9 Ayurvedic Tips for Better Sleep and stress free life
Sleep is an essential part of our lives. It’s when our bodies can rest, heal, and recharge. Unfortunately, many of us struggle with getting enough sleep.
Ayurveda recommends that adults must get 7-9 hours of sleep each night. But for many of us, this can be a challenge.
Ayurveda, an ancient Indian practice, offers a holistic approach to better sleep. It looks at howdifferent foods, activities, and lifestyle habits
can affect our sleep patterns.
Here are 9 Ayurvedic tips to help you get a better night’s sleep.
1. Establish a Relaxing Bedtime Routine:
Ayurveda recommends establishing a relaxing bedtime routine. This can help your body transition into a restful sleep. Try to create a routine that you can stick to every night.
This will signal to your body that it’s time to start winding down.
Your bedtime routine can include activities like reading a book, taking a warm bath, or meditating.
Avoid activities that stimulate your brain, such as watching TV or scrolling through your phone.
2. Avoid Caffeine and Alcohol:
Caffeine and alcohol can interfere with your sleep. Caffeine is a stimulant that can make it harder for you to fall asleep. And while alcohol may make you feel drowsy, it can disrupt your sleep later in the night.
Try to avoid caffeine and alcohol at least 6 hours before bed.
If you’re having trouble sleeping, you may want to avoid them altogether.
3. Exercise Regularly:
Regular exercise can help you sleep better. Exercise can help reduce stress and improve your overall health. But it’s important to avoid exercising too close to bedtime.
Exercise can stimulate your body, making it harder for you to fall asleep.
Try to exercise at least 30 minutes a day. But make sure you’re finished exercising at least 3 hours before bed.
4. Eat Dinner Early:
Ayurveda recommends eating dinner early in the evening. Eating a heavy meal late at night can make it harder to fall asleep.
Try to finish eating at least 3 hours before bed.If you’re still hungry, you can have a light snack before bed. But avoid sugary or processed snacks. Instead, opt for something light and easy to digest like a piece of fruit or a handful of nuts.
5. Avoid Stressful Activities:
Stress can interfere with your sleep. Try to avoid activities that can cause stress, such as working late or watching the news.
Instead, focus on activities that can help you relax, such as reading a book or meditating.
If you’re feeling overwhelmed, take some time to practice deep breathing.
This can help you relax and let go of any stress.
6. Get Plenty of Sunlight:
Getting plenty of sunlight during the day can help you sleep better at night.
Sunlight helps your body regulate its circadian rhythm, which is your body’s natural sleep-wake cycle. Try to get outside for at least 15 minutes each day. If it’s not possible to get outside, try to get some natural light indoors. Open the curtains or sit near a window during the day.
7. Avoid Late Night Snacking:
Eating late at night can make it harder to fall asleep. Try to avoid snacking after dinner. If you’re still feeling hungry, opt for something light like a piece of fruit or a handful of nuts.
8. Take an Herbal Supplement:
Ayurveda recommends taking certain herbs to help with sleep. These herbs can help relax your body and mind.
Commonly used herbs include ashwagandha, shatavari, and brahmi.
9. Avoid Screen Time:
The blue light from screens can interfere with your sleep. Try to avoid looking at screens for at least an hour before bed. This includes computers, phones, and TVs.
If you must use a device before bed, try using a blue light filter. This can help reduce the amount of blue light your eyes are exposed to.
Conclusion:
Sleep is an essential part of our lives. Unfortunately, many of us struggle to get enough sleep. Ayurveda offers a holistic approach to better sleep.
By following these 9 Ayurvedic tips, you can get a better night’s sleep and wake up feeling refreshed.
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