How deep is your zzzzzz.....?
Photo by Danny G via Unsplash
Last week I started a 4 part series on the pillars of good health through the lens of Ayurveda. If you missed the first article, you can catch it here. Today I’ll be touching on the second subject of the list: sleep.
Do you tend to fall asleep quick but wakes up often? Or do you have a hard time falling asleep because your mind has racing thoughts? In our world, sleep issues have been normalized and it’s creating a lot of havoc in our immune system.
Ayurveda considers sleep one of the main pillars of a healthy life. Today, western doctors and neuroscientists back up what this ancient science has been sharing for thousands of years: good quality and adequate quantity sleep is essential for optimal health and without it, the body and the mind can suffer.
Sleep is the time our bodies have to restore and assimilate our day’s intake. “Sleep literally cleans the brain”. Some studies link poor sleep to several health concerns including weight gain and memory loss. In sum, if you’re having a hard time falling asleep or staying asleep you should try to make some adjustments in your routine to improve your overall health.
The perfect sleep is one where the mind is totally disconnected from the senses. But how can we disconnect from our senses when we overuse our senses daily?
THE NIGHT TIME ROUTINE
Creating a routine at night may be the easiest way to train your brain to disconnect (think of babies that have a good routine).
You can start by setting up a daily alarm to start unwinding every night. Ideally you should be in bed around 10pm. The reason for that is because the earth element of Kapha is predominant from 6 to 10pm making you feel a little heavier and drowsier, allowing for deeper sleep.
Turn off or disconnect from any electronics an hour before going to bed (I know this one can be hard, but setting an alarm may also help). The blue light from electronics disturbs melatonin production which is essential for good sleep. Try picking up a book or knitting when you feel tempted! (Just make sure the book doesn’t cover intense subjects that require a lot of brain power!)
Restrict the intake of stimulants such as caffeine or alcohol
Have an early dinner to make sure your food is fully digested before you go to bed
Avoid work related matters at night. You don’t want your mind to be busy right before going to sleep.
Oil and massage the soles of your feet and your scalp before going to bed. I will be sharing a how-to video on this but this article has incredible information in case you’re curious as to why this simple action helps so much. For most people unrefined sesame oil is a great choice, but you should always check with your practitioner.
Try to fit in a short meditation or a breathing exercise before laying down. This week I shared a technique on my Instagram that I use very often to calm my mind.
THE BEDROOM
The place where you sleep should be your temple. Ideally it should be clean and not cluttered. It should be dark and free from external influences. Silence or relaxing sounds are very helpful to a sound sleep. Turn off your lights and your wi-fi. Remember: you’re trying to disconnect. So turn everything off and enjoy your cozy bed!
SLEEP NECTAR
Try this recipe below for about 3 months to feel amazing results. It’s so tasty you won’t mind it!
If this doesn’t suit you, you can substitute it for chamomile tea or Brahmi tea. Both are wonderful for a good night of sleep.
DURING THE DAY
Lastly don’t forget about your daily routine which highly impacts your sleep as well.
Wake up early to keep your circadian rhythm smooth
Exercise during the day to move your lymphatic system
Enjoy outdoor activities during the day. The more sun exposure you get during the day, the greater your production of melatonin at night.
Have regular scheduled meals. Make sure your last meal is easily digestible and nourishing. Allow 2-3 hours after eating to go to bed.
I would love to hear from you once you try any of these suggestions. I see a huge difference in how I feel and sleep when I follow my routine. I hope you do too.
Stay healthy!
Thais
Disclaimer: This article was written for educational purposes only and is based on the tradition of Ayurveda. It is not intended to treat, diagnose or heal any health condition or to replace any medical advice.