| Overview | | | | 4. Do not eat a heavy dinner, and avoid spicy foods |
| In today's world, millions of people of all ages are | | | | at night. Ayurveda recommends a light dinner eaten |
| affected by sleep problems, many with severe, | | | | at least three hours before bed. A one-dish meal of a |
| chronic sleep deprivation. A round-the-clock | | | | vegetable soup or moong dal khichree is nourishing |
| activity-driven society has meant that many | | | | yet not too heavy. Do not drink too much water or |
| individuals habitually defer sleep to get other things | | | | other beverages after 6.30 p.m. Drink a cup of warm |
| done. Recent research indicates that pervasive sleep | | | | milk at bedtime to help lull you into sleep. Lace the |
| deprivation can lead to more serious health problems | | | | milk with a large pinch of nutmeg for Vata imbalance, |
| than just a dull clouded feeling the next morning – | | | | cardamom for Pitta imbalance and dried ginger for |
| including obesity, high blood pressure and diminished | | | | Kapha imbalance. |
| resistance to infections. | | | | 5. A lower limb massage last thing before you get |
| The Ayurvedic Perspective about Sleep | | | | into bed is also a pleasant, relaxing activity and helps |
| According to Ayurveda, sleep is one of the | | | | improve the quality of sleep. Use a light, non-staining |
| supporting pillars of life. Along with diet and lifestyle, | | | | oil such as sweet almond or jojoba. Your bedtime |
| sleep is critical to good health and well-being. Quality | | | | massage oil can be spiced up with a few drops of |
| sleep acts as a rejuvenator of the mind and body, | | | | essential oil of lavender if you like 6-8 drops for 2 oz. |
| enabling us to function at peak levels during our | | | | of base oil. Take a very small quantity of the oil in |
| waking hours. Sleep is important because it enhances | | | | your palm and massage your lower legs, from your |
| Ojas – considered in Ayurveda to be the master | | | | knees to your toes, and your lower arms, from your |
| coordinator between the mind, body and the inner | | | | elbows to your fingertips, with easy up-and-down |
| self.Ayurveda does not dictate eight hours of sleep | | | | strokes. |
| every night for everyone, but quality of sleep and | | | | 6. Keep your bedroom dark and at a comfortable |
| quantity of sleep required are by an individual to | | | | temperature so that you are neither too warm nor |
| completely recharge the mind and body are | | | | too cold. Wear comfortable sleepwear to bed |
| considered crucial for health, bliss and longevity. | | | | (cotton is ideal). Your bedroom should be quiet, |
| Tips for Good Sleep | | | | clutter-free and free of work-related material. Do not |
| Here are some ayurvedic suggestions for falling | | | | have a TV in your bedroom. |
| asleep easily and naturally and for obtaining a more | | | | 7. Do not drink alcohol or caffeinated beverages; |
| rejuvenating quality of sleep: | | | | they impact the quality and quantity of sleep you |
| 1. Since human beings are diurnal creatures, following | | | | get. Avoid nicotine as well. |
| Nature's pattern of sleep and wakefulness for us | | | | 8. As bedtime draws near, try to get your mind and |
| means rising with the sun or shortly before, and | | | | body to settle down. Avoid working or reading |
| getting into bed early--no later than 9.45 p.m. Getting | | | | watching stimulating entertainment at least an hour |
| up before 6 a.m. is ideal. 6-10 p.m. is the Kapha time | | | | before bed. Calming activities such as listening to soft |
| of the evening, when sleep will come to you most | | | | relaxing music or just sitting quietly and practicing |
| easily. Follow this routine over the weekends as well. | | | | deep breathing can help your mind and body wind |
| 2. Arise and go to bed at about the same time each | | | | down gradually. |
| day. This helps your body and mind relax as the | | | | 9. Avoid napping during the day; it makes it harder to |
| appointed bedtime approaches, and over time it | | | | fall asleep at night. If stress or worrying keeps you |
| conditions your physiology to fall asleep at that time. | | | | up, learn and regularly practice a meditation technique. |
| 3. Ayurveda decrees morning the best time to | | | | This will help strengthen your ability to deal with |
| exercise. If you exercise in the morning, it will help | | | | day-to-day stresses and worries. |
| you fall asleep easier at night. Working out later in the | | | | 10. Try a Date- Milk Shake (pitted chopped dates, |
| day is not recommended as this will raise energy | | | | milk and sugar blended together), a delicious drink, |
| levels and set you up for activity rather than sleep. | | | | and include poppy seeds in your diet. Poppy Seed |
| Exercise moderately, according to the needs of your | | | | Chutney, eaten an hour before bed, will help you |
| constitution, every day. | | | | asleep easier. |