3 ways to sleep better

No matter what stage of life you are in, sleep is an essential part of life. You become one with the immortal universal life during the deep sleep and the entire system in the physical body rejuvenates. It's because of the deep-sleep that new cells are generated in the body to replace the decaying cells. You can say, a part of our body (and mind) dies and another part comes alive every single day.

In the current generation, increased anxiety has become the reason for less sleep or disturbed sleep. The amount of stimulation that life is going through today is million-fold more than anyone has ever gone through in human history. But there are ways to manage and stay ahead of the curve. This is where Yoga and Ayurveda comes to rescue.

Here are a few tips from Ayur-Vidya that will help reduce anxiety to ensure a good night's sleep.

1. Taking a relaxing bath before sleep -

   1. Give yourself a gentle warm oil massage from head to toe including the face. Use the oil of your choice (Coconut oil works well in summer and Sesame oil in winter). Leave the oil on the body for about 20 minutes.

   2. Soak yourself in a tub for 15 to 20 minutes with equal amounts of Epsom Salt, Baking Soda & Ginger (Fresh Ginger Juice or Dry Ginger Powder).

   3. Gently rub the skin to remove any excess oil the body could not absorb. Use a little soap (optional) if you need to.

   4. Get out of the shower and dry yourself by gently tapping the towel on your body to soak the extra water.

   5. If all this sounds too elaborate, just massage some warm oil on your feet before going to bed. Massage until all of of it is absorbed or put on a socks.
      

2. Before laying down on the bed, practice 5 to 10 minutes of Nadi Sodhana (Alternate nostril breathing). The idea is to breathe from only one side of the nostril at any time. This process allows the body and mind to come to a certain level of balance and calm.

   1. Start by closing the right nostril with your right thumb.

   2. Inhale slowly and completely through the left nostril (extending the inhalation time as much as you can comfortably).

   3. Close the left nostril using the ring finger of the right hand. Open the right nostril.

   4. Exhale through the right nostril slowly and gently (extending the exhalation time as much as you can comfortably without gasping for breath).

   5. Inhale through the right nostril slowly and gently.

   6. Close the right nostril using the right thumb and open the left nostril.

   7. Exhale through the left nostril slowly and gently. This is one round of Nadi Sodhana.

   8. Repeat this process for 5 to 10 minutes (at least 10 rounds of Nadi Sodhana).
      

3. Make yourself a cup of herbal teas with Chamomile or Passionflower as the main ingredient. Drink this 15 minutes before bed-time.

   1. Alternatively you can use Lavender, Chamomile or Passionflower essential oil in a slow diffuser in the bedroom.

May you get a good night sleep every night with these tips!!