Approximately 20 to 30 million Americans have trouble sleeping and another 40 million experience chronic sleep disorders. Lack of sleep creates an agitated nervous system, achy joints, and muscular tension in the physical body while our mental/emotional state dissolves into fear, anger, and a lack of focus.
Ayurveda (life science) is the Indian system of medicine and the therapeutic branch of yoga. According to Ayurveda, sleep is identified as one of the ?four fountains,? or basic instincts that drive human action (along with food, sex, and self-preservation). When we rest in the way that nature intended we awaken feeling refreshed, restored, and ready to take on the day. Here are some hints for getting a good night?s sleep.
Schedule an early dinner. Eat a light meal in the evening before 7pm and then take only liquids until breakfast.
Wind down. Spend quiet time with loved ones, listen to soothing music, read inspirational material, dim the lights, relax. Avoid loud music, caffeine, mental work and anything that focuses on action or violence.
Spend time stretching, breathing and meditating. Studies have shown that people fall asleep faster, sleep more soundly and wake up refreshed. These activities also help dissipate the day?s negativity so that you don?t take the stress of the day to bed with you at night.
Wash your hands, feet, and face at bedtime. This is an Ayurvedic custom that is said to remove the residue of the day and prepare one for sleep.
Massage your feet with oil. An Ayurvedic practice that is calming and quieting.
Go to bed around 10pm.There is a natural heaviness in the evening that nudges us to wind down and go to bed. Unfortunately, many of us have learned to ignore this natural rhythm and when 10pm rolls around, we get a second wind and begin doing things like cleaning house, watching TV, or surfing the internet.
Try this: For the next week follow your regular nighttime schedule and keep a journal. Log your evening activities, what you eat after 7pm, what you do before bed and what time you go to sleep. Follow Ayurveda?s bedtime schedule the second week and continue journaling. How do the two weeks compare? Which routine encourages deeper sleep and brings more energy and balance into your life?
