Ayurvedic Tips for Restful Sleep
By Shreelata Suresh
March 29-April 4, 2004, has been
designated National Sleep Awareness Week in the United States.
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.
Since human beings are
diurnal creatures, following nature's pattern of sleep
and wakefulness. That 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. From 6-10 p.m. is the Kapha time of
the evening, when sleep will come most easily. Follow this routine
during the weekend, as well.
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.
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.
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.
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 — six to eight drops per two ounces 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.
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.
Do not drink alcohol or
caffeinated beverages; they impact the quality and quantity
of sleep you get. Avoid nicotine as well.
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.
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.
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.
© AyurBalance
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 www.ayurbalance.com.
