Sleep is an important function of life.
It is during sleep that growth, regeneration and healing is most active.
It is during sleep that we process our daily experiences; and clear and refresh our minds for the next day's mental activity.
It is during sleep that we recover from stress - physical, emotional and mental.
Sleep deprivation can lead to poor mental function, mood disorders, and even promotes inflammatory diseases.
In order to have good quality of sleep, you need to prepare for it, and take steps to ensure that your body and mind can optimise the time available.
This involves signalling to the body that it is night-time; ensuring you have a comfortable environment; completing other functions such as digestion in good time; and relaxing the body and mind so you go straight into the deep, restful states of sleep.
Create a routine around sleep; better still create a ritual that celebrates the vital process of sleep.
Have dinner early - at 6-7 pm - and have a light, digestible meal.
Reduce carbohydrates, dairy and sweets, and prefer soups.
The ideal time to sleep is 9-10pm, when the body is slowing down.
Start winding down at around 8-9 pm:
Even if your sleep is short, you will get the critical rest during the early part of the night.
For more help, consult a naturopath or ayurvedic practitioner.
It is during sleep that growth, regeneration and healing is most active.
It is during sleep that we process our daily experiences; and clear and refresh our minds for the next day's mental activity.
It is during sleep that we recover from stress - physical, emotional and mental.
Sleep deprivation can lead to poor mental function, mood disorders, and even promotes inflammatory diseases.
In order to have good quality of sleep, you need to prepare for it, and take steps to ensure that your body and mind can optimise the time available.
This involves signalling to the body that it is night-time; ensuring you have a comfortable environment; completing other functions such as digestion in good time; and relaxing the body and mind so you go straight into the deep, restful states of sleep.
Create a routine around sleep; better still create a ritual that celebrates the vital process of sleep.
Have dinner early - at 6-7 pm - and have a light, digestible meal.
Reduce carbohydrates, dairy and sweets, and prefer soups.
The ideal time to sleep is 9-10pm, when the body is slowing down.
Start winding down at around 8-9 pm:
- Switch off the TV and computer; and dim the lights.
This signals to the brain that it is night-time.
- Engage only in quiet activity and gentle, peaceful conversation.
- Do some gentle yoga stretches - forward bends, twists, recovery poses.
- Do some gentle deep breathing -ask a qualified Yoga therapist for recommendations.
- If you do drink milk, have half a glass of milk warmed with a selection from ginger powder, cinnamon, cardamon.
Add a pinch of nutmeg, and some honey.
For a more potent effect - especially if you wake up during the night - take a herbal formula.
- Do a simple meditation for 10 minutes, such as breath awareness in the nostrils.
- Lying in bed on your back, visualise a wave moving up the legs and body as you breathe in; down the body and legs as you breathe out.
Slow the breath down, and feel the body getting lighter and lighter.
Alternatively, listen to a guided relaxation CD.
Even if your sleep is short, you will get the critical rest during the early part of the night.
For more help, consult a naturopath or ayurvedic practitioner.
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