Thursday, 17 August 2017

Good Sleep remedies with Ayurveda and Yoga

Sound sleep remedies by Yoga and Ayurveda
Good, calm and sound sleep is important   for well being of Body, mind and soul..
Sleep is one of the most important aspects of life since it restores and rejuvenates the body. Without sleep, organs deteriorate at a rapid pace, and the mind loses its acuity. Unfortunately, many people struggle to achieve a truly restful sleep.  Sleep deprivation or poor quality of sleep impacts both short-term and long-term health with frightening consequences, like depression, obesity, loss of mental clarity and  mental fatigue etc
If you are experiencing difficulty sleeping, consider  following Ayurvedic and Yogic  principles known to improve sleep. Its not like as eight hours of sleep every night for everyone. Quality and quantity of sleep required by an individual to completely recharge in mind body and to rejuvenate new cells are considered crucial for health, bliss and longevity.
Ten-minute naps are good for Vata types. Long naps are permitted in the hot part of the summer, when days are long and nights are short. Sleeping during the day increases Kapha. Only the very weak, very young, very old, those exhausted , diseased, overwork, under the influence of intoxicants and other emotional or physical trauma should sleep longer than 15 minutes in the afternoon.  Sleeping during the day produces Ama(toxins).

Sleeping Positions 

Sleeping on the left side :  helps digestion. It promotes the functioning of the right nostril and is good. The right nostril heats and activates the body and when it is finctioning a person becomes more interested in food and sleep.
Sleeping in a sitting position provides the most alert sleep and is the best. Yogis often sleep sitting up.
Sleeping on the right side is relaxing, and it activates the left nostril, which cools and relaxes the body, making it easier for self-control (which is good for Yoga).
Sleeping on the back disturbs Vata. It activates both nostrils at the same time, which produces disease by (encouraging energy to leave the body). Sleeping on the back harms the brain.
Sleeping on the stomach disturbs everything. It causes disease by obstructing deep and healthy breathing.
Sleeping facing north draws energy from the body, and disturbs the body, mind and spirit. Sleeping with the head facing west causes disturbing dreams.
Before going to sleep it is best to wash the hands, feet and face. Then it is good to massage the feet and temples with a little warm sesame oil or ghee and meditate for a while to allow the negative impacts of the day to dissipate. Then perform some Pranayama practice like anuloma viloma pranayama  before sleeping.
Home remedies, tips and lifestyle for sound sleep
• It is best to go to bed only to sleep and not to read, write or think. It is best to rise immediately after awakening.
• It is best to wear the least amount of clothing possible and one should especially avoid socks.
• Do not cover the face while sleeping so as to breathe properly, otherwise a person breathes his own deoxidized air.
• Sleeping under the moon is very good, relaxing and calming Pitta, but sleeping under the sun increases Pitta.
• Sleeping while hungry is not good for health. Sleeping after lunch will increase Kapha and body weight.
• Create an optimal sleeping environment in your bedroom by using room-darkening shades and dim lighting.
• Schedule your dinner for early in the evening. A dinner between 6 and 7 p.m.( gap of 3 hours before sleep) is less likely to interfere with your sleep. Keep dinners light and free of strong spices.
• Attempt to set a regular bedtime before 10 p.m. or about 3 hours after the sun sets. Wake about an hour before the sun rises.
• Brush or comb your hair to lightly stimulate your scalp.
• Sleep in comfortable fabrics such as cotton.
• Breath deeply through your nose. Hold your breath for a few seconds, and then exhale through your mouth. Focus on your breath and visualize yourself in a relaxing place as you fall asleep.
• Engage in some form of  breathing exercise on a daily basis.
• Try taking a warm bath before going to sleep.
• Do not exercise within 2 hours of going to sleep.
• Do not smoke or drink alcohol, especially right before bed.
• Refrain from drinking coffee or other stimulants close to bedtime.
• Avoid doing work in your bedroom.
• Refrain from sleeping during the day unless you have done hard physical labor.
• If a person feels refreshed and inspired after he wakes up, then he has slept a right amount of time. If after waking up one feels tired and drained he is not sleeping the correct amount of time . You can change sleeping time by 15 minutes a day increments to see/check what is the proper amount of sleep one needs.
• Sleeping during the day disturbs blood flow. It causes disturbances of breathing, heaviness in the head, chest regions disorders and other problems.
• The best time to sleep is from three hours after sunset to 90 minutes before dawn. Early to bed and early to rise makes a man healthy, wealthy and wise.
• Going to sleep on a full stomach diverts the body’s energy from recharging the system and also causes bad dreams.
 • Arise and go to bed at about the same times each day. This helps your body and mind relax as the appointed bedtime approaches. Over time it conditions your physiology to fall asleep at that time.
•   Morning  the best time to exercise. If you exercise in the morning, it will help you fall asleep easier at night. Working out late in the day is not recommended as this will raise energy levels and set you up for activity rather than sleep. Exercise moderately in the evening if you have time, according to the needs of your constitution, every day.
• Do not eat a heavy dinner, and avoid spicy foods at night. Ayurveda recommends a light dinner eaten at least three hours before bedtime. A one-dish meal of a vegetable soup or moong bean khichadi is nourishing yet not too heavy. Do not drink too much water or other beverages after 6.30 p.m. drink a cup of warm milk at bedtime to help lull you into sleep. Take  the milk with a large pinch of nutmeg or Gulkand for Vata, cardamom and gulkand  for Pitta and dried ginger or turmeric for Kapha.
•  Use some relaxation techique record or Shavaasana with lower limb massage with warm sesame oil, almond oil or olive oil before you get into bed is also a pleasant, relaxing activity and helps improve sleep quality. Your bedtime massage oil can be spiced up with a few drops of essential oil of lavender. Take a very small quantity of oil in your palm and massage your lower legs, from your knees to your toes, and your lower arms, from your elbows to your fingertips, with easy up-and-down strokes.
• Keep your bedroom dark and at a comfortable temperature so that you are neither too warm nor too cold. Wear comfortable sleepwear to bed—cotton is ideal. Your bedroom should be quiet, clutter-free and free of work-related material. Do not have a TV in your bedroom.
• Do not drink alcohol or caffeinated beverages as they impact the quality and quantity of sleep you get. Avoid nicotine as well.
• As bedtime draws near, try to get your mind and body to settle down. Avoid working or reading/watching stimulating entertainment at least an hour before bed. Calming activities such as listening to soft relaxing music or just sitting quietly and practicing deep breathing can help your mind and body wind down gradually.
• Avoid napping during the day; it makes it harder to fall asleep at night. If stress or worrying keeps you up, learn and regularly practice a meditation technique. This will help strengthen your ability to deal with day-to-day stresses and worries.
• ¼ tsf Poppy Seed with a warm glass of milk an hour before bed will help you fall asleep easier. Poppy Seed, Jatamansi and Brahmi are ayurvedic herbs that help promote restful sleep, and lavender and sandalwood are relaxing essential oils that help promote ease of falling sleep and getting a better quality of sleep.


Vata persons should go to bed by 9 p.m. and sleep on their left side.
Pitta persons should go to sleep between 9 p.m. to 10 p.m. and sleep on their right side. Kapha people should go to bed between 10 pm and 11 pm and sleep on their left side.
Kapha persons like to sleep 8-9 hours. Sleeping this long slows down their metabolism and causes them to put on weight. It is best for them to wake up between 4:30 a.m. to 5 a.m. and then take a walk. This amount of sleep will make the body feel better and help them lose weight.You Can check your prakriti on any prakriti questionnaires or at our centre

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