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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 fall asleep easier. Poppy Seed,
Jatamansi and Indian Valerian are ayurvedic herbs that help promote
restful sleep, and lavender and sandalwood are relaxing essential
oils that help promote ease of falling sleep and getting a better
quality of sleep.
Disclaimer: The above article
is educational in nature, and is not intended to diagnose, treat,
cure or prevent any disease. If you have a medical condition,
please consult your physician.
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Author: Copyright
(c) 2004 by Shreelata Suresh. All Rights Reserved. |
- Shreelata Suresh is a yoga
instructor who lives in the Bay Area. She writes for various
publications on yoga, ayurveda and Indian culture. For more articles
on ayurveda and premier ayurvedic products, please visit http://www.ayurbalance.com.
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- For practical, authentic information
on the healing science of ayurveda and pure, potent ayurvedic
supplements and transdermals, visit http://www.ayurbalance.com.
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POSTED MARCH 15, 2004 |
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