Monday, January 6, 2014

Tips for a restful sleep

When we sleep the mind goes inwardly, the senses withdraws from the outside world and we connect to our unconscious minds. By remaining relax while in sleep, we can tap into our ability to derive valuable insight into our waking lives.

Here a few tips to sleep better:

  • Go to bed at or before 10 pm. It's said that the hours of sleep before midnight are the most rejuvenating of the night.
  • Go to bed at a regular time each night.
  • Create a clean, pleasant bedroom environment.
  • Take a few minutes before sleep to bring attention to your breath.
  • If you have problems falling asleep, take a warm bath with calming essential oils like lavender. 
  • Wear a cloth cover over your eyes, if you have sleeping problems. 
  • One of the simplest and most effective ways to induce sleep is to rub some oil on the scalp and the soles of the feet before going to bed. If advised medicated oil not available right now Use sesame oil, brahmi oil, jasmine oil, or coconut oil and massage gently for a few minutes. Slightly warming the oil if possible before applying is much helpful. 
  • Drink a cup of warm almond milk before going to bed. Also, can drink plain milk if you prefer, but adding a pinch of nutmeg or cinnamon powder and cardamom will make it more delicious as well as more effective. 
  • Sprinkle 1 teaspoon of cumin powder on a sliced banana and eat it late evening.
  • Chamomile tea is caffeine free and is a traditional remedy for insomnia. Drink it like 1 hour before sleep. 
  • Valerian root is great to relieve stress and induce relaxation. It is available in tea or drops form at most health foods stores. Take this after dinner.
  • Try some relaxation techniques like meditation, breathing exercise or chanting some repetitive mantras like ohm for 10-15 minutes before sleep
  • Try a nice warm bath before bed time. It is the best remedial measure to overcome exertion.
  • Most important is to maintain a regular sleep routine. Go to bed before 11pm and wake up by 6am
  • Make your bed room as comfortable as possible. Create a quiet, dark atmosphere. Use clean, fresh sheets and pillow and keep the room temperature comfortable, neither too warm nor too cold 
  • Have a vata-pacifying dinner: include foods that are warm, moist, and grounding. Avoid eating dry or raw foods, and drinking ice-cold beverages
The most important is to maintain a positive attitude. Assure yourself ‘u are going to sleep well, like a baby. Your sleep is going to provide your body complete rest and nourishment.’

Sweet dreams.

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