It's becoming difficult to sleep peacefully. Wt to do?

Hello Rathlavath,

Sleeping is something which is directly corresponding to a peaceful mind, what does sleeping brings to us? In sleep, if we define in normal words, sleep is something when we put our body and muscles to complete rest. Thee reactions we have towards the external world becomes less, and our sound senses become more activated in this process. 

How we have definitely disturbed the experiences of sleeping? By involving gadgets in our life. Our body circadian rhythm is managed by the biological clock which our body develops, in sleep whenever we have excess towards the ring of any gadget we get the notification. In results, our wave of sound sleep starts getting disturbed. 

Sleep has a 90 minutes cycle which is differentiated by stages, which are three. This 90 minutes cycle should be repeated at least 5 times in order to have a relaxing to sleep. Which means healthy sleep is 7-8 hours per day. 

Now what all things you need to start with to get peaceful sound sleep:

Eat: 

Eating the kind of food items which are rich in minerals, this is something which we should be looking for. Seeds like chia, pumpkin, flax are a rich source of minerals. Minerals help in developing nerve neuropathy in order to take good rest. 

Start including almonds and walnuts in your diet, this helps in treating the brain with the right amount omega-3 which in turn gives us good sleep. 

Exercise:

During exercise, body releases few hormones which actually relaxes our body. A 10-minute simple warm-up exercise before sleep should be helpful.

• Sit on your bed, spread both your hands. Elevate them up near your ears, the again spread them equivalent to your shoulder. Repeat it 10 times. 
• Take a deep breath all at once, from your abdomen. Count till 5, release it. 
• Sitting on your bed, twist your trunk towards the right, bring in the centre, twist it to left. 

This small exercise before sleep should be helpful. 

Meditate:

A mindful meditation of listening to calming music before sleep is important, it will relax your nerves and destress you. 

Sleep:

Preparing your room before sleep.

• Sleep in a room completely gadget-free, avoid television sets in your bedroom. 
• Use alarm clocks, if you are bound to use your phone for alarms, leave them on flight mode. 
• Do not see your phone first thing in the morning.
• Use of essential oils like orange or lavender will help in giving good sleep, a bowl of water with two-three drops of essential oil inhale it before sleeping.

This will definitely help you.

Thank you

Hello,

The quality of sleep is greatly affected by stress, hormones, and daily routine. 
The time at which you sleep also affects the quality of sleep and a night of quality sleep is very important for the overall well being of the body. 

Diet

The foods that are difficult to digest affect the gut movement and this also leads to bad quality sleep. So, have foods that are acceptable and digestible for the body.

• Have only plant-based raw food. 
• Eat fresh green leafy vegetables. 
• Eat fruits like banana, pomegranate, apples. 
• Include salads, beans, nuts, sprouts to your meals.
• Use coconut oil for cooking or cook oil-free.
• Have coconut water. 
• Drink sufficient water during the day to be hydrated.

Physical activity 

Along with the diet, physical activity is also important for getting good quality sleep every day. 

If you are sitting through the whole day then lack of physical activity may also affect the quality of sleep. 

• Perform yoga asanas like suryanamaskar,tara asana,trikona asana,hala asana.
• Do pranayam like kapalbhati ,anulom-vilom. 
• Also, you can indulge yourself in some outdoor sports like football, volleyball, basketball. 
• Start your day with a short walk or jogging of 30 mins.

Meditation 

Having stress regarding any matter /any day to day matters/office matters also results in bad quality sleep. 

Meditation is the best way to relieve stress and make your mind free and peaceful. 

A peaceful mind leads to good sound sleep and also with that it affects the overall health positively. 

So, meditate regularly for 20min.

Habits 

Some habits like not sleeping on proper time and not waking up on proper time, using excessive electrical devices, having dinner too late, also affect the quality of sleep. So,

• Have your dinner 2-3hours before going to bed. 
• Stop using any electronic devices like tv, phone, tablets, 1hour before going to bed.
• Take a walk of 15 min. after dinner.
• Sleep early at night at around 10 pm. 
• Wake up early morning at around 6 a.m. 
• Read books before sleeping. 

To avoid

• Avoid dairy foods like milk, butter, and animal products. 
• Avoid waking till late at night and also waking up late in the morning. 
• Avoid oily and spicy foods. 
• Avoid tea and coffee. 
• Avoid stress.

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

Since I dont know the lifestyle-related reasons you may have, I will generically address your concern.

Just yesterday I was speaking to someone who told me that they were so lethargic and did not want to get up in the morning and they always felt they lacked sleep even if they slept for 8 hrs. The major reason was they drained their majority body energy on digesting the foods the body did not recognize. If I tell you to eat fruits, veggies, greens, herbs, and then compare that to what you eat and drink all day. If you have not included any of these in your daily life, your body is spending a lot of time on even deciphering / processing. The food comes to the stomach when the clock strikes a time, but it does not mean that the GUT is free to take in more. This accumulates as toxins and it impacts wellbeing including sleep. Haven't you noticed that as people age they lose sleep too? The more we spend life living the wrong lifestyles, we tend to see more impact on our sleep cycles.

Do the following:-

1. Low-fat whole food plant-based lifestyle high with fruits, juices, veggies, and greens till dinner and cooked oil-free, gluten-free millets for dinner. Quit dairy, meat, eggs, fish, sugar, oil, junk foods and focus on fresh live foods. Not dead animal foods. Limit the cooked to one meal a day for dinner. These take us closer to diseases and faster aging.

2. Exercise for 1 hr daily.

3. 100% darkness in the bedroom.

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

5. Don’t take your problems to bed. Bedtime is for relaxing. Problems will be there daily. It will be there tomorrow also. Make a note of what bothers 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 start melatonin release and calm 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.

Point 1 is the key to these. If you follow that diligently you will sleep better. Your physical body will co-operate with the mental body too.

Be blessed

Smitha Hemadri (Holistic lifestyle coach)

Difficulty to sleep is often referred to as Insomnia. Insomnia is the medical term referred to as a sleeping disorder, that is characterized by difficulty falling or staying asleep. Some of the main causes of insomnia are due to poor sleep hygiene, wrong sleep habits, stress disorders, chronic illness, sedentary lifestyles and excessive use of medications.

Healthy sleep is explained as getting quality and peaceful long undisturbed sleep for 7-8 hours.

In order to maintain a healthy sleep, a systematic lifestyle habit is very important which includes healthy eating habits, regular physical activity and maintaining healthy sleep hygiene. Make sure that the unwanted medications you are taking are not responsible for your sleeplessness or insomnia.

If you can follow some simple lifestyle in natural ways could get you rid of this problem in the long run, namely

• Consume more plant-based diet such as fresh fruits and vegetables, seeds and nuts. Consume the enormous amount of water to keep yourself hydrated throughout the day

• Avoid overeating as it can cause discomfort and disturb your sleep. Minimize food that can cause heaviness or bloat or any abdominal discomfort such as oily fried food or junk foods, spicy foods and artificially processes foods, etc.

• Avoid tea, coffee, alcohol, social drugs and smoking as they can disturb the normal sleeping pattern.

• Avoid eating anything before sleep or midnight snacking.

• Sleep hