Quality sleep often begins wayyy before you tuck yourself into bed. Your evening routine can set the stage for a restful night's sleep. In this blog, we'll explore the elements of a sleep-enhancing evening routine, incorporating both Ayurvedic wisdom and yoga practices.
1. Unplug from Screens
The soft glow of screens from phones, tablets, and TVs can interfere with your body's natural sleep signals. Specifically, the cones and rods that identify bright and white wakeful light. Aim to disconnect from electronic devices (including your TV, computer and personal devices especially your cell phone) at least an hour before bedtime. Instead, consider engaging in calming activities like reading a book, practicing deep breathing, or meditating.
2. Yoga for Relaxation
Incorporate gentle yoga practices that calm your nervous system. Poses like Child's Pose (Balasana), Legs-Up-the-Wall Pose (Viparita Karani), and Savasana (Corpse Pose) can ease tension and prepare your body for sleep. These postures encourage relaxation and mental quietness.
3. Warm Herbal Tea
Sip on a cup of warm, caffeine-free herbal tea in the evening. Herbal infusions like chamomile, lavender, or valerian root can have a soothing effect on your mind and body. The warmth of the tea is comforting and can promote a sense of relaxation.
4. Abhyanga - Ayurvedic Self-Massage
The practice of Abhyanga, or Ayurvedic self-massage, is a nourishing ritual that calms the body and mind. Use warm sesame or coconut oil and gently massage your body before your evening shower or bath. The rhythmic motion and the oil's properties can enhance relaxation. Pay special attention to the feet and ears for a sleepytime effect.
5. Earlier, Lighter Dinners
Avoid heavy, rich, or spicy foods in the evening, as they can disrupt digestion and lead to discomfort during the night. Choose light, easily digestible meals and finish eating at least three hours before bedtime. If possible, try to make lunchtime your biggest meal.
6. Dim the Lights
Dimming the lights in your living space signals to your body that it's time to wind down. Soft lighting can encourage relaxation and prepare your body for sleep. Consider using warm, low-intensity lighting in the evening. Pro Tip: Red lights and salt rock lamps don't have the stimulatory effect like bright white lights do!
7. Relaxing Music or Sounds
Soothing music or nature sounds can create a calming atmosphere in your home. Listening to peaceful sounds can help drown out external disturbances and induce a sense of tranquility.
8. Set an Intention
As you wind down for the night, take a moment to set a positive intention for the next day. This simple practice can bring a sense of closure to your evening and cultivate a peaceful mindset as you prepare for slumber.
9. See the Sunrise and Sunset
When you make it a routine to see sunrise and sunset, those cones and rods within the eyes intuitively start the wakeful and sleepytime process by resetting your circadian rhythm but you MUST see the daybreak light or sunset light with naked eyes. No sunglasses, windows or windshields count. The light we are talking about is that blue, grey golden color - that's the sweet spot!
10. Heat Your Feet
Part of the natural process of going to bed and the body's physiology is to warm the body up. Not many people sleep well when they have cold feet! As you are beginning your nighttime routine, think about putting a heating pad at the bottom of your bed to warm the sheets before you get in them. Don't forget to turn the heating pad off so you don't get too warm!
By incorporating these practices into your evening routine, you can create a sleep-enhancing environment that aligns with Ayurvedic principles and yoga's calming influence. Remember, a good night's sleep is not only about the hours you spend in bed; it's also about the quality of rest you achieve. Your evening routine can significantly contribute to the restful and rejuvenating sleep you deserve. Sweet dreams! đđ§ââď¸đľ https://www.subala843.com/yhclanding
âSleep is the best meditation.â - Dalai Lama
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