Sleep, glorious sleep…
Author: Maharishi Ayurveda Date Posted:18 August 2015
Great sleep makes for a great day
Quality sleep provides a 're-set' to the mind and body and is the foundation for a great day. Not only does the length of time sleeping and the quality of your sleep impact your performance the next day, it also affects your appetite and mood.
Long-term sleep issues have been linked to weight gain, cardiovascular disease and depression. So it pays to get a good night’s sleep most nights.
My mind settles as the Stress Relief does its magic and with a smile I drift off to sleep. The next day I am noticeably more resilient to stress. This is because Ashwagandha, which is a primary ingredient in Stress Relief is an adaptogen - helping the mind and body adapt to stress. Stress Relief helps to calm my mind while promoting a natural, sound and restful sleep. In addition it also nourishes muscle and bone tissue and supports healthy functioning of my adrenals and reproductive system. So all in all I feel nourished on many levels when I wake in the morning.
Great Sleep Dietary Tips
- Eat lightly, as heavy meals in the evening may keep you awake. As the sun is setting or in the evening your digestive enzymes are naturally low.
- Ideally take 1-2 tablets of Digest Tone before the evening meal to help reduce the build up of impurities from the evening meal and to aid healthy digestion and metabolism.
- Aim to eat 2-4 hours before bedtime, ideally between 5pm and 6:30pm.
- Make it a policy that the later you eat, the lighter you meal is to ensure your meal is comfortably digested when you lie down to sleep.
- Keep your blood sugars stable with adequate protein at each meal e.g.: lentils, beans, eggs, fish, chicken, lamb and tofu. It helps to reduce cravings for sweet foods.
- Choose sleep promoting foods in the evening (high in tryptophan, which promotes sleep) such as bananas, dates, milk, nut butter (almond, cashew) tuna, figs, turkey, wholegrain crackers, or yoghurt.
- Reduce caffeine and nicotine as they are stimulants - nicotine also causes nightmares. Keep your caffeine intake to no more than two cups per day and taken in the morning only.
- Avoid alcohol intake. It may help you to nod off but disturbs sleep later in the night.
Great Sleep Lifestyle Tips
- Don’t expect yourself to switch off for 5 minutes and then to be able to go straight to sleep. Some can but many can’t. Create a wind-down routine to help you naturally settle for a great sleep.
- Have a regular time of going to bed - ideally prior 10pm.
- Avoid intense mental activity for at least 45 minutes prior bed: Put the computer off; reschedule intense discussions to the next day and avoid activity that requires intense concentration
- Choose relaxing activities for the 45 minutes prior bed. Bath, spa or shower, soft music, light book, gentle conversation… whatever works for you.
- A Slumber Time Tea 30 minutes prior bed is a lovely way to relax and chill. Sometimes it is so effective my eyes want to close as I am getting ready for bed.
- Or a drink of hot milk with nutmeg and cardamom is a lovely drink to have prior bed as it is high in tryptophan, which promotes good sleep.
Have a great night’s sleep this week!
Wishing you the bliss of balance
|Linda Sinden has been a practising Maharishi Ayurveda Consultant since 1990 and is a regular contributor to our weekly Insights. She has a practice in Auckland, New Zealand and also provides phone or Skype sessions for those who need assistance, but don’t have a consultant in their vicinity. Email: firstname.lastname@example.org Skype: Linda.Sinden
Mobile: +64 212237525
great info!7 October 2015<p>great info!</p>