Sleep Hygiene by Ieva Anskaitienė: A Holistic Path to Rest and Renewal

Good sleep is not a luxury — it’s the foundation of health, beauty, and a fulfilled life. Yet in our fast-paced world, restful nights often feel out of reach. To help us navigate this challenge, we turn to Ieva Anskaitienė: certified holistic sleep coach, author of Moters miego knyga (The Women’s Sleep Book), and a passionate advocate for restorative rest.

In her work, Ieva blends scientific knowledge with compassionate guidance, showing women (and men) that sleep hygiene is more than rules — it’s a way of caring for body, mind, and soul.

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What Is Sleep Hygiene?

Sleep hygiene refers to the habits, routines, and environment that support quality sleep. It’s about creating conditions where the body can naturally enter deep, restorative rest. According to Ieva, true sleep hygiene is not restrictive but empowering: “Sleep should be your ally, not a struggle. By shaping gentle rituals and removing ‘sleep thieves,’ you give your body permission to recover.”

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Women’s Sleep and Cycles

Hormonal fluctuations throughout the menstrual cycle influence how easily women fall asleep and how deeply they rest. Ieva highlights:

- Luteal phase (before menstruation): more restless nights, lighter sleep.

- Follicular phase: greater capacity for deep, restorative rest.

Recognizing these natural rhythms helps women adjust routines with kindness instead of frustration. Supporting sleep during challenging phases may include earlier wind-down, reduced screen time, and calming breathwork.

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The Role of Nasal Breathing

One of Ieva’s key messages is the power of nasal breathing. Mouth breathing at night leads to fragmented sleep, higher stress hormones, and snoring. In contrast, nasal breathing:

- Activates the parasympathetic nervous system (the body’s “calm mode”).

- Improves oxygen flow, heart rate variability, and sleep depth.

- Supports cellular repair and next-day energy.

💡 Practical Tool: Premium nasal strips and mouth tape (like those from Audemu) ensure clear, steady nasal breathing throughout the night, turning theory into practice.

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Sleep, Stress & Beauty

Poor sleep doesn’t just make us tired — it shows on our face and impacts long-term health. Ieva often emphasizes that:

- Chronic stress + lack of rest = premature aging (dull skin, dark circles, inflammation).

- Deep sleep = natural beauty treatment (reduced puffiness, collagen repair, hormonal balance).

💡 Ritual Tip: Integrate calming practices — journaling, herbal tea, gentle skincare. Audemu’s microneedling eye patches enhance this ritual, visibly reducing puffiness and restoring glow by morning.

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Practical Sleep Hygiene Tips by Ieva

To make sleep hygiene actionable, Ieva recommends:

1) Keep a consistent sleep schedule — same bedtime and wake-up time.

2) Create a wind-down ritual: dim lights, apply skincare, tape your mouth, slow breathing.

3) Make your bedroom a sleep sanctuary: cool, dark, quiet.

4) Identify and reduce “sleep thieves”: blue light, late caffeine, overstimulation.

5) Embrace evening calm: learn to say no, disconnect, and let your body enter rest mode.

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Final Thoughts

Sleep hygiene is not about rigid rules — it’s about honoring your body’s need for recovery. As Ieva Anskaitienė reminds us, “Sleep is the most natural form of self-care. When you give yourself rest, you unlock energy, beauty, and clarity for life.”