Do you look forward to sinking into your bed at the end of a hard day, hoping to get a good night’s rest and wake up feeling refreshed and energised? But instead struggle to fall asleep, have a poor night’s rest, and wake up feeling even more tired and groggy? Unfortunately, you are not alone.
With stressful days, chronic fatigue, and a heavy mental load, many adults suffer from poor sleep and its lingering consequences. But there are ways to combat this. And implementing Ayurvedic rituals into your daily routine is one of the very best ones.
What is the connection between Ayurveda and Sleep?
Being the ultimate holistic system of healing, Ayurveda focuses on the health of the mind, body, and spirit. And for all of this, sleep is an essential commodity.
In fact, according to Ayurveda, sleep is an indispensable need to sustain life, right next to the food we consume. Therefore, a lack of sleep or poor sleep, is said to directly contribute to ill health and disease.
Fortunately, Ayurveda also provides the pathway to good quality sleep, and consequently, good health. And all it requires is the implementation of a few nightly rituals and practices.
What are the best Ayurvedic rituals and practices for Sleep and Relaxation?
With sleep being such an integral part of your overall health, naturally Ayurveda offers the answers to get the best possible sleep. Some of the Ayurvedic practices that ensure optimal sleep and relaxation include:
1. A consistent daily routine
How you begin your day affects how you end it. Implementing and establishing a morning routine in which you wake up with the sun allows you to not only have a productive morning but also balances your body’s natural circadian rhythm; all of which helps you to wind down at night.
2. Going to bed early
While waking up with the sun might be enough to get to bed early, it is important to define that ‘early’ means by 10pm. Why? Because this is when the kapha period induces slumber before the pitta period becomes activated; allowing you to take advantage of its slow energy and fall asleep easily.
Not just that, but the hours between 10pm and 2am are said to be the most essential and restorative for a blissful night’s rest.
3. Avoiding caffeine in the evenings
Being a stimulant, it becomes obvious that caffeine should ideally be avoided after 3pm to ensure that you have no trouble relaxing in the evenings.
4. Having a light meal
Consuming a heavy and late dinner is one of the easiest ways to ensure a fitful night’s rest. Instead, have a light meal at least 2-3 hours before bed so that the digestive energy has calmed down, and you are not kept awake by an uncomfortable feeling in your gut.
5. Partaking in a nightly stroll
While strenuous exercise should be avoided in the evenings, a quiet walk after dinner may just be the perfect way to end your day.
6. Banishing screens
The temptation to scroll through your social media feed or catch the latest episode of your favourite show is strong, but try to avoid these before bed. In fact, it’s best to keep screens out of the bedroom so that your sleep is not disrupted by bright screens or the lure of buzzing notifications.
7. Journaling
When the mind is busy and crowded, taking some time to write down your thoughts and review your day can help calm the noise. This is also a great way to list down the things you were grateful for that day, allowing you to sleep with a relaxed mind, a calm spirit, and a full heart.
8. Meditating
This healing practice is an incredible tool that provides calmness and deep relaxation. Even a ten-minute meditation before bedtime brings balance and peace to your mind; perfect to induce a deep slumber.
9. Practicing Yoga
Specific yoga asanas such as the Child’s pose, Spinal Twist pose, and Corpse pose are ideal to help with sleep as they help calm the mind and relax the muscles.
10. Breathing
Practicing the slow breathing techniques of Pranayama such as Brahmari breathing is an easy and effective way to relax the mind, channel your energy, and destress. All of which enhances your sleep quality.
11. Aromatherapy
And why not breathe in the soothing aromas of essential oils such as lavender and chamomile? Put them in a diffuser or spray them on your pillow to calm your senses, relax your muscles, and prepare you for sleep.
12. Indulging in a warm bath
A relaxing soak in warm water is an effective cure for just about anything. This includes sleeplessness. Adding Epsom salts or essential oils to your bath further elevates this experience for optimal relaxation.
13. Sipping a warm beverage
A warm glass of milk before bed is not just something your grandmother believes in. Add in some saffron and nutmeg, and it becomes the perfect recipe to induce sleep.
14. Pampering yourself with a massage
Massaging your body, particularly your scalp and feet, with warm herbal oils is an effective way to hydrate and nourish your skin, relieve tension, and calm the nervous system. What a perfect way to get to bed!
15. Enhancing your environment
All the rituals in the world won’t help if you go to bed in an uncomfortable room. Optimise your bedroom with warm sheets, soothing lights, comforting scents, and calming hues to create the ideal environment for a blissful sleep.
What are the benefits of following an Ayurvedic routine before bed?
Making a few changes to your nightly routine, tweaking your evening schedule, and implementing these simple Ayurvedic rituals can have a profound effect on your quality of sleep. This in turn can have a significant impact on your health and your day-to-day life.
Some of these incredible effects include:
- Reduced stress
- Improved focus and concentration
- Better emotional and mental health
- Improved mood
- Better energy levels
- Increased immunity
Conclusion
While diet and exercise are well-established as factors that impact our health, sleep is often an overlooked aspect. The holistic approach of Ayurvedic medicine changes this perception by encouraging routines and rituals that prioritise quality sleep and consequently, optimal overall health.
Best of all? These rituals not only focus on improving rest and relaxation, but are also easy-to-implement, soothing, rejuvenating, and incredibly inexpensive!
Looking to incorporate Ayurvedic techniques and practices in all areas of your day? Visit The Ayurvedic Clinic to consult our panel of experts and experience our exceptional services today!