Many people have to wake up early in the morning with a tired and sleepy face as if they never sleep. To improve the quality of life, you should have a better sleep. Not everyone wants to meet a person who is always sleepy and tired. Ayurveda - the ancient Indian medicine system provides quick morning and evening self-care rituals to help you have a good sleep and better health.
Ayurveda is the oldest healing science. In Sanskrit, Ayurveda means the "Science of Life." Ayurveda is originated in India more than 5,000 years ago and referred to as the Mother of all cures. According to Ayurveda, one of the simple keys to good health and a calm mind throughout the day is to live in harmony with nature's cycle; in other words, the cycle of sunrise and sunset. The Ayurveda tradition recommends a morning and evening routine, which is known as Dinacharya. These rituals are customed to give you calm, focused, sustained energy to support meditation, yoga, and everything you do throughout the day.
Although you might not have much time to sleep or have a meal on time - and the right quality - closing your eyes every night will determine your health, both in the short term and in the future. Sleep is a crucial element of every human being's overall health.
Sleep helps to:
· Repair your brain and body
· Allow muscle recovery
· Fight illnesses and chronic conditions
· Put you in a better mood
· Help children grow
1. Lower The Lights
When the sunset comes, lower the indoor light to signal to your body and mind that the hectic pace of the day's activities is about to end - and it's time to stop "turning on." According to modern Ayurvedic experts like Porter, we should minimize the time on your electronics for at least one hour before sleeping. Relax by reading something or spending time with your family or friends.
Exposure to light before bed can make it difficult to sleep because your brain has acquired a lot of melatonin, which causes sleep. Even if you can fall asleep when turning on the light in the bedroom, you still cannot get enough sleep.
2. Scents
When night falls, light incense or sandalwood and vanilla candle. Or add a few drops of this aroma to a bath of warm water in the form of essential oil. From Ayurveda's point of view, said Porter, these scents have a calming, balanced, grounding effect. "When we constantly associate these scents with a particular state, such as relaxation, we create a memory in the brain," she said. "The next time we breathe in these scents, our neurophysiological mind recalls a state of relaxation."
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3. Massage
"There are several marma points, or Ayurveda pressure points, on the feet that correspond to the whole body," said Hilary Garivaltis, dean of the Kripalu School of Ayurveda in Stockbridge, Massachusetts. "Doing a foot massage, you can relax your entire body in just a few minutes."
A full-body oil massage Aka Abhyanga takes a bit more time and effort, but the calming effect that comes with this ritual is well worth it! The skin is known as the gateway to the nervous system. Therefore, applying soothing massage oils with soothing ointments that have a direct effect on the nervous system often has an imbalance in sleep disorders. As this method is timelier, do this at least once a week and follow recommendation number 1 (see above) on off-night nights. If you suffer from a severe or chronic sleep disorder, you should perform an oil massage for 3 - 7 nights a week, especially during the beginning stages of treatment.
4. Drink
Before going to bed, heat a glass of whole organic milk until it boils. Add a pinch of cardamom, nutmeg (spice, in Ayurveda, thought to enhance the quality of sleeping), and cinnamon (to aid digestion). Let it cool to warm temperature and add honey to taste. Warm milk is used in Ayurveda as a remedy for insomnia. If you cannot drink milk, replace it by chamomile, valerian, or lemon tea.
5. Take a bath
Ginger bath and baking soda are a popular Ayurvedic remedy that has many healing benefits. In this context, it is the way to soothe the body, activate the Parasymetic Nervous System (also called the rest and digestive system), slow down the heart rate, ease anxiety, and make a calm restless mind, reducing stress and encouraging drowsiness.
Directions:
· Mix 1/3 cup of sea salt, 1/3 cup of Epsom salt, and 3 tablespoons of ground ginger.
· When the bath fills up with a moderate amount of water, add 1 cup of apple cider vinegar.
· Soak yourself up to 45 minutes and stay hydrated when bathing. ...
· Dry off immediately after leaving the bath.
6. Do Yoga
Yoga is also an effective method for good sleep. Yoga is very comfortable as it can be done in the private room, requiring very few props except some pillows and blankets. There are several ground positions to choose from, allowing you to perform only the one you need per night. Here are three essential yoga poses for a calming evening routine:
· Supta Badhakonasana is supported (leaning butterfly pose)
· Support folding forward
· Legs on the wall
If you don't have much time, just taking steps on the wall is a great compromise and still holds a specific amount of calming, soothing benefits!
7. Avoid
Activities that you should avoid doing after 8 pm:
· Avoid staying up past 10 pm (this often results in a second wind)
· Avoid bright lights indoors.
· Avoid all jobs, including work conversations.
· Avoid doing homework or school-related activities (studying, reading textbooks, etc.)
· Avoid checking or replying to emails.
· Avoid computers, phones, and other electronic stimulating devices.
· Avoid television or movies
· If you still want to watch TV, make sure to watch it outside your bed and do some recommended soothing activities afterward.
· Avoid loud music
· Avoid heavy conversations or arguments.
· Avoid exercising (light walking is excellent)
· Avoid eating
· Avoid drinking too much water.
· Avoid sleeping on the couch.
So, keep these in mind, here are some gentle practices to start putting in at the moment. As with all Ayurveda treatment programs, consistency is essential. Therefore, doing this only once and once will not show you the practical and long-term benefits that you most likely desire. Of course, this is a long list with many examples, so it's not for you to do everything, every night. Instead, it is best to choose what is most needed in any evening and make 1-3 of these recommendations as needed.
Have a good sleep, and wake up with abundant energy!
Work cited:
Sexton, Shannon. "All-Day Ayurveda: Give Your Daily Routine a Makeover." Yoga Journal, 2 Oct. 2013, www.yogajournal.com/lifestyle/day-night.
"An Ayurvedic Nighttime Routine for a Calm Mind and Sound Sleep." Svastha Ayurveda, 5 Apr. 2018, svasthaayurveda.com/an-ayurvedic-nighttime-routine-for-a-calm-mind-and-sound-sleep/.
"Ayurveda: A Brief Introduction and Guide." The Ayurvedic Institute, www.ayurveda.com/resources/articles/ayurveda-a-brief-introduction-and-guide.
Weatherspoon, Deborah. "Is Sleeping with the Lights On Good or Bad for You?" Healthline, 11 Sept. 2019, www.healthline.com/health/sleeping-with-the-lights-on.
"5 Easy Ways to Stop Junk Light at Home." TrueDark, 1 Apr. 2020, truedark.com/5-easy-ways-to-stop-junk-light-at-home/.
Weatherspoon, Deborah. "Can You Treat a Cold With a Detox Bath?" Healthline, 30 Nov. 2018, www.healthline.com/health/cold-flu/detox-bath-for-cold.
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