’s not a problem with TSA. Another good thing to pack is a saline nasal spray. This helps to keep your nasal passages moist. Also, once you get through security, buy a bottle of water to carry with you on board. Choose water that is room temperature, not cold. If you have the chance to order a beverage, select an herb tea. Avoid alcohol, and also caffeinated or carbonated drinks. Once you’re in the hotel room, turn the air conditioning off, and open a window if possible to let in fresh air. You can also leave cups of water around the room to hydrate the air.

Sleep Thief: Motion Sickness can happen when you are riding in a car, on a plane, or on a ship. If the weather causes turbulence, it can be aggravated. We get motion sick when we lose our equilibrium, or balance. A signal goes from our inner ear to the brain that something is out of whack, the sensory input from the eyes doesn’t match up. We can feel dizzy, nauseous, and generally bad. It’s difficult to sleep with all this going on!

Arrest the Thief: Make sure you get plenty of sleep before you embark on your journey. When you are well rested you’ll be able to handle turbulence better. If you’re driving, make sure to stop every couple of hours to get out and walk around. Get grounded by stretching your legs and letting your feet feel the earth. On a plane of ship, get up and walk around, and also do some leg exercises to get your blood circulating. Chew on some candied ginger to help alleviate nausea.

Sleep Thief: Jet Lag happens when we travel quickly across time zones. Our internal bio-rhythms get out of sync with the time at our new destination. And when we travel from west to east, the problems are worse because it’s more difficult to advance our sleep time than to delay it.

Arrest the Thief: Before you travel, try to gradually adjust your sleep times to the time at your destination. On the plane, set your watch to your new time zone. Keep this new time in mind when planning your nap strategy on board – stay awake if you can. Upon arrival, get some exercise. Daylight can help reset our internal clock, so take a morning walk first thing when you wake up in your new locale, and spend as much time as possible outdoors. Avoid alcohol, caffeine and sugar – stimulants such as these make the effects of jet lag worse.

Sleep Thief: Unfamiliar surroundings can make us feel uncomfortable, which makes it difficult to relax and get to sleep.

Arrest the Thief: Ask for a quiet hotel room away from the elevator and ice machine. Make sure the drapes are shut all the way so the room is dark. Bring a sleep mask with you if you like the dark in case there are no blackout drapes in the room. Bring some personal items from home to make the environment more comfortable. It’s nice to have your own alarm clock with you, a soft blanket, and most importantly, your own pillow. Many pillows now come in travel sizes, so you can get a small version of the one you use at home.

Interestingly, despite all these sleep thieves, many people report that they actually sleep better when they are away from home. Maybe it’s because they don’t have access to their computer, so they’re not spending as much time in front of a screen. But most likely it’s because they are sleeping on a newer mattress. Many hotels pride themselves on providing high quality, new mattresses. And many travelers have mattresses at home that are long overdue to be replaced. If you find yourself sleeping better while you’re away, check your mattress when you get home. Chances are it’s more than five to seven years old and it’s time to get a new one.

Lots more sleep tips at BetterSleep.org

Happy Travels, and Sweet Dreams!

In Los Angeles, it’s rather rare to be friends with your neighbors. I this this isn’t the case everywhere, but here in the city where you spend so much time in your car, many times you don’t even know the names of the people who live on your street. It’s the kind of city where the garage is part of the house – so you go from the car through the garage and into the house with hardly a polite wave to anyone who happens to be driving in or out of the their driveway at the same time.

I’ve lived in many places in and around Los Angeles and I’ve found this to be true for the most part. But our current neighborhood is different. And it’s all because of Wally.

Wally moved in next door about 7 years ago when he married my neighbor Laurie. Wally, with his ever-present smile, made a point of meeting every single person on the cul-de-sac. It’s not like this was a “Knot’s Landing” situation where we all knew each other. We just all knew Wally. To say he was friendly is an understatement. This man was cheerful, warm, welcoming, and enthusiastic with everyone. I’ve never met anyone more positive, more present, or more kind than Wally.

Wally had a fondness for Hawaiian shirts and flip flops, and I’d often see him wearing this standard Wally uniform, wholeheartedly engaged with one of the neighbors, lost in conversation, often laughing, clearly enjoying himself.

Wally and I would often chat over the backyard fence, like something out of an old sit-com, while I picked lemons and he watered tomatoes. Wally loved spending time in the garden. One time he brought home an apricot tree that he didn’t have room for, so he gave it to me, and my husband Greg, to plant in our yard. I promised Wally that he could have as many apricots as he wanted when the tree produced fruit. That made him very happy.

