Being rejuvenated when you wake up is a wonderful sensation that can make your day go well. But getting enough sleep is crucial to attaining it.
For most individuals today, undisturbed, high-quality sleep is still a pipe dream. Sleep problems can be attributed to a variety of lifestyle choices, including stress, excessive screen time, being addicted to phones, and eating late at night.
Sleep time:
Sundown coincides with sleep, sunrise with awakening. Create a setting with low light and white noise to approximate darkness if this isn’t feasible.
Dinacharya (daily routine), according to Ayurvedic teachings, is one of the most crucial things you can do to balance sleep and your general mental and physical health. Sleep problems frequently result from an unbalanced pattern, like working long hours, eating at odd hours, or having a different bedtime every night.
Try to go to bed and wake up at roughly the same time every day to restore equilibrium to your body. Eat your meals at roughly the same time each day if possible. Put exercise into your regular schedule.
In short: aim for a steady, BALANCED DAILY SCHEDULE to keep your body’s biological rhythms running smoothly.
Early dinner:
Eat dinner early and allow 2 to 3 hours before retiring. Not after 7 o’clock. Steer clear of late-night and late-night snacks.
What on earth does lunch have to do with sleep, you might be wondering if you’re new to Ayurveda. But if you’re an ardent follower of Ayurveda, you’ll be aware of the close relationship between digestion and sleep.
Your agni (digestive fire) is at its peak at midday when the sun is highest in the sky and is better able to process a large meal; digestion is weaker in the evening. Unfortunately, many people save their largest meal for night and skip lunch or just grab a fast sandwich or salad on the move. What’s the issue with that? A large dinner in the evening can be difficult on your digestive system.
The body rests, recharges, and repairs itself at night. It cannot accomplish this while exerting significant effort to process a substantial meal or heavy items like deep-fried foods, a steak, etc. Because of this, it’s recommended to aim for a larger lunch and a lighter dinner, which you should preferably finish at least three hours before bed.
Unplug:
After 8:30–9:00 pm, stay away from devices and blue light sources that may interfere with your circadian rhythm.
We all adore our cellphones, but using them excessively can irritate Vata, the dosha responsible for movement, and cause insomnia and disturbed sleep.
To give your eyes and nervous system a break, try to avoid using cellphones, laptops, electronic games, and other gadgets after 8:00 p.m.
Instead, partake in grounding, calming activities like taking a hot bath with lavender essential oil, or a DOSHA-BALANCING AROMA (use the one that smells the best at the time); reading; doing some gentle yoga poses; spending downtime with family or friends; lighting a candle; and relaxing music.
Start to think of the last hour or so before bedtime as sacred—your time to UNWIND AND ENJOY.
Sleep position:
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The left side is advised for sleeping in Ayurveda. It aids in avoiding acid reflux and other digestive issues. Additionally, this position reduces snoring.
Avoid afternoon naps: Sleeping during the day, other than in the summer, is not recommended because it vitiates the kapha and pitta doshas and impairs our bodies’ natural activities. They also have an impact on how we feel throughout the day.
Vata time is ruled by space and air, making it ideal for both daytime creation and nighttime dreaming.
Fire, which governs Pitta time, favours metabolic activity at night and productivity throughout the day.
Since earth and water rule the kapha cycle, you may have heavier or more drowsy feelings throughout this day.
Ayurvedic doctors advise avoiding waking up after 6:00 a.m., when lethargic Kapha time begins, and going to bed before 10:00 p.m., when hot Pitta energy begins to take over. If the Ayurvedic sleep cycle seems ambitious, consider adjusting your schedule incrementally until you reach it.
