There’s an old saying, “early to bed and early to rise keeps a man healthy, wealthy and wise.” This aged old saying is completely accepted by Ayurveda if you fail to take proper sleep your body suffers. According to Ayurveda, getting a good night’s sleep is one of the most important things you can do to promote good health, happiness and overall well-being; it is life’s ultimate riches. If you tend to toss and turn at night, don’t worry: you’re not alone. Ayurveda offers some easy, natural solutions that can improve the quality of your sleep.
Lunch should be your Biggest Meal
You might think what connection lunch has to do with sleep. You might not believe, but yes, Ayurveda says that digestion and sleep are intimately connected. At noon, when the sun is high up in the sky, your Agni (digestive fire) is at its strongest and is better able to process a big meal; in the evening time, digestion is weaker. People often skip their lunch or just grab a sandwich on the go, and look forward to dinner. Eating a big meal in the evening can weigh down your digestion and can cause sleep disturbance. During Night the body requires to rest, recharge and repair; which it can’t do if it’s working hard to process a big meal or heavy foods such as deep-fried foods, etc. Therefore, it’s best to aim for a heavier lunch and a lighter dinner, and maintaining a gap of three hours before bedtime.
Drink Warm Milk before bed
A soothing cup of warm milk with a pinch of ground nutmeg before bed (it contains myristicin- a natural organic compound) helps calm the nervous system. During nights when you’d prefer something lighter, you can always sip a relaxing cup of warm milk which helps you calm the mind and can drift off to sleep.
Cut Back on Lattes
Throughout the day, try and cut back on caffeinated beverages like coffee, tea, lattes and other stimulants like sugar which tend to over stimulate the nervous system. Choose herbal, ayurvedic beverages; made out of healthy herbs, it helps fight free radicals.
Follow a healthy routine
In order to balance your sleep and maintain overall mental and physical health, Ayurveda suggests following a maintained daily routine. Sleep disturbances occur if you have an imbalanced routine like; working for long hours, eating at irregular times or going to bed at a different time every night. To bring your body back into balance, try to go to bed and wake up at around the same time every day. Aim to eat your meal at the same time every day. Incorporate exercise into your daily routine. You should aim for a steady, balanced daily routine to keep your body’s biological rhythms running smoothly.
Disconnect with the digital world
We are connected to the digital world, and we love our smartphones, but too much electrical energy can aggravate Vata (the responsible for movement) and lead to restless sleep and insomnia. Try and avoid using smartphones, laptops, electronic games and other devices after 8:00 PM and give your eyes and nervous system a breathing space. You can involve yourself in some soothing activities like taking a steam bath with essential oil, practice some gentle yoga, enjoy family time, or light some candles and listen to relaxing music or you can read books. Start practising such soothing habits and you can get a good night’s sleep.
Pen down your thoughts
You are always stuck in between work and family chores and your mind often whirls with thoughts and responsibilities. It is hard to turn off all the activities like a switch, once we put ourselves on our pillow. You can do one good thing to wipe off all your responsibilities; sit for a few minutes and think of what all chores you are supposed to work on tomorrow morning and pen them down in your diary. Make a list of all the things you need to tackle, so you won’t be worrying about them in bed. Even you can write all the good experiences you had throughout the day to remind yourself of all that is good in your life.
There’s one better option if you find yourself lying awake at night is simply practice gratitude. Lying on your back with your eyes closed, gently take stock of all the nice stuff in your life and all the moments you were grateful for today. Gratitude is a sattvic emotion, which means it is light and nourishing to the mind and body. The more you practice gratitude, the more it becomes a habit in your daily life.