Getting a good night’s sleep is vital for everyone. It’s especially crucial if you have chronic health conditions, like diabetes or high blood pressure.
In ancient India, sleep was considered to be the backbone of one’s wellbeing. In fact, it is said that “getting sufficient good quality rest promotes physical, emotional and spiritual strength.”
Achieving this goal is challenging for many people with their hectic work schedules or even just because they lead such a fast-paced lifestyle which does not leave much time spent relaxing.
Prakriti, the true nature of an individual’s personality is determined by their Dosha’s. There are three major categories in Ayurveda that represent these doshas: Vata being light and airy; Pitta which produces bodily heat; Kapha controls water retention or wetness on earth qualities such as liquidity, moistness, etc.
Knowing your own Prakriti can give you great insight into what type of foodstuffs might work best for maintaining balance with each one depending upon how they manifest within yourself.
When it comes to the quality of your sleep, you need to know how much time and energy are going into each day. There’s no one-size-fits-all when considering this!
The amount of restorative deep slumber that suits you best may depend on what times work for you in between catching up with friends or working out. Every individual is different, so don’t feel shy about getting closer acquainted with yourself through self-discovery.
So, do you have trouble sleeping? Check out these tips.
1. Riduce your screen time before sleep
Blue light from digital devices can make you more awake and difficult to fall asleep, according to a recent study.
Research conducted by Dr. David Pearson found that reduced evening sleepiness was the result of blue lights emitting off your phone’s screen or computer as well as other screens like TV sets. These have high-frequency content similar in wavelength range but don’t affect our body so much due to their lower intensity level.
REM sleep is the stage of our brain activity that can help to restore and rejuvenate our mind. People using devices at night time have their eyes that would be moving back and forth much more often than usual for someone who hasn’t been exposed to too many bright lights during daylight hours or from 9 PM until morning break time starting around 5 AM-6 AM– this goes without saying that because you’re not getting enough restful amounts fuel on days such as these, your concentration levels might suffer.
2. Exercise every day
Physical activity and exercise are great ways to help us expand our built-up energy, no matter the time of day. Even though we might be feeling tired after a long workday or if it has been a while since you’ve had an opportunity for some fresh air because of all your busy schedule- taking just 30 minutes out can change everything around!
Exercise helps people get rid of accumulated fatigue that may have built up over days from a lack of movement while being indoors during these periods as well. However, this will only last so long before needing another break again such a thing like walking at least once every few hours throughout each 24 hour period could make quite a big difference when trying to stay healthy.
You may have thought that exercise is only good for your physical health. In reality, the benefits of working out extend far beyond just how high-powered a workout feels. The right type can be really beneficial in terms of mental clarity too!
It turns out there’s an optimal time to do intense workouts. You might be surprised at what it is – believe it or not: early morning hours are best if you want peak cognitive function later on when evening rolls around.
3. Limiting caffeine & teine
Caffeine is a natural psychoactive substance that’s widely used in foods and beverages across the world. It can be found naturally, as with coffee beans or tea leaves for example; synthetically created like when people take medications to give themselves an energy boost.
When we consume caffeinated drinks and foods, our stomachs absorb the caffeine quickly. The maximum effects of caffeine usually occur within 30-60 minutes after consumption. This timing can vary widely among individuals because everyone’s body absorbs it differently! After being absorbed into your bloodstream, you may feel more energetic or focused.
When caffeine blocks adenosine receptors, it prevents them from producing sleep-promoting chemicals. Adenosine produces this chemical in our brains as we get more awake time.
4. Having light dinners
Eating a big dinner before bed can make you temporarily drowsy, but it will help with digestion and interference in sleep. The best thing to do is have an early lunch or dinner. In this way, your body has time for proper rest during the nighttime hours when needed most.
The lightest meal should consist mainly of protein (i.e., meat) because this provides essential nutrients like iron which aids blood production while also providing energy later into its absence throughout mornings without consuming too many carbs such as bread/pastas etc.
Spicy foods can contribute to sleep problems. Dishes seasoned with garlic, chilies, cayenne, or other hot spices such as black pepper will cause nagging heartburn and indigestion. Avoid these dishes at dinner time as they may also be gas-forming which then interferes with sound sleeping patterns. This is valid especially for those who eat them later in the day/ evening hours. Gas forming ingredients include onions & garlic; fermented vegetables like beans (beans contain poor-quality protein); dairy products.
5. Creating the atmosphere
The bedroom is the ultimate space for sleep. It’s important to create an environment that will enable you to get your rest. You can create a great sleeping areafollowing some good old-fashioned tips. In this way, people are able to fall asleep quickly and stay asleep throughout the night.
You should be mindful of your safety and productivity while sleeping. To ensure that you continue feeling well-rested, it’s important to have a view of the door from your bed without being too close. If sharing with someone else, then they will need equal space on both sides so no one gets overlooked or left out during night-time hours.
Sleeping with your head facing East, South, or West is recommended for a restful sleep. The head facing to the North can activate the mind.
Clutter can prevent you from sleeping soundly, feeling the pressure of your life, and even block energy flow. Clear out those excess items that are taking up space in order for things to move forward!
Do you have more suggestions? Share them with us!