Four Ayurvedic Strategies to
Help You Sleep Better
Ananta Ripa Ajmera
www.CSEcenter.org
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The atmosphere during the time period between 8:30pm and 10pm is domi-
nant in a quality known in Ayurveda psychology as tamas, which is essentially
inertia or dullness. Tamas is a very helpful quality for making it easier to
sleep. During the daytime, starting at 6am, the atmosphere is charged with the
quality of rajas, which is connected with activity and movement.
I now find that waking up early (between 4am and 6am) gives me even more
and higher-quality quiet time than I used to experience by staying awake late
at night. Waking up early also helps you sleep more easily at night.
2. Turn off your T.V. and laptop by 8pm
Your mind and psyche is constantly bombarded with inputs from a variety
of media sources throughout the day. By turning off the television and
computer screens at night, you can do your sleep a big favor by allowing
yourself to stay away from mental distractions and start to prepare for the
upcoming act of sleep.
3. Create a bedtime ritual
Harvard Business Review recently published an article about the importance
of having a meaningful ritual to help wind down your day. The science
of Ayurveda has recommended this for thousands of years, via its various
dinacharya (daily routine) practices.
According to Ayurveda’s dinacharya protocol, you should spend the hours
between 6pm and 10pm in the company of the people, pets, books and
activities that give you a sense of peace, calmness and grounding. Just before
bedtime, it’s also recommended to adopt a practice that inspires you, such as
reading an uplifting book, writing in your journal, going for an evening walk,
listening to soothing music, or practicing meditation.
4. Oil your feet, the top of your head, and the back of your ears
Another wonderful health ritual Ayurveda recommends for sound, quality
sleep is the practice of oiling the soles of your feet, the top of your head, and
the back of your ears with warm sesame oil. Doing so not only promotes
healthy sleep; it also helps counteract the aging process and combats stress.
Following Ayurveda’s insomnia solutions has greatly transformed the quality
of sleep I experience. Try these timeless solutions, and you, too, can also start to
sleep deeply, thanks to Ayurveda.
Ananta Ripa Ajmera is author of The Ayurveda Way. She is a Certified Ayurveda Health Practitioner
and Yoga Instructor who serves as Director of Branding and Yoga Studies at Vedika Global in
Emeryville, CA. www.vedikaglobal.org
Excerpted from the author's book with permission from Storey Publishing.