Did you know over 60 million Americans fail to sleep soundly on a regular basis. Getting enough quality sleep is essential to regain our health mentally, physically and emotionally.

So here is what Ayurveda, sister science of yoga says, keeping a routine is very important.

• Begin by trying to go to bed and wake up at the same time everyday, including weekends.I know it is not easy, but indeed works wonders.
• Go to sleep when tired, ideally by 10PM.
• Create a wind-down bedtime routine, and this could be fun and nourishing for the soul. During the last hour before bedtime, create a sanctuary for yourself. Drink herbal tea such as valerian, lemon balm, chamomile, passionflower, lavender, St. John’s worth, rooibos (red tea) or a combination of them, choosing a calming herbal tea. Do a self- massage then take a warm bath while listening to relaxing music or read an inspirational book.
• Keep the bedroom cool. (60 to 68 F) Studies show that people sleep better. Also keep the room dark and quiet. A good mattress and pillow are recommended.
• Count the breath instead of the sheep. Practice pranayama breathing, breaths in and out, focusing on longer exhales, ratio 1:2 and alternating nostril breathing.

In case you wake up after going to sleep, this is very interesting; Ayurveda recommends we use the breathing techniques for 15 min only. After that, get up and do something boring, such as folding clothes. No TV, no computer, no facebook, they are too stimulating. After 30 min. return to the bedroom, if by any chance you are still awake get up and repeat a boring activity.

So this is a gentle approach of training the brain, eventually the mind will surrender and you will be catching those Zzzs.

Lastly don’t work on your computer, eat or watch TV in bed. Basically we will be training the mind that when we hit the pillow it is time to slee

Remember consistency is key.

Hope your nights are restful.

Regina

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