Ep167: Holistic Strategies for a Peaceful Night’s Sleep: Sleep and Yoga with Chris McDonald

OVERVIEW

“Taking care of the nervous system throughout the day can lead to less reactivity to stress."

Suppressing emotions can lead to panic attacks. Learning to feel and accept emotions is crucial in preventing panic. Remember, panic is often an overflow of suppressed emotions. Let them be acknowledged and expressed. Mindful check-ins, self-care practices, and accepting the present moment without judgment are essential to calming the nervous system, leading to better sleep.

On this episode of Deep Into Sleep Chris McDonald, a Licensed Professional Counselor and holistic provider with a group online practice, “Path to Hope Counseling” in North Carolina. She is a Registered Yoga Teacher and offers gentle yoga to clients in session, group workshops, and private yoga sessions delve deep into the topic of sleep and explore the intersection of yoga and managing panic. Dr. Yishan and Chris discuss the importance of acknowledging and accepting emotions to prevent panic attacks, and how building resilience in the nervous system plays a crucial role in managing panic. Cognitive techniques, such as journaling and cognitive behavioral therapy (CBT), are highlighted as effective tools for coping with panic and improving sleep.

The episode also explores the role of yoga in promoting relaxation and better sleep. Dr. Yishan and Chris share various yoga poses, including downward dog and forward fold, that can be used for relaxation. They stress the importance of listening to your body and not pushing yourself too hard during yoga practice. Breathing exercises and gentle movements are recommended to activate the parasympathetic nervous system and promote calmness. The holistic approach to addressing anxiety and sleep issues is emphasized throughout the episode. They discuss the influence of pre-bedtime habits, diet, and lifestyle choices on sleep quality. They also touch on the connection between anxiety, depression, and sleep problems, highlighting the need for a comprehensive approach to address these issues. 

"Sleep issues are not just a bedtime problem, but rather start from the beginning of the day." - Chris McDonald

Are you so sleepy that you cannot focus? Are you tired of getting through the day drinking coffee? Are you worried how your poor sleep may impact your health? Checkout Dr. Yishan Xu’s Insomnia Treatment Course! 

WHAT WILL WE LEARN

[00:01:05] Holistic therapy treats mind, body, spirit.

[00:05:02] Holistic approach: mind, journaling, body relaxation.

[00:09:59] Relaxing through gentle yoga poses and breath.

[00:13:06] Activate sympathetic system gradually for calming response. Stand, inhale arms up, exhale down.

[00:16:00] Mind-body connection is essential for better sleep.

[00:19:32] Consistent yoga and meditation reduce stress.

[00:22:58] Different yoga movements, breath, and individual needs.

[00:29:35] Breathing and gentle movements help in depression.

[00:31:55] Integrating Chitung with yoga through tapping movements.

RESOURCES

Are you so sleepy that you cannot focus? Are you tired of getting through the day drinking coffee? Are you worried how your poor sleep may impact your health? Checkout Dr. Yishan Xu’s Insomnia Treatment Course! 

Connect with Dr. Yishan

Connect with Chris McDonald

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Yishan Xu, PhD, DBSMsleep, sleep disorder, sleep better, sleep apneaComment