Ayurvedic
Guide to Wellness
Ayurvedic
Tips for Restful, Rejuvenating Sleep
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 nourishing 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.
