Ayurvedic Rituals for Better Sleep

Lack of sleep is not only annoying but can wreak havoc on your life, up your stress level and make you gain weight just to name a few issues that go along with those restless nights.  Nobody needs a sleepless night or even a non-restful one.


These simple strategies can help!  Once made into a  ritual you can find yourself falling asleep quicker and staying asleep longer or dare I say even for the full night?  Doesn’t that sound like bliss?


Here’s how to begin:

1. Try your best to maintain a somewhat regular wake and bedtime hour.  Bedtime being before 10 pm is best.  This simple task of a regular bedtime hour can make a world of difference in your ability to sleep well.  The body (and mind) love regularity and rituals.
2. Take a warm shower.  Actually a bath is best but many of us will not take that time nor even have access to an actual tub, so try a warm shower if that sound easier.  Depending on the season use some oils on your body and give yourself a mini massage in the shower.  Working from the feet upwards towards the heart.  Hands inward towards the heart.  In the fall, as vata begins again I use sesame oil.  I am vata all year so I typically use sesame oil.  Coconut oil is fine for people who are less dry.  I cannot stress enough how beneficial self massage and pure natural oils are to general health vs typical moisturizing lotions full of God knows what.  If you’d like to amp up your sleep regime add a little rose and or jasmine to your oil.  Keep it in the shower and use daily.  Your skin will appreciate the extra loving.  This process will help promote a sense of relaxation along with the benefit of purely moisturized skin.
3. Begin either during the shower/bath or afterwards with some breath work.  A gentle calming “alternate nostril breathing” is a great one or just full inhales and full exhales will do the trick.  And yes it is a bit of a trick.  The respiratory system is directly linked to the nervous system.   You will be telling your brain via your calm and slow breath that everything is ok and it’s fine to relax.  The issue for many with sleep is turning the brain off, or at least putting it into low power mode.  Focusing on your breath will help redirect the brains activity to a state of peace via these calming breathing exercises.  Try breathing in for 4-8 seconds (yes you may count in your head) while filling the belly to become large on the inhale and then exhale with the same count and rhythm.  Do this for several minutes.
4. Try to reduce caffeine during the day but especially in the evening.  Swap out the coffee or soda for a cup of tea in the pm.  A caffeine free tea with a pinch of nutmeg will help you further relax.
5. Massage your feet.  If you have even mild dry skin massage the sesame oil into your feet and put on a pair of socks.  There are over 7,000 nerve endings in the foot.  If you’ve never had a foot massage you are missing out!  It’s the best!  Even if you are doing it to your own feet it is a highly valuable self care ritual that when incorporated into a nightly ritual will have you relaxed in no time.

These simple and quick changes can make a difference.  If you are suffering from lack of good sleep or it takes you more time to fall asleep than you think it should give these a try.  What have you got to lose?

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