Ayurvedic Recommendations to Improve Rest at Night

General Suggestions:rnMeditate twice daily. Sleep research studies have shown that meditation reduces the time of sleep onset to normal in patients with insomnia. Maintain a regular daily routine: rise, meditate, eat, work, exercise, play, and sleep at the same time every day. Go to bed by 10pm, which is the end of the Kapha period when the mind and body are naturally drowsier. If you are not currently accustomed to being regular about your routine, you may want to start by first writing down a schedule to follow for the first few weeks. Eat Vata-pacifying Foods: If the mind is very active at bedtime follow a Vata-pacifying diet or light Vata diet. Have an early, light supper, such as soup or hot cereal, toast, warm milk at least three hours before bedtime. rnVata pacifying foods can be found on the Winter Grocery List (online at www.LifeSpa.com in the Articles section). They are generally characterized by being one or several of the following: warm, moist, oily, sweet, salty, and/or sour. Some examples include vegetable soup, steamed vegetables, and whole grains. Foods that are cold, dry, uncooked, and spicy can contribute to insomnia as they increase Vata – thus eat less salads, chips and salsa, crackers, cold beverages, etc. Eat your dessert after lunch, rather than dinner so you can burn the sugar off during the afternoon rather than have it keep you up at night. If you have constipation use natural and herbal remedies to treat it (i.e. exercise, Elim I, trifala, sipping hot water throughout the day). Constipation can cause discomfort and impair sleep. Enjoy dynamic and fulfilling activities during the day. rnBe sure to enjoy some light entertainment each day. Humorous books, movies or being in pleasant situations with family and friends will all fulfill this recommendation. When possible avoid situations which tend to cause anxiety, worry, or anger. In the Evening: rnCultivate pleasant and relaxing activities: reading, listening to soft music or playing with the children. A short walk after dinner is helpful. Avoid work requiring energy and concentration for at least one hour before bedtime. Also avoid watching TV or being on your computer for at least one hour before bedtime, as it stimulates the nervous system. Use gentle and soothing aromatherapy oil in the bedroom just before going to bed. While winding down for the evening, let the light in your home naturally dim with the outside light. Only turn light on at night if you need it and keep the lights turned on low (for reading, cleaning up dinner, etc.) This will help your body regulate its melatonin production, and thus help you sleep. Just Before Bed: rnMassage your head and bottom of your feet with warm sesame oil or ghee. Do not over-stimulate the head by rubbing it too hard. For sever insomnia, give yourself a gentle full-body self massage followed by a warm tub bath. Drink a glass of warm milk: You can add a little raw sugar or honey to taste. Saffron, nutmeg, or poppyseed can be calming additions as well (please see directions below). Never take sleeping pills, which interfere with the body’s natural sleep responses. Instead try the following natural sleep aids (use one at a time until you find the one that works best):

• Saffron: two to three threads of saffron heated in one cup milk
• Nutmeg: one large pinch of nutmeg stirred into one cup warm milk
• Poppyseed: ¼ to ½ tsp poppyseed soaked for a few hours in one cup warm water or milk. Drink warm.
• Gotu Kola (Brahmi) tea: one tsp Gotu Kola leaves or ¼ tsp powder, brewed with ½ cup water.
• Chamomile tea: one teabag or 1 tsp loose leaves, brewed with one cup water.
• Sleep Easy herbal formula: 2 capsules every 20 minutes the last hour before bed

In Bed: rnMake sure that your bedroom is comfortable and orderly and at the right temperature. There should be fresh air in the room. Natural fibers are most comfortable for bedclothes and bed linens; they breathe more easily and don’t trap humidity next to the skin. Avoid using the bedroom for mental activities such as reading, working or watching TV. The bedroom should be associated with sleeping, not activity. Keep your head and feet warm. You may use a hot water bottle under your feet and a cotton nightcap for your head (especially if you have oil on your hair). There should be a dim light in the room in which you sleep at night rather than total darkness. Once in bed assume a comfortable position and relax; do not worry about sleeping. Let your mind be lazy and wander freely. Take the attitude that you will naturally get as much rest as you need, even if you are not actually sleeping. Keep the lights off and your eyes closed. Turn your clock to the wall and don’t look at it. Just enjoy resting comfortably, and sleep will come naturally. Remember that we go to bed to rest, not to sleep. If you worry that not sleeping will spoil your next day, this worry (and even anger) can make it even harder to fall asleep. In the Morning: rnTry not to set your alarm clock, if possible. Get up naturally with or before the sun. Start the day with an oil massage, a shower, yoga and meditation, and you will feel fresh and rested. Even if you feel that you have not slept well, never take the attitude that you are too tired to begin a full day’s activity. Don’t think that you need to stay in bed longer to get more rest. Get up and get going, and avoid napping during the day. It will then be easier to fall asleep the next night.