The garbage gets picked up on Fridays on our street. For awhile, Greg and I had a mystery on our hands because we couldn’t figure out how the empty cans made it back into our yard on Friday afternoons. Then one day we figured it out – it was Wally, being a good neighbor and friend, doing us a favor. So Greg turned the tables, and started bringing in Wally’s cans. That precipitated a weekly competition, a kind of race between Wally and Greg to see who could get out to the cans first and bring them all in! Greg was always pleased when he beat Wally to the cans, but more often than not, Wally got their first. One time they both heard the garbage truck and ran out to the sidewalk at the same time. They laughed like 2 kids caught playing. Greg brought in Wally’s cans and Wally brought in Greg’s. It was a tie.

We all shared a love of nature, and the wildlife on the lake. Wally and Laurie were right there with us when we rescued a baby hawk who had fallen from his nest. Greg and I helped find a beekeeper to relocate a cluster of bees that moved into Wally and Laurie’s back porch.

Pretty much every day I could count on Wally to text me a picture of a squirrel or a goose in the backyard. He’d be the first to “like” one of my Facebook posts, the first to offer help and prayers when I was hurt, and the first to cheer me on when I announced a new project.

Wally had many passions. He was crazy about Laurie, of course. And he also loved music. A lifelong musician, he was really happy just playing the guitar, making music with friends. He kept musicians hours, too. If we heard a noise late Thursday night we’d smile – knowing it was just Wally, taking out the garbage cans.

Perhaps Wally’s greatest passion was his faith. Wally loved Jesus, and served his church community in many ways.

Last week, Wally went to be with God. It was unexpected – a shock to the whole neighborhood when we saw the fire truck in front of the home he shared with Laurie, the home he loved so much.

When someone dies, we often turn to our community for comfort. And these days, our community gathers on Facebook. When I went to Wally’s page I found dozens and dozens of posts, tributes from friends of Wally’s from all over the world. Wally’s reach wasn’t limited to our particular neighborhood. His arms were so wide that he was able to embrace everyone. His heart was so big that he was able to love everyone. And it is evident that everyone loved him right back.

Wally was such a light in this world. We can all be like this – good neighbors, and good friends. After all we are here to help each other, we’re here for this reason so we might as well extend ourselves in some way. People like Wally are good examples for us, and they leave behind a legacy in the lessons that they teach us in the way they live their lives. This is wisdom.

I can picture Wally rejoicing in Heaven, wearing his flip flops and playing his guitar, looking up to greet everyone going by with that big smile of his. I will hold my friend in my heart, and think of him every time I water my lemon tree.

It’s always nice when Spring comes around – but those of us with seasonal allergies might be a bit concerned about how this season affects their sleep. And with good reason! A study published in the Archives of Internal Medicine showed that people with hay fever and other allergies have difficulty sleeping. These folks are also more than twice as likely as non-allergy sufferers to deal with sleep disorders like insomnia.

Allergies come about when pollen, (abundant in the Spring!) and other allergens, such as house dust or pet dander, irritate the nasal passages. This causes symptoms such as sneezing, runny nose, and watery eyes, and affects up to 50% of all Americans.

Insomnia, sleep apnea (irregular breathing), and other sleep disorders affect up to 30% of Americans.

Allergy symptoms tend to get worse during the night for a variety of reasons. Allergies cause the nasal passages to swell, so there’s less room for air to pass through, making nose breathing difficult. Cortisol, an anti-inflammatory hormone, is at its lowest level overnight. This causes a higher level of inflammation in the nose and lungs. Lying down to sleep brings gravity into play, and that can cause congestion to shift, which makes nose breathing even more difficult. Also, exposure to dust mites, or pets is more common at night, which increases allergy symptoms. And, histamine, which is actively involved in the regulation of sleep, may worsen allergy symptoms.

With all of this going on, it’s easy to see how breathing through the mouth could cause a dry mouth or sore throat. Postnasal drop from a runny nose can cause you to cough. Interrupted breathing, or sleep apnea, can lead to snoring. And when we’re not breathing properly, we’re more likely to get a headache. All of these things also interfere with our sleep.

It’s no surprise that the worse the allergy symptoms are, the more trouble people have both getting to sleep, and staying asleep. And even when they do sleep, allergy sufferers often report that they feel sleepy during the day. Most say that their allergy symptoms, like sneezing and sniffling, also disrupts their partner’s sleep.

So what can we do during allergy season to help us get through the night with a good night’s sleep?

First of all, make sure you follow the guidelines that The Better Sleep Council outlines for everyone to get a good night’s sleep, anytime of year:

-Keep the bedroom dark, cool, and quiet.

-Avoid caffeine late in the day.

-“Unplug” yourself from computers and other electronic devices an hour before bed.

-Keep technology out of the bedroom.

You can also add in some of the natural allergy remedies:

-Shower before bed. This helps to wash off any of the pollen or other allergens that transferred onto your body during the day.

-Keep bedroom windows closed to keep allergens from coming in with the breeze.

-Change sheets and pillow cases regularly. Use natural fabrics, and natural cleansers for your linens. Look for products that are labeled “hypoallergenic.”

-Take a steam bath to help loosen up congestion to help you breathe more easily.

-Have a cup of hot tea (herbal tea, not caffeinated!) or hot water with lemon, to loosen up congestion.

-Use a nasal saline rinse. This helps reduce the swelling in the nasal passages, and also washes out any pollen that might be in the nose. Nasal decongestant sprays are not recommended for allergies as long-term usage (more than 3 days) can actually make the nose more inflamed.

-If you have pet allergies, keep your pets off the bed, and if possible, out of the bedroom.

-Protect yourself from dust mites by using plastic covers for your mattress and pillow to avoid exposure at night. If your bed is older than 5 years old, consider buying a new mattress. Pillows should be replaced every 6 months, and certainly never be kept longer than 2 years. Look for a pillow that fills the gap between your head and shoulders when you lie down.

-Check your heating and air conditioner system. Make sure filters are clean. You may consider investing in an air filtration system for the bedroom.

-Vacuum carpets and furniture often. Some vacuums come with an extra allergy filter built in. If you have wood or tile floors, keep them free of dust and pet dander.

-To add moisture to the air, consider using a humidifier. Make sure the water is changed frequently so that mold doesn’t grow.

If your allergies continue to keep you from getting the sleep that is so important your health and well-being, talk with your doctor or allergist to get a full evaluation and figure out your treatment options.

How well we sleep at night definitely has an effect on how well we function during the day. And it’s not just the quantity of sleep we get; it’s also the quality of sleep we get.

If you’re having trouble getting to sleep, or if you’re waking up and can’t get back to sleep in the middle of the night, take a look at your environment, and see what changes need to be made. The Better Sleep Council has these tips to turn your bedroom into a sleep sanctuary:

-Keep a regular sleep routine. Head to bed at the same time each night to help program your body for sleep. Have some transition time between activity and sleep. Take a warm bath, or read an entertaining book.

-Keep your bedroom technology free. Many people keep a television in the bedroom, thinking this will help them relax or fall asleep at the end of the day. But television actually stimulates the mind, rather than settling it down. Even the most relaxing show interferes with our body clock because of the flickering lights. The same is true for the computer screen, or the cell phone.

-Don’t bring work to bed with you. If you associate your bed with work, it is harder to wind down at night. Reserve your bed for sleep and sex only. That way, when you tuck yourself in, your body gets a powerful cue – it’s time to sleep!

-Keep the bedroom dark and cool. In keeping with the cycle of nature, darkness triggers the body to produce melatonin, which helps us to sleep. Having too much light in the room confuses your body clock. If you don’t have heavy curtains to block any outside light, try using a sleep mask. The temperature in the room also affects how well you sleep. Most people sleep best in a slightly cool room, not too hot or too cold.

-Make sure your bed is comfortable. You want your bed to be big enough so that you have enough room to stretch and turn comfortably. And if there are two of you that share a bed, you both need to have enough space. A Queen or King sized bed is best. If you’re waking up with back pain, or you find that you are tossing and turning at night, check your bed for signs of wear, like lumps or sags,. If you’ve had your mattress for five years or more, it might be time to get a new one.

-Your bed linens and pajamas should be soft and comfortable as well. Choose natural fabrics that feel good on your skin.

-Keep the room quiet. Sleep studies show that we get a more restful night’s sleep when we are not distracted by sounds. If you can’t avoid or eliminate noise from dogs, neighbors, or traffic, try masking it with a fan, with white noise, or with soothing music. Earplugs can also help.

-Invite sleep with fragrance. Aromatherapy helps to quiet the chatter in your mind. Essential oils in lavender, chamomile or sandalwood are particularly relaxing. Just a drop on your pillowcase will help you drift off into slumber.

When you create a sleep sanctuary you look forward to going to bed knowing that you are going to get a great night’s sleep. Sweet dreams!

More info at BetterSleep.org