English
Hindi
Best time to wake up in the morning
The only thing you need to do to get a perfect sleep and sleep schedule
Table of Contents
Night time sleeping schedule should not be taken in a light way. Our sleep pattern has a great impact on our everyday life. Many people are not able to stay in peace and won’t be able to work properly even when they are eating healthy, regularly exercising and doing all the other things. The only reason behind that is they do not take a proper and adequate amount of sleep. Here is a preferable nighttime routine which is inculcated over a period of timeΒ
Ayurveda believes that the way you prepare for your sleep decides the quality of your sleep so that you wake up energetic the next day.
It is preferred to go for a night walk or on the balcony in the moonlight as it cools and calms down your body.
βΆ Have your dinner by 7 pm
βΆ Have a warm desi cow milk before going to bed. You can make varieties of them by adding healthy ingredients in it like Haldi milk,
βΆ Use essential oil like sandalwood or lavender to diffuse fragrance in your bedroom. It will create an aeromantic atmosphere in your room within minutes. It calms down the atmosphere leading to a better peaceful atmosphere and promoting sleep.
βΆ Journal writing or any experience of the day can be written down in a diary for at least ten minutes to replay your day or even you can plan your next day
βΆ Read books and novels
βΆ Brush your teeth, and tongue and wash your face and eyes to relax and cool down your body temperature and you can do your night skincare routine also.
βΆ Washing feet before sleep is also suggested in Ayurveda and massage it with sesame oil. As our feet are connected to our head muscles at some point, it will give you a good sleep.
βΆ Light your lamp and practice trataka as it will increase your concentration, relax your eye muscles and have many other benefits.
βΆ Try meditation or simply deep breathing exercise
βΆ You can apply eye drops or you can practice nasya kriya which directly nourishes your brain.
You can sleep sometimes on a mat or sometimes on a bed as it will provide you with all the benefits. You can also sleep under the stars during the summer pedestal fan and a mosquito net. Head pointing in the east direction sleep on the left side of your place as it helps in better digestion of foods.
The 5-6-7 technique
This is us military technique to fall asleep where you need to install red light in your bedroom. Then you need to breathe in for five seconds, stop for 6 seconds and exhale within seven seconds. It is very quick as doing it just 2-3 times can make you fall into a deep sleep
The Russian army trick
This is a technique where you close your eyes and imagine the black colour all around. Then imaging A β Z letters are written one by one and rubbed one by one. This is an old technique where you fall asleep directly and can even wake energetically even if you did not take 8 hours of your regular sleep.
Worst habits that you should avoid –
βΆΒ Irregular sleep timing
βΆSleeping in the wrong posture
βΆ Always snoozing your alarm
βΆ Consuming sleep inhibitors
βΆ Using gadgets like phones, and laptops just before sleeping.
βΆ Sleep in the right direction
βΆ Applying sleeping tricks like the 5-6-7 technique or 4-7-8 technique.
βΆ Foot massage
βΆ Have the Same sleep routine every day
βΆ Having a warm bath in the winter and a cold bath in the summer.
βΆ Drinking tea or coffee in the evening time is not preferred as they make your mind alert but you need to relax your mind in the evening time for a good peaceful sleep. Well, it also depends on person to person but generally, a gap of 6-8 hours is advised.
βΆ Working out close to bedtime is also not advised as it will increase your hormonal energy level and will mess up your sleep.
βΆ Having a long afternoon nap would say hello to a sleepless night. So better avoid afternoon naps or just rest for not more than 30 minutes.
βΆ Having a large heavy meal close to bedtime would prolonge your digestion which interferes with your sleep cycles.
βΆ Not keeping your bed only for sleeping and also choosing them as your workplace is also not suggested.
βΆ Have only a few sips of water but not a lot of water a few times before bedtime.
βΆ Avoid sensational stuff, Tv, movies or web series, texting and chatting
βΆ Not Have a different cotton dress for the night.
βΆ If you do not pee before going to bed will also disrupt your sleep at midnight.
A person is not condemned to toss and turn every night. Following the above things would help a person for sure to achieve their perfect lifestyle without the lack of proper sleep. Controlling all the factors cannot be possible for a few, but adopting the right habits and making them a part of your everyday routine would totally help you.
