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Ayurvedic Tips for Restful Sleep
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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