By David Simon, IntentBlog
Question: I only sleep three or four hours a night. I am always tired and I have frequent colds and flu. I know I need more rest, but I can't seem to sleep well. It is starting to affect my relationships and my work performance.
Answer: According to Ayurveda, sleep is the nursemaid to humanity. Deep, restful sleep is one of the four pillars of health, nurturing mind and body.
With increased tensions in the modern world, insomnia has become an epidemic problem. Sales of sleep-inducing medications have steadily increased over the past several years, but we have the innate capacity to sleep soundly without the use of psychoactive drugs.
According to Ayurveda, sleep is best viewed within the context of an ideal daily routine that begins when you first awaken in the morning. To maximize the chances of falling a sleep at night, try arising at dawn by leaving a shade or curtain open in your bedroom.
Take time to meditate first thing in the morning, and then again sometime in the early afternoon or evening to quiet your mind. Eat your larger meal in the middle of the day and try eating lighter in the evening, so you're not trying to fall asleep on a full stomach.
Ideally, be in bed by 10 at night. Begin preparing for sleep shortly after dinnertime by taking a light walk and minimizing intense mental activity in the evening.
By this I mean, try not to work on your taxes, balance your checkbook, or watch a violent thriller on television right before bedtime.
Begin getting ready about an hour before sleep by running a hot bath and performing a slow, oil massage on your body with Vata or Pitta massage oil. Put a few drops of lavender oil in the bath water and play some soothing music such as the Magic of Healing Vata sound track. Once you've completed your bath, try drinking a warm herbal tea or heated milk with a pinch of nutmeg or alternatively, Jatamansi, an Ayurvedic herb related to valerian can help quiet the mind.
Once in bed, avoid watching television or reading mentally stimulating material. Reading spiritual or inspiration literature before bed can help shift your awareness away from the usual demands of your life to a more expanded perspective. Turn off the lights, close your eyes and just lie comfortably on your back observing your breath. Allow your attention to float through your body. If you notice areas of tension, consciously release the pressure.
A sleeping mantra, Om Agasthi Shahina (Ōm Ah-gah´-stee Shah-ee´-nah) repeated silently can sometimes be helpful. With this routine, most people will fall asleep within 10 minutes. If you are still having trouble turning off your mind, simply go into a witnessing mode, observing your breath and the sensations in your body. There is no need to worry, because resting quietly is rejuvenative to your body.
