How do i develop a habit of sleeping on time?

Nice question Aravji 

You must have noticed unwanted and unhealthy results of irregular Sleep, while Regular Sleep cycle in City Life is not easy but it is possible.

 If we can take some Smart efforts, then it is possible to Regularise time for Sleep.

Here are a few efforts you can take.

Don'ts 

❌ Avoid mental work,  2 hours before Sleep

❌ Avoid TV programs where lots of thinking is required, before sleep.

❌ Avoid Tea or Coffee before Sleep

❌ Avoid doing physical hard work before Sleep.

❌ Avoid overeating before Sleep.

❌ Avoid Sleeping in the day time.

Do's

✔️ Start your day early in the morning.

✔️ Spend some quality time after Dinner with Family parents and Grand Parents.

✔️ Have some Lukewarm liquids like Soup or Water.

✔️ Have your Dinner Early during 7 pm.

✔️ Listen to some relaxing music before you are going to sleep.

✔️ Prayer and Laughter both are Gifts of God to us. Whenever you Apply, your results will be Amazing and Satisfactory.

Thank you 

hii,
To adjust the body clock with nature you need be live with nature.
Adopt nature lifestyle.
eat 3 hours before bed time.
eat natural food.
avoid light exposure n phone screen in bed time.
Do exercise n meditation daily.
avoid coffee tea or other stimulants.
Thank you.

Try to get up early in the morning and eat healthy food at night, don't sleep at day time.

Ideally off your phone and keep it aside at least one hour before the sleep so that your brain starts to get relax.

Try reading and meditate for a while.

With these changes you will start to developing habit of sleeping on time.

Thank you.

 Dear health seeker, today only I have delved in detail about sleep. And for your ready reference it is again posted here.

Modern medical and psychological studies indicate that sleep is a period of comparative quiescence in which extra reserve of energy are accumulated, making possible a renewed burst of activity after ward. Good sleep and hunger are the two main criteria for good health, of these , sleep is more restorative than food .When we are fatigued we go to the bed and not to the dining table to get energy back.In sleep it is possible to heal wounds, to renew energy ( for younger people) to grow. Hence sleep is perhaps the best of Nature's boon.Only a healthy individual can sleep soundly though he will have no need to "Over sleep", on the contrary the unhealthy individual will experience some sleep difficulties, the type and degree would vary according to the extent of ill-health of the person.

          During sleep the subtle body has a greater access to the cosmic power known as Ether or aakaasa which is the subtlest of foods and the most needed one.

sleep is defined in Webster's new world dictionary as " a natural recurring condition of rest for the body and mind ,during which time there is little or no conscious thought , sensation or movement " .

      Natural sleep is the best medicine of all. It has no deleterious effects and permits an escape from all the harsh realities of life.

A large section of humanity that to -day inhabits the civilized part of the world suffers from sleeplessness to a lesser or greater extent. Oh , poor sleep in older people is surely is the inevitable feature of ageing, some may say. While the duration of sleep may become somewhat less as one ages and in fact less sleep would do in old age, the quality of sleep can be and should be good. One need not be a poor sleeper in old age unless he happens to be very unhealthy.

     Even the sufferers do not seem to go in to the question as to why and how sleeplessness is caused.The sleepless ones knock in vain at the doors of the healers so-called ( who are in reality none other than drug and dope-dispensers ) one after the other till, finally they become reconciled to their ' fate'. 

       How to judge the sleep- 

      Whether one has had enough sleep or not could be verified by the individual himself.If on waking up, he feels thoroughly refreshed , he has had good sleep .If that feeling of freshness is not there ,it means that he has not slept adequately.

Merely sleeping for a long stretch is not enough. there are persons who 'sleep' for a long time and yet have insomnia.Only persons who have sound nervous system can enjoy a deep sleep of good quality.

         Effect of insomnia-

         The effect of insomnia may manifest in over in many ways forms of disorganized behavior , low mental efficiency, forgetfulness, irritability, apathy, poor,judgement, anger ,thought-disturbances may be there .There may be auditory and visual-hallucinations , depression , self depreciation etc..

Basic factors responsible for insomnia-

1 worry

2 Disregard to positive food and over eating( particularly at night)

3  Excessive stimulation or depression( over-stimulation is always followed by depression )

4 Inability to relax

5 Overwork

6 Voluntary curtailment of sleeping time

7 very poor circulation of blood

8 constipation , indigestion or some digestive disorder 

        The cure lies in removal of the cause.So let the sufferer not to resort to any symptomatic remedies doled out by the "different healing systems".

The barbiturates usually recommended by allopaths for insomniacs have many side effects -

a)   These have an adverse effect on the vitamin 'D' metabolism , very much upsetting the general health of the individual.

b)  These cause several biochemical and electro-physical  changes in the brain tissue, resulting in memory - impairment, failing mental powers leading to the confusion.

c)   As there can be no drug or chemical that is entirely free from risk of causing liver damage - so central is the role of the liver in the metabolism of foreign substances - barbiturates may cause hepatitis ( inflammation of the liver).

d) Barbiturates may cause skin diseases.    

e) If any one addicted to the use of barbiturates tries to stop using then, withdrawal symptoms would be there. Generally 'fits' occurs at this stage

        The antidepressants and tranquilizers for certain type of insomnia cause nervous disability acute urinary retention etc.

Let it be remembered that the sleep 'induced' by the drugs is no sleep at all, it is just unconsciousness.The individual who uses any of these remedies can never feel fresh after his so-called sleep, can not enjoy the 'Natural Happiness' referred to earlier.

Let not the sufferer resort to "pincushion treatment" we mean acupuncture- for here too the cause is not attended to and hence the cure can never be a radical  one.The health level would not be raised this way.

 Natural cure --: Besides taking care of mental causes, that is , removing negative emotions such as worry , fear, hatred, anger, bitterness, annoyance etc.

    Nature cure methods of healing insomnia which are in harmony with eternal natural laws are as below :-

1  Positive diet

2  Fasting

3 Avoidance of stimulants 

4  Hydrotherapy

5 Relaxation

6 Correction of faulty habits

             1 Diet-: normalize your nutrition. Eat sensibly, moderately, take predominantly positive food. Observe the principle of Vital Economy, both in regard  to eating and in regard to every other aspect of your life that includes sensual pleasures that should be regulated. Excessive indulgence result in poor nervous system and health.

2 fasting-: fast occasionally , for a day or two, fasting is one of the best ways to purify the system from within. Understand the rationale of fasting and fast according to hygienic princicples.

3 avoidance of all stimulants -: Keep away from refined, processed, tinned and bottled foods.Do not use fried , stale foods etc.Avoid the use of condiments, spices etc, flesh , meat & poultry products. Remember " let hunger be your spice". Give up tea , coffee , smoking , alcohol etc.

4 relaxation -: Master the art of relaxation. Relax yourself the right way. Remember that relaxation and stimulation are apposed to each other.Have spinal baths regularly every day ones or twice for 20-30 minutes. The spinal bath is a boon to all insomniacs & nervous wrecks.

      Do some exercise daily. Walk 2-3 kms. in the morning depending upon the state of health you are in . Keep yourself as active as possible , physically and mentally without tension. The sluggish ones , the shirking ones,  the lazy ones do not sleep soundly.

once or twice a day, and at night while retiring one should lie down on the bed or floor and do SAVASASANA to accomplish complete relaxation.

One of the characteristics of sleeplessness is anaemia of the brain, - reduced blood supply to the brain. It is not the full answer to sleep but it is one of the main essentials.

        Use of enema -: Enema used non-violently will help the patient to some extent to clear the colon at least of some of your clogging matter and constipation. This may help you to sleep somewhat better.

           The bedding should be firm if not hard. Spring and sponge mattresses are highly undesirable as the body sinks out of alignments. High pillows caused tension in the neck muscles and impede blood circulation to the head, hence they are to be avoided. Bed clothing should be light, of course, commensurate with the needs of the climate. The face should on no account be covered and there should be free ventilation in the sleeping room.

Minimize viewing T.V. videos , laptop and mobile screens. The younger generation is using these gadgets unnecessarily for frivolous activities which should be completely avoided. 

                Face the problem of life , face them squarely , develop confidence in your capabilities to face them. Improve your real personality. Conduct yourself  in such a way that you will keep  calm, tranquil all the time. Without mental hygiene one can not keep healthy. The individual can also benefit from non violent Pranayam and air bath.

In quite some cases there may be psychological factors causing insomnia. Some might have been affected by factors like loss of job , financial crisis , departure (or death) of a loved one etc.

                Some others might have been afflicted by loneliness and might have developed despondency. It may be difficult for such patients to help themselves, as in most cases their mental health may be at a low ebb. Instead of seeking the help of a medico , psychologist or psychiatrist who would very likely exploit the situation , he should seek the guidance of a true friend or a Guru, who would not mock at him , who would not laugh at him , who would not exploit him but who would lovingly help him to restore his mental health by guiding him aright.

Let him , last but not least combined the daily prayer with the methods suggested above. Prayer done sincerely every day , morning &evening. Combined with the adoption of prayerful living (which means adopting nature cure in daily life) is what will help the individual to achieve the desired objectives. He can enjoy good sleep every day and lead a long and healthy life.

      V.S.Pawar MIINT 

A good night's sleep is just as important as regular exercise and a healthy diet,  poor sleep has immediate negative effects on your hormones, physical and brain function. 

Behaviors during the day, especially before bedtime, is having great impact on your sleep pattern. It can promote healthy sleep or make you sleepless. 

Some sleep rules to follow:

• Be more active. Walk or exercise for at least 30 minutes on most days.
• DO NOT take naps during the day or in the evening.

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set an alarm. To encourage you to stop your other tasks and to remind you that bedtime is fast approaching, it helps to set an alert on your phone to go off when it's time to start your bedtime routine. Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Use your bed only for sleep. 
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. 
• Limit exposure to bright light in the evenings.
• Turn off electronic devices like TV, Mobile and PC at least 30 minutes before going to bed.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. 
• Exercise regularly and maintain a healthy diet. 
• And reduce your caffeine intake; avoid consuming caffeine in the late afternoon or evening. 
• Reduce your fluid intake before bedtime.
• Don’t go to bed unless you are sleepy, If you cannot fall asleep within 30 minutes, get up and move to another room. Do quiet activities until you feel sleepy.

Namasthe!

Hello Arav,

Developing a habit of sleep involves programming our mind to sleep at a certain time and get up at a particular time. Unless you have set yourself a goal of what you would do if you sleep on time and get up on time, your mind would not understand. It works just like when we set an alarm clock, the mind clock only works when we also give it a reason to get up. For example, you decide to sleep at 10:00 p.m. and wake up at 5:30 a.m, the reason is so that you are able to do some Yoga, go for sunrise walk or early rays of sun to get your natural Vitamin D, so give your mind the reason, and the benefit of waking up early. This will help the mind to evaluate and register that sleeping early and waking up is important for self-gain. 

Also if you make it a habit of drinking Banana-cinnamon tea 30 minutes before going to sleep you will get sound sleep. 

So try this strategy and see if it works for you.

All the best

Regards 

Fix your mind. Make your mind that after a particular time you won't use mobile and keep your mobile aside. Do 10 mins walk then go to the bed relax the whole body and start abdominal breathing with awareness. You'll get sleep easily and quality sleep.
And make your whole day so useful that the body asks for the rest so automatically you'll start to go to bed early.

Early to bed and early to rise keeps the diseases away. It is very essential to have 7-8 hours of sleep and this could reduce stress and also keep things in a balanced state

Some basic habits that you could cultivate are

• Do not consume any beverages like coffee or tea after 6 or 7 pm
• Practice meditation or some breathing exercises
• Always have a light dinner with a lot of salads and other easily digestible foods. It is best to avoid oily or spicy foods.
• Avoid artificial stimulants that induce sleep like alcohol or social drugs which could disturb your natural sleep pattern.
• Exercises like walking is a good practice to induce sleep
• Listening to the music of your choice also might be the best practice
• Try to avoid negative thoughts or avoid stress.
• You have to keep your work-life balance in a balanced level.

नमस्ते

रात खाना 7 बजे तक ले लें। 8 बजे बाद अपने कमरे की लाइट कम करें। कमरे में प्राकृतिक ख़ुशबू वाले फूलों को लगाएँ। वाद्य यंत्र शास्त्री संगीत (instrumental classical music)सुनें।  

नहाने के पानी में ख़ुशबू वाले फूलों का रस मिलाएँ। नींबू या पुदीना का रस मिला सकते हैं। सोने से पहले नहाएँ। ॐ मंत्र का जप लेट कर करें। आँखों बंद करें मोबाइल, टी॰वी॰ का प्रयोग ना करें।

शारीरिक श्रम और मानसिक श्रम में संतुलन बनाएँ।

प्रतिदिन आप ख़ुद को प्यार दें अपने बारे में 10 अच्छी बातें कोरे काग़ज़ पर लिख कर और प्रकृति को अपने होने का धन्यवाद दें।

लंबा गहरा स्वाँस अंदर भरें और रुकें फिर पूरे तरीक़े से स्वाँस को ख़ाली करें रुकें फिर स्वाँस अंदर भरें ये एक चक्र हुआ। ऐसे 10 चक्र एक टाइम पर करना है। 

खुराक में बदलाव लाएँ।

सब्ज़ी, सलाद, फल, मेवे, आपका मुख्य आहार होगा। आप सुबह खीरे का जूस लें, खीरा 1/2 भाग +धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। 2 घंटे बाद फल नाश्ते में लेना है।

दोपहर में 12 बजे फिर से इसी जूस को लें। इसके एक घंटे बाद खाना खाएँ। शाम को नारियल पानी लें फिर 2 घंटे तक कुछ ना लें। रात के सलाद में हरे पत्तेदार सब्ज़ी को डालें, नारियल की गिरि मिलाएँ।

लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। इसे बिना नमक के खाएँ, बहुत फ़ायदा होगा।

जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा।एक नियम हमेशा याद रखें ठोस(solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल  को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें।ठोस  भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ  ले सकते हैं।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)

Tips to sleep better 

1. Low fat whole food plant based lifestyle high with fruits , juices , veggies and greens 

2. Exercises 

3. 100% darkness in the bedroom 

4. Let there be 3-4 hrs gap between dinner and sleep when we have enough vitality to spend on repAir 

5. Don’t take your problems to bed. Bed time is for relaxing. Problems will be there daily. It will be there tomorrow also. Make a note of what’s bothering you and revisit it tomorrow 

6. Don’t exercise after 6 pm as that keeps the cortisols high and can interfere with the winding up

7. Make yourself happy with fun or smiles before going to bed

8. Ideally we must wake up to a sunrise and not a blaring alarm clock. Don’t wake yourself like a jolt 

9. As your sleep time approaches, dim lights as this starts melatonin release and calms you to sleep. Don’t have bright lights or smartphones 

10.Adopt a holistic lifestyle and get off all medicines as this can interfere with repAir cycles when we sleep.

Be blessed

Smitha Hemadri (educator of natural healing practices)

Namaste Arav 

From my personal experience and observation of the health seekers who stay at our nature Cure Center is that following a healthy lifestyle and food habit sets a rhythm in life which perfectly matches the circadian cycle. One tends to feel sleepy by 9 pm and is ready to wake up before the sun rises without much efforts. Here are the basics that you can try to follow:

1 Learn pranayam and yoga for relaxing your mind, improving your flexibility and activating your lymphatic system.

2 Get good sun exposure either in the early hours of the morning or a couple of hours before sunset. 

3 Get in touch with Mother Earth. Do some gardening with your hands or atleast walk barefoot on sand or mud. Sit in parks or lie on the ground or lawns and relax.

4 Keep an eye on your bowel movement. See to it that your bowels are always functioning normally. Eliminate larger quantities than what you eat.

5 Rest and relax well. Sleep in the earlier part of the night and sleep through the night. Wake up before or with the sun.

6 Be well hydrated. Consume lot of juicy fruits veggies and greens to hydrate yourself well.

7  Be happy always. Don’t let life’s negativities to bog you down. Always be positive.

Follow these principles and as you go on eliminating toxins and discarding all damaged unhealthy tissues you will start seeing a great change in your overall health and sleeping patterns. 

Be happy be healthy always 

Swati Dhariwal 

Nature Cure Practitioner 

Finish all ur works before 8 and go to bed at 9 pm initially u won't get sleep that time put eye pack for ur eyes immediately it relaxes the eye u got sleep 
After gone to bed u should not thing off anything 
U can also do meditation before sleep that will make ur mind calm u will automatically got sleep 

नमस्ते,
आज के परिवेश में भाग दौड़ भरी जिंदगी मे, देर रात तक जागरण, अनियमित खानपान, क्रोध, ईर्ष्या, चिंंता ,तनाव, कार्य का दबाव इत्यादि की वजह से नींद गड़बड़ हो जाती है या रात्रि को नींद ही नहीं आती है।

• रात्रि का भोजन-हल्का व सुपाच्य होना चाहिए सायं 5:00 से 7:00 के बीच अवश्य कर लेना चाहिए, जिससे सोने से पहले ही भोजन का सही से पहचान हो जाए।

• भोजन से 30 मिनट पहले व भोजन के 90 मिनट बाद बैठकर धीरे-धीरे जल ग्रहण करें इससे भोजन के पाचन के लिए आवश्यक जल की आपूर्ति हो जाती है।

• सोने से 2 घंटे पहले मोबाइल, टेलीविजन व कंप्यूटर का प्रयोग न करें इससे सोने में सहायक मिलैटोनिन हार्मोन का स्राव कम हो जाता है या गड़बड़ हो जाता है जिससे नींद नहीं आती।

• सोने से पहले चाय ,काफी ,नशीली वस्तुएं व अधिक भोजन इत्यादि का सेवन ना करें इससे नींद बाधित होती है।

• गरम पैरों का स्नान (अवधि 5 से 15 मिनट)सोने से पहले पैरों को गुनगुने पानी में रखें ,इससे रक्त संचार पैर की तरफ हो जाता है व नींद आसानी से आती है।

• ध्यान- सोने से पहले शांत चित्त होकर अंधेरे कमरे में लेट जाएं किसी भी प्रकार की सोच का आदान-प्रदान मन में ना होने दें नींद अच्छी आएगी(अवधि 15 से 30 मिनट)

डॉ. राजेश कुमार 

योग एवं नेचरोपैथी फिजीशियन