By Monika Sharda, Holistic Health Coach
Sleep is one of the three pillars of health according to Ayurveda (food and energy management being the other two). But with our lives busier than ever, we don’t always prioritize it enough.
Sometimes we do hit the sack early, but lie awake, finding it hard to wind down. Other times, we might sleep enough hours but still wake up groggy or low on energy.
If you struggle with getting quality sleep, try these Ayurveda and yoga-inspired tips to improve your sleep hygiene. You don’t have to incorporate them all, and certainly not all at the same time. Start with one or two and you’ll notice a difference.
- EARLY TO BED, EARLY TO RISE
In Ayurveda, it’s not just about the number of hours you sleep. The quality of sleep is directly correlated to the time during which we sleep. Try to sleep before 10PM and wake up before sunrise.
If this is way off from your current schedule, slowly shift your schedule by 30-minute increments until you find a routine that is practical for you.
- PUT AWAY YOUR DEVICES
Plenty of research shows that screen time before bed can interfere with quality of sleep. Instead of mindlessly scrolling, end your night by reading or listening to something uplifting.
- MASSAGE YOUR FEET
A few minutes of massaging the soles of your feet with a warm oil goes a long way in calming your nerves.
If you tend to run cold, use sesame oil. Otherwise, a neutral oil like almond or coconut oil works fine. Massage until the oil absorbs and pat off the excess oil to keep your bedsheets clean. (You can also sleep with open-toe socks on if that’s comfortable.)
- SIP ON SOMETHING WARM
Choose a calming beverage like chamomile tea or warm milk spiced with grounding spices like nutmeg and cinnamon. If you’re feeling fancy, you can even add a pinch of saffron to the milk.
- CHANDRA BEDHANA BREATHWORK
Breathe in through your left nostril and out your right. Repeat at a slow pace for 5 to 10 minutes. This activates the ida nadi, or lunar energy channel. It’s gentle and simple enough for anyone to practice and highly effective if you tend to have a hyperactive mind at bedtime.
- INTROSPECT
How did your day go? What do you want to do better? Ask yourself these questions by either journaling or sitting in stillness. This will not only help you wind down, it will influence the mindset you wake up with and help you set your intentions for the day ahead.
Monika Sharda is a holistic health coach certified in Ayurveda and yoga. She is passionate about helping others bring their mind and body back to balance with simple and practical tools that have stood the test of time. Follow her on Instagram and check out her website to learn about her 1-on-1 diet and lifestyle consultations.