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| Ayurvedic Tips for Restful Sleep | |
by Shreelata Suresh
March 29 - April 4, 2004, has been designated National Sleep
Awareness Week in the USA. The National Sleep Foundation estimates
that at least 40 million Americans suffer from some form of sleep
disorder. Sleep deprivation or poor quality of sleep impacts both
short-term and long-term health, with depression, obesity, loss of
mental clarity and fatigue some of the frightening consequences.
Ayurveda does not dictate eight hours of sleep every night for
everyone, but quality of sleep and quantity of sleep required by an
individual to completely recharge in mind and body are considered
crucial for health, bliss and longevity.
Here are some ayurvedic suggestions for falling asleep easily and
naturally and for obtaining a more rejuvenating quality of sleep:
1. Since human beings are diurnal creatures, following Nature's
pattern of sleep and wakefulness for us means rising with the sun or
shortly before, and getting into bed early-no later than 9.45 p.m.
Getting up before 6 a.m. is ideal, and 6-10 p.m. is the Kapha time of
the evening, when sleep will come most easily. Follow this routine at
the weekend as well.
2. Arise and go to bed at about the same times each day. This helps
your body and mind relax as the appointed bedtime approaches, and
over time it conditions your physiology to fall asleep at that time.
3. Ayurveda decrees morning the best time to exercise. If you
exercise in the morning, it will help you fall asleep easier at
night. Working out late in the day is not recommended as this will
raise energy levels and set you up for activity rather than sleep.
Exercise moderately, according to the needs of your constitution,
every day.
4. Do not eat a heavy dinner, and avoid spicy foods at night.
Ayurveda recommends a light dinner eaten at least three hours before
bed. A one-dish meal of a vegetable soup or mung bean kitcheree is
noursishing yet not too heavy. Do not drink too much water or other
beverages after 6.30 p.m. Drink a cup of warm milk at bedtime to help
lull you into sleep. Lace the milk with a large pinch of nutmeg for
Vata, cardamom for Pitta and dried ginger for Kapha.
5. A lower limb massage last thing before you get into bed is also a
pleasant, relaxing activity and helps improve sleep quality. Use a
light, non-staining oil such as sweet almond or jojoba. Your bedtime
massage oil can be spiced up with a few drops of essential oil of
lavender if you like-6-8 drops for 2 oz. of base oil. Take a very
small quantity of the oil in your palm and massage your lower legs,
from your knees to your toes, and your lower arms, from your elbows
to your fingertips, with easy up-and-down strokes.
6. Keep your bedroom dark and at a comfortable temperature so that
you are neither too warm nor too cold. Wear comfortable sleepwear to
bed-cotton is ideal. Your bedroom should be quiet, clutter-free and
free of work-related material. Do not have a TV in your bedroom.
7. Do not drink alcohol or caffeinated beverages; they impact the
quality and quantity of sleep you get. Avoid nicotine as well.
8. As bedtime draws near, try to get your mind and body to settle
down. Avoid working or reading/watching stimulating entertainment at
least an hour before bed. Calming activities such as listening to
soft relaxing music or just sitting quietly and practicing deep
breathing can help your mind and body wind down gradually.
9. Avoid napping during the day; it makes it harder to fall asleep at
night. If stress or worrying keeps you up, learn and regularly
practice a meditation technique. This will help strengthen your
ability to deal with day-to-day stresses and worries.
10. Poppy Seed Chutney, eaten an hour before bed, will help you
asleep easier. Poppy seeds, jatamansi, Indian Valerian and the
essential oils of rose, lavender and sandalwood are relaxing and
calming and can help promote rejuvenating sleep.
Note: This material is educational, and is not intended to diagnose,
treat, cure or prevent any disease. If you have a medical concern,
please consult your physician.
Copyright AyurBalance, Inc. 2004
About the Author:
Shreelata Suresh is a yoga instructor and writer from the Bay Area.
She writes for various publications on yoga and ayurveda. For more
articles on ayurveda, to buy premier ayurvedic products or to
subscribe to free e-newsletters, please visit
http://www.ayurbalance.com.
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