The Ideal Ayurvedic Evening Routine for Better Sleep
Sleep is an essential part of life, a cornerstone of our rest and repair cycle. Some of us struggle to get enough, while others enjoy a more harmonious relationship with sleep. Regardless of where you fall, a good night's sleep can significantly impact your day and overall quality of life.
According to Ayurveda, restful sleep is a key contributor to your overall health and wellness. With proper sleep, you'll feel ready to tackle the day. Without it, you may feel challenged and compromised. The good news? By following a simple Ayurvedic evening routine, you can help your mind and body wind down for a more restful sleep and a better tomorrow!
Finding Sleep in the Chaos of Day-to-Day Life
After a busy day filled with emails, meetings, phone calls, taking care of kids or pets, and battling traffic, unwinding at night can be difficult. The technological conveniences that streamline our schedules can also disconnect us from our mind, body, and spirit, potentially aggravating the Vata and Pitta doshas and making us feel scattered and unfocused.
To counteract this chaos, an Ayurvedic evening routine is invaluable. New routines can be challenging to maintain, so try not to get overwhelmed. The goal is to relax and recharge by integrating each practice step by step until you achieve a balance that feels right.
The Ideal Ayurvedic Evening Routine
Rejuvenate with Asana and Meditation
Start by turning off all electronic gadgets after work or school. Consider doing a round of yoga asanas to balance all three doshas, tone your muscles, and rejuvenate your body. Follow this with pranayama (Ayurvedic breathing techniques) and meditation to balance the doshas, especially Vata. Twenty minutes of Transcendental Meditation® or your preferred practice is a great way to start and finish your day.
Nourish Your Body
Prepare and eat a light, easy-to-digest dinner at least three hours before bedtime. A late or heavy meal can disturb your sleep and digestion. Favor light dinners such as steamed vegetables and dhal or soup, and avoid heavy meats, aged cheeses, and fried foods. Sip hot water or Organic Calming Vata Tea throughout the day and with meals to aid digestion and bring balance.
Enjoy Leisure Activities
After dinner, engage in low-key, relaxing activities such as a leisurely walk, reading, listening to relaxing music, drawing, or watching a light-hearted movie. Avoid stimulating activities like using computers, social media, or watching the news, as they can increase stress and disrupt your circadian rhythm. Dim the lights to mimic natural evening light, which helps in the production of melatonin, the hormone that triggers sleepiness.
Wind Down with a Warm Drink
Before bed, try a warm drink such as boiled milk with ginger and sugar, Organic Vata Tea, or Slumber Time Tea to help disengage the mind from the senses and promote sleepiness. Avoid heated or cooked honey, as it is considered hard to digest in Ayurveda.
Prepare for Sleep
Rubbing sesame or coconut oil on your feet, ears, and head at bedtime can help physically relax your body. Diffuse calming aroma oils like Calming Vata Aroma Oil or Slumber Time Aroma Oil to further soothe and relax you.
Sleep Herbals
Support good sleep with Ayurvedic herbs. Deep Rest is formulated for those who wake up early and struggle to fall back asleep, while Blissful Sleep is for those who have trouble falling asleep initially. Worry Free can calm an active mind, and Stress Free Emotions can soothe end-of-day frustrations.
Get to Bed Early
Aim to go to bed before 10:00 p.m. to allow your body to settle during the Kapha cycle (6:00-10:00 p.m.). For those who wake up feeling hot or stuffy, keep the bedroom cool. Try diffusing Cooling Pitta Aroma Oil at bedtime.
Early to bed, early to rise (ideally before 6:00 a.m., but not later than sunrise) will leave you feeling relaxed, calm, and refreshed, ready for the day with renewed vitality.
Taking the time to treat yourself wonderfully and prioritize your well-being reaps untold benefits—physically, mentally, emotionally, and spiritually. Your body will thank you!
Discussion
How do you currently unwind after a busy day, and what aspects of the Ayurvedic evening routine would you like to incorporate?
Have you ever tried yoga asanas or meditation before bed? How did it affect your sleep?
What kind of meals do you usually have for dinner, and how do you think changing to lighter, easier-to-digest options might impact your sleep?
How do you typically use technology in the evenings, and what steps can you take to reduce its impact on your sleep?
Have you tried any Ayurvedic herbs or practices to improve sleep? What was your experience?
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