Optimal sleep hygiene may involve having a regular night’s sleep in terms of going to bed and waking at the same time each day. When this is not possible, there are other ways to restore your rest which include a short restorative pose during the afternoon ‘slump’ (around 3pm), replacing your espresso with herbal tea and turning off all devices at least an hour before bed-time comes.

Did you know that caffeine has a half-life of around 6 hours? This means that your morning coffee may still be in your system later in the day, making it more difficult to sleep at night. The effects of caffeine do vary as we all metabolise differently; what’s important is to recognise that caffeine may have an impact, especially if we are sleeping poorly.

The five-Kosha model, as highlighted in the Sleep Recovery™ method and used in Yoga Therapy training courses, helps to view our sleep as part of a holistic system. This model, with its roots in Ayurveda, explains that there are five layers or ‘sheaths’ to our being. When one of our layers is out of balance, our entire system may become unstable and more susceptible to illness and sleep disturbance.

The first layer is referred to as the physical layer or ‘food’ sheath (Annamaya Kosha) and refers to how we attend to our body physically; this may be exercising, nutrition and environment. If we are not tired physically, or if we have an abundance of physical tension, we may find it more difficult to relax fully and our sleep may be inhibited.

The second layer (Pranamaya Kosha) is known as our energy or ‘breath’ sheath and refers to how we expend our energy on a daily basis; this may be our interactions with others, drinking caffeine (expending energy in short bursts) or frequent upper chest breathing in response to stress. If we don’t use our energy wisely, we may feel burned out or stressed, and thus unable to unwind effectively when it comes to bedtime.

The third layer (Manomaya Kosha) is often called the mental and emotional sheath and accounts for our moods, attitudes and beliefs about the world, how we make choices and ultimately take action. Often, we can’t sleep because we have constant or repetitive thoughts; perhaps we’re problem-solving or decision-making when ideally our mind would be in a resting state.

The fourth layer (Vijnanamaya Kosha) is also referred to as the subtle energy body or ‘intuitive’ sheath. This layer highlights our underlying sense of what’s right and wrong, perhaps linked with our unconscious or potentially repressed thoughts and feelings. We all have an inner sense of what we need and of our moral code; if there’s something that doesn’t feel right, it could be that we need to spend some time journaling or to work with a therapist to uncover these deeper emotions. Once we identify the deeper reasons which may be preventing us from having a good night’s sleep, we can usually relax much more easily.

The fifth and final layer (Anandamaya Kosha) is also referred to as the ‘bliss’ sheath. This is our connection to elements outside of us. It may be a sense of community, spirituality or a greater calling or purpose. When we connect to what we truly want in our lives, even in a global sense, we may also experience a greater sense of peace within our own being too.

When we draw upon sources of joy and connection, we realise the difference we can make on a grander scale. We then may find that we can rest better as we have addressed our deeper purpose for our life.

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These layers can help us have a deeper understanding of some of the underlying psychological mechanisms which may impact our ability to rest. The good news is that there are also many practical tools and techniques that can be used straight away to restore your rest.

Poses and techniques to be done right now and if you can’t sleep (please check with your GP or physician before trying these):

Left nostril breathing (Chandra Bhedana): either lying down or seated, place gentle pressure on your right nostril with your first finger. Breathe gently in through your left nostril for a full natural breath, and exhale out of your left nostril. Continue to breathe in this way for up to five minutes. You may begin to feel drowsy as the left nostril breath, in Ayurveda, is associated with relaxation and calming the nervous system.

Box breathing (Sama Vritti) (4:4:4:4): either lying down or seated, breathe in naturally for a count of four, hold your inhale for four counts, exhale for four counts and then hold your exhale for four counts. Continue in this way for up to five minutes, or until you begin to feel more relaxed and balanced. Often when we can’t sleep we will have a longer inhale, which is a more activating, stimulating breath. The box breath allows us to balance our inhales and exhales.

Legs up the wall (Viparita Karani): this is a nourishing restorative pose with countless benefits including reducing headaches, improving circulation and relieving tension and stress. First of all, find a suitable wall (this can also be done with your legs on the bed or a sofa). Then from lying down, bring your hips in towards the wall and swing your legs up so that they are hip-width, keeping the natural curve in your lower back. You may wish to add a yoga-belt around your ankles. Add a soft blanket and an eye pillow, perhaps some calming music and stay for up to fifteen minutes.