"Early to bed and early to rise makes a person healthy, wealthy, and wise", It arcuation out there’s something to the old adage. In pursuance of Ayurveda, having a good night’s sleep is one of the most crucial things you can do to encourage good health, happiness, and overall well-being life’s eventual riches.
If you recline to toss and turn at night, don’t be worry: you’re not alone. Luckily, Ayurveda gives effort to some easy, all-natural solutions that can enhance the quality of your sleep.
Ashwagandha can also enhance the quality of sleep and may help with the cure of insomnia. Mainly, the leaves of the plant load the compound trimethylene glycol, which encourages sleep induction. Try it: Try a tasty sleepytime moon milk that matches ashwagandha with nutmeg, another natural sleep aid.
Shankhpushpi helps to get relief from stress and insomnia by fainting the mind due to its Vata balancing and Medhya competency. Shankhpushpi helps to lower the risk of apoplexy and other mental disorders due to its Rasayana and Medhya properties.
3. Do Not Over-Eat
Overstuffing or eating too close to your bedtime can enhance the risk of indigestion and heartburn, making it harder to fall asleep. Ayurveda experts warn against bedtime munchies as well.
4. Stick to a Sleep Schedule
In pursuance of the National Sleep Foundation, sticking to the same sleep schedule even during the weekends is exceedingly important to confirm the proper functioning of your body's clock. Your body has its own biological clock, according to that it carries out several functions. A well-governed body clock can help you fall asleep and stay asleep for the whole night.
5. Exercise Daily
Not exercising enough and leading a stagnant lifestyle can impact your sleep cycle in too many ways. In pursuance of the National Sleep Foundation. Some form of physical activity, cogent, or light can help you sleep better at the night.
6. Avoid Cigarettes, Alcohol, and a Heavy Meal in the Evening
For the best good night's sleep make sure you don't go overdose with your cans of beer. Cigarettes, caffeine, and alcohol can dislocate sleep. Eating large or spicy meals too close to bedtime can also take its toll.
7. You Can Do Some Other Activities While in Bed
Adding in other activities protects your brain from distinguishing your bed as a place to sleep. If you must catch up with activities like reading, cuddling with your pet, or staring at your mobile screens, go into some other room, and come back, thereby indicating to your brain that the bed is there where you need to sleep.
8. Chamomile Tea
You can also have a cup of chamomile tea at night. Chamomile tea loads antioxidants that can encourage sleepiness. Drinking it before bedtime can help in enhancing your overall sleep quality.
9. Turmeric Milk
Drink a cup of turmeric milk at night. Add a twitch of dried ginger powder and jaggery to it. It can help you have perfect quality and restful sleep at night. Curcumin with turmeric can help in boosting immunity and preventing cold, flu, and cough during a change of season. Furthermore, drinking a cup of turmeric milk every day can encourage hormonal balance. It can be an emphatic remedy for acne and unpredictable periods.
10. Have a Light Dinner
You should have a light dinner for your stomach. If you have something full of refined carbs or fried, too close to bedtime, it can have a negative impact on your sleep. It makes the bodywork solid to digest that food. This can keep you from having a deep sleep and can make you wake up from sleep several times. There needs to be a gap of at least two hours between your dinner and bedtime. Also, be sure your dinner is light on the stomach.
Here's How Ayurveda Can Help:
Those who deal with sleep issues or mild insomnia can turn to Ayurveda to cure the issue and get appropriate sleep. Ayurveda expert Vasant Lad in his book, 'The Complete Book of Ayurveda Remedies' informs some ways in which your diet can help you battle insomnia and sleep best:
1. Regular intake of cherries has also been linked to propelling good sleep.
2. Take garlic milk- Mix together chopped garlic, 1 clove of fresh, and 1/4 cup water, 1 cup of milk. Boil until 1 cup liquid vestiges. Consume.
3. Intake warm milk just before turning in- Add a pinch of nutmeg, crushed almonds, and some cardamom.
4. You can also try taking a cup of fresh tomato juice with, 2 teaspoons of sugar, and a pinch of nutmeg. Intake this around 4-5 pm in the noon and have an early dinner.
You can also try herbs like Shankhpushpi, jatamasi, Brahmi, and ashwagandha to sleep better.