Restful Sleep is the Key to Balance

Photo by Jsome1

Although scientists are still not sure why exactly we need to sleep at night, they do know that without sleep we experience a variety of physical and psychological disturbances. If we do not get enough sleep, we may be more susceptible to getting sick, we may find ourselves more irritable and not have enough energy to focus on our daily activities. According to Ayurveda, the 5,000 year old healing system, during sleep we recharge and connect to the universe. I think about sleep as an opportunity to recharge, just like we recharge our cell phones by connecting them to the electricity overnight. Approximately 70 million of people in the USA suffer from some sleeping disorders. Many people suffering from insomnia or other sleep disorders dread bedtime. There are many medications available that may offer some relief. However, along with the relief comes a variety of side effects and a possible addiction to sleeping pills. There are quite a few simple techniques that you can be helpful in getting a good night sleep. One of the things we discussed earlier is how food can affect your sleep. Here are some other things to consider:

• Eat a light dinner between 5-7PM or at least three hours before your bedtime. If you eat too close to your bedtime, your body will be too busy metabolizing the food. It would be more difficult for you to fall asleep and to get good rest.


• Favor light activities in the evening. Naturally, we tend to slow down at night, so try to go with the flow. Go for a walk, read something light, listen to a relaxing music. Minimize doing work or watching too much TV (especially, in bed).


• Establish a relaxing routine before going to bed: e.g., taking a bath, reading some poetry.


• Diffuse a relaxing fragrance such as lavender, vanilla or chamomile in your bedroom. Use this aroma only at bedtime, so you develop an association between the pleasant smell and going to bed.


• Prepare a hot bath for yourself and put a few drops of the same essential aroma oil you are diffusing into the bath water. Turn down the lights, light a candle and take a leisurely bath.


• Before or after the bath, give yourself and oil massage, paying special attention to your feet and scalp. I often massage my feet right before I get in bed.


• After your bath, drink a cup of hot preferably organic milk seasoned with nutmeg and cardamom or a cup of hot chamomile or valerian tea.


• Go directly to bed, allowing your attention to be on your breath as you fall asleep.


• If you still cannot fall asleep and find your mind is preoccupied with everything you have to do, write down your to-do list or anything else that is on your mind. I keep a journal next to my bed.


• Hours of sleep before midnight are more rejuvenating. You will feel more rested if you sleep between 10PM-6AM than 12AM and 8AM. If you typically go to bed later than 10PM, start out by slowly shifting to an earlier bedtime (maybe 15 minutes earlier, than ½ hour, etc.)
  
  Let us know what works particularly well for you to have a good night sleep.