Zzzzzz… sleep glorious sleep
Author: Maharishi Ayurveda Date Posted:25 July 2016
Have you woken to the day feeling groggy, unrefreshed and wondering how you are going to get through the day, knowing that the backlog of late to bed and early to rise has finally caught up?
Why do I feel so groggy?
Sleep is one of the four must haves along with food, water and air. Sleep is an active regenerative process for your mind and body. Quality sleep improves your mood, sharpens memory restores energy, enhances your decision making, helps your brain mentally catalogue what you have learnt each day and enhances problem solving.
A sleepless night also causes a hormonal imbalance which increases your appetite the next day. Research shows that both short (5-6 hours) and long durations (9-10 hours) of sleep can cause problems. A 2008 study found that short duration sleepers are 35% and long duration sleepers are 25% more likely to have a substantial weight gain. Over time a lack of sleep has also been shown to increase your risk of type 2 diabetes and overall risk of death.
Great sleep also helps you look your best, which may be why it is referred to as "beauty sleep". I think we get it... a good night sleep is really important.
How to re-set your sleep rhythm
Get two consecutive nights of 8-10 hours of undisturbed sleep. Then get a further two nights of undisturbed sleep within the week. Research has shown that doing this helps to reset even a long term sleep debt.
Quality sleep tips
1. Have your evening meal by 6-7pm. Include root vegetables or rice in your meal with some ghee or olive oil and make it warm and tasty. Avoid spicy foods like chillies or cayenne pepper, alcohol, meat and cheese. Lightly sautéed is fine but avoid deep fried foods as they load the liver and can create an active mind just when you would like to be settling for sleep.
2. Ensure you digest your evening meal easily by bedtime.
Take 2 tablets of Digest Tone 30 minutes prior the evening meal. Also take Peace of Mind 2 tablets along with the Digest Tone to help calm the upward movement of Vata which can keep the mind animated and lively well past bedtime.
3. Wind down after dinner so that your mind and body are relaxed and settled when it's time for bed. Avoid entertainment that is fast paced, violent or scary. Go for relaxed, humorous or even romantic. A walk after dinner, at dusk or in the moonlight helps the body register that daylight is waning and soon it will be bedtime.
4. Maintain low or gentle light in your living room and bedroom. The brain registers light as an indicator of daytime or nightime and adjusts your internal bio-chemistry accordingly.
5. Start getting ready for bed at 9 or 9.30pm so you lie down for sleep before 10pm. Take a drink of Slumber Time Tea and 2 tablets of Peace of Mind at night 30 minutes prior bed. Or if you like warm milk then sprinkle the contents of the slumber time teabag into the milk and bring it to the boil and then drink. Rub your feet with Vata Massage Oil or Pitta massage Oil for 5 minutes to help the mind and body settle for sleep.
Lie down in bed and consciously tell your self ... this day is over and now it is time to sleep. Then lie there being easy as you gently drift off to sleep.
Wishing you the bliss of a re-setting your sleep and removing your sleep debt.