If you habitually do not get a good night's sleep, in addition to not feeling well or thinking clearly, chances are you are aging faster than you could be. When we sleep are body repairs on a cellular level. It removes toxins, and lends attention to sustaining us in a way that ordinarily is not possible during waking hours. (Very experienced yogis are more at rest in meditation than most are in their deepest sleep. This is one reason they tend to live so long).
recent years meletonin has been of great help to many
insomniacs, but isn't this just another Western pill
cure? It does not make sense to provoke oneself to sleep,
when the concept itself is one of ease.
we process the events of our lives during stage 2 of
sleep, or REM sleep. This is when we dream. Studies
have proven that deprivation of REM sleep for as little
as a week has a disruptive effect on our lives. Psychologically
we are much less stable. We become easily irritated
and overwhelmed. If you are a chronic insomniac, you
may experience life on a daily basis in this subdued
state of alarm. Over years, you can easily regard the
inability to cope as just a part of living, when truly
it is not.
ayurveda, one would classify sleeplessness as a typical
symptom of "deranged vata". There are many
things one can do to curb that particular type of excess
energy. In doing so, you will experience much more than
a good night's sleep. It's obvious that you will be
more energetic, but you will also be clearer minded,
and generally in better health.
information below will help your body naturally release
the biochemical that enable sound, restful sleep. If
occasionally, you do not sleep well, you can try a few
of these tips that seem easy for you. If you never sleep
well, it's best to do them all. No need to be severe
with yourself. Just add them one at a time until you
sleep the entire night through without waking up even
Stop drinking all caffeine. OK, ease off if you need
to, but immediately cease intake of coffee, black or
green tea, Coke, Pepsi, Mountain Dew, chocolate, etc.,
as early in the day as possible. Definitely do not ingest
after 5 p.m.
Do not drink heavily. The boozy effect of alcohol will
"put you out", but once your body processes
the alcohol, its sugar content will makes you restless
or wake you up.
Avoid sweets that have refined sugar, like cookies,
cakes, and chocolate.
Do not watch or read material that contains violence,
fowl language or disturbing situations. That includes
TV, movies, radio, the newspaper, the latest gripping
novel, and particularly the news. This will only make
your body release biochemicals, such as adrenaline,
that serve to give you bursts of energy. They are stimulants,
and therefore detrimental to sleep.
Perform abhyanga-see full
explanation. Pay special attention to rubbing sesame
oil that you warm between your hands, on the soles of
Take a warm bath each night before bed. Temperature
should be just a few degrees above body temperature.
It needn't be so hot that your heart races or you feel
drained when you get out.
Sip some herbal tea that is especially formulated to
relax. Look for ingredients such as chamomile and oatstraw.
Make sure the light in your bedroom is soft. Bare bulbs
and overhead fixtures give off light that creates tension.
Instead, use table lamps with shades, frosted bulbs
(preferably full spectrum), and indirect lighting. Avoid florescent light at all hours.
Sleep in a well-ventilated room. If the weather is temperate
open two windows for cross ventilation. You want to
be able to breathe easily. If it is winter turn down
the heat to about 60 degrees and stay warm under natural
fiber (cotton, linen, wool, or silk) blankets, or comfortable.
Down with a is costly, but very comfortable because
it is warm yet breaths.
Sleep without clothes! Moving in your sleep is much
more difficult when bedclothes twist around your body.
Waistbands constrict breathing. Sleeping this way is
actually warmer as the Eskimos prove every night!
Keep a glass of room temperature water near the bed.
If you are thirsty during the night you will not have
to get up for it. Chances are you will doze right back
to sleep you if you do not get up and walk around. Cold
water is too much of a shock to the body at any hour.
Turn off the lights. Your eyes react to even the smallest
amount of light. Your brain sends bio-chemicals for
wakefulness, not sleep.
Do not sleep with the TV, radio or stereo. Try to remove
all external stimuli that would draw your attention
outward. Sleeping is an inward process.
Momentarily think of some problem, large or small, you
would like to solve, but do not dwell upon it. Just
think of it, the possible solution of which your are
currently aware, and let it go. Ask for guidance from
your Higher Source. Now is not the time to fester or
try and solve. Ask for the answer to come to you in
Count your blessings before you go to sleep, being grateful
for the gift of the passing day.
Pray for yourself, others and all of mankind.
Perform this simple breathing exercise as you drift
off. The extended exhale creates the oxygen/carbon dioxide
ratio in your bloodstream that is conducive to sleep.
That stimulates the parasympathetic nervous system.
That is the one that rebuilds cells, detoxifies the
body, and promotes relaxation.
breathe in and out through your nostrils only. Breathe
in for a count of 8, and out for a count of 12. Keep
doing it for 20 minutes, clearing your mind of all but
the flow and count of the breath. Trace the breath with
your mind as it makes the belly rise and fall.
are you will be asleep long before the 20 minutes are
up. That is fine. Not need to complete it.
After weeks of doing all of this, if you still are not
sleeping the night through, my guess is that you are
resisting a very big change that needs to happen in
your life. If you were sleeping well, the work you'd
do in your dreams on a psychic level would make that
change evident. Take an honest look at your life, and
strive to find the inner strength to make the necessary