How to take deep sleep in night?

Dear health seeker, 

Modern medical and psychological studies indicate that sleep is a period of comparative quiescence in which extra reserve of energy is accumulated, making possible a renewed burst of activity afterwards. 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 "Oversleep". 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 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 it 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 today inhabits the civilized part of the world suffers from sleeplessness to a lesser or greater extent.  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 age 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 behaviour, 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 overeating( 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 the 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 anyone 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 tranquillizers for a 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 results 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 principles.
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 opposed to each other. Have spinal baths regularly everyday 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 km. 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 V-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. 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 Member Indian institute of natural therapeutics 1980

Hello,

Reasons for a bad quality sleep:

• Stress 
• Hormonal imbalance 
• Using electronic devices excessively 
• Irregular bowel clearance. 
• Any health disorders .

What to do to have a good quality sleep?

• Stop using electronic devices 1hour before going to bed.
• Read books before sleeping.
• Be stress free.
• Keep a check on your bowel movement. Proper cleaning of gut is very important for a good quality sleep. So,be sure about this that you don't have constipation and your gut is cleared daily properly. 
• Yoga and exercise is very important for fitness. Daily performing asanas are suryanamaskar, tada asana,paschimottan asana, trikona asana.
• Do bhramri pranayam regularly. This helps in giving soothing effect to mind  and hence helps in having a good sleep.
• Walk barefoot on grass early in the morning and take early morning sunrays.
• Avoid tea and coffee.
• Diet is also an important factor for having a good sleep.Never skip meals and have natural plant based food in your meals.
• Drink enough water to be hydrated and to eliminate the toxins out of your body.
• Meditation is also very important as it relieves you from all the stress and give you a good sleep.

Thank you.

Hi. Pls explore if you would like to join our online guided sleep and stress program. It begins tomorrow, 28th Feb.

Regds
Team Wellcure

Sleep has a direct impact on your daily life. The quality of sleep when your eyes are closed matters a lot. To measure the sleep you may ask a few questions yourself.

1. How long does it take for me to fall asleep? ( One of the indicator to find the quality of sleep )

2. How many times do I wake up in between the sleep? Look for the total number of minutes you are awake after the initial bout of sleep.

3. What percentage of time that you are actually asleep? You may spend about 8 to 10 hours but you may not have slept well still. It all matters if you have 85 per cent of your time spent with eyes closed or deep sleep then you might say that you have had a good sleep.

Some natural ways if at all you have a sleep disturbance is Yoga Nidra in yoga which is also called a Conscious Sleep state which has become the best tool for tackling Insomnia. This technique could be practised under a trained Yoga teacher who could help you master over it and thereafter you could practice it yourself.

Some additional steps to naturally enhance your sleep quality is to follow the following methods

• Cut back on tea, caffeine, sugared drinks, junk foods, etc.
• Create a good sleep environment that is void of noise and pleasant smell. You may use scented candles or scented sticks to make the environment congenial for good sleep. 
• Power down your devices or wear protective glasses. Avoid using mobiles or any other communication devices that could hamper your sleep quality.
• Exercise for at least 30 minutes a day, 5 times a week.
• Create a sleep schedule and stick to it every day. Make it a point that you sleep at least 7-8 hours daily.
• Draw a hot bath before be

हेलो,

1. गहरी नींद के लिए एक खाने से दूसरे खाने के बीच में विराम दें। रोज़ाना 15 घंटे का उपवास करें जैसे रात का भोजन 7 बजे तक कर लिया और सुबह का नाश्ता 9 बजे लें। वाद्य यंत्र शास्त्री संगीत (instrumental classical music)सुनें। रात को 10 बजे से 4 बजे सोने का प्राकृतिक समय का पालन करें। सोने से 2 घंटे पहले डिजिटल उपवास करें। मोबाइल, टीवी का प्रयोग ना करें। रात का भोजन भी 7बजे तक कर लें।

2. भ्रामरी प्राणायाम,ताड़ासन, नटराजासन

वृक्षासन,हस्तपादासन, सर्वांगासन, हलासन, पवन-मुक्तासन, अनुलोम-विलोम प्राणायाम करें।दौड़ लगाएँ

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। ये दिन में चार बार करें।

अपने कमरे में ख़ुशबू दार फूलों को रखें।

3. सूर्य उदय के एक घंटे बाद या सूर्य अस्त के एक घंटे पहले का धूप शरीर को ज़रूर लगाएँ। सर और आँख को किसी सूती कपड़े से ढक कर। जब भी लेंटे अपना दायाँ भाग ऊपर करके लेटें ताकि आपकी सूर्य नाड़ी सक्रिय रहे।

4. रात सोने से पहले स्नान करें। नहाने के पानी में ख़ुशबू वाले फूलों का रस मिलाएँ। नींबू या पुदीना का रस मिला सकते हैं।खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें या खाना के 2 घंटे बाद भी ऐसा कर सकते हैं।

मेरुदंड (स्पाइन) सीधा करके बैठें। हमेशा इस बात ध्यान रखें और हफ़्ते में 3 दिन मेरुदंड का स्नान करें। मेरुदंड स्नान के लिए अगर टब ना हो तो एक मोटा तौलिया गीला कर लें बिना निचोरे उसको बिछा लें और अपने मेरुदंड को उस स्थान पर रखें। 

सर पर सूती कपड़ा बाँध कर उसके ऊपर खीरा और मेहंदी या करी पत्ते का पेस्ट लगाएँ,नाभि पर खीरा का पेस्ट लगाएँ।पैरों को 20 मिनट के लिए सादे पानी से भरे किसी बाल्टी या टब में डूबो कर रखें।

 नारियल तेल से

घड़ी की सीधी दिशा (clockwise) में और घड़ी की उलटी दिशा (anti clockwise)में मालिश करें। नरम हाथों से बिल्कुल भी प्रेशर नहीं दें।

5.पृथ्वी - सुबह खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। यह juice आप कई प्रकार के ले सकते हैं। पेठे (ashguard ) का जूस लें और कुछ नहीं लेना है। नारियल पानी भी ले सकते हैं। पालक  पत्ते धो कर पीस कर 100ml पानी डाल पीएँ। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ। कच्चे सब्ज़ी का जूस आपका मुख्य भोजन है। 2 घंटे बाद फल नाश्ते में लेना है। 

फल को चबा कर खाएँ। इसका juice ना लें। फल + सूखे फल नाश्ते में लें।

दोपहर के खाने में सलाद + नट्स और अंकुरित अनाज के साथ  सलाद में हरे पत्तेदार सब्ज़ी को डालें और नारियल पीस कर मिलाएँ। कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ashgurd) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें।कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। 

लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। लें। बिना नींबू और नमक के लें। स्वाद के लिए नारियल और herbs मिलाएँ।

रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लेएक बार पका हुआ खाना रात को 7 बजे से पहले लें।

6.सेंधा नमक केवल एक बार पके हुए खाने में लें। जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ लें।

7.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।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

धन्यवाद।

रूबी, 

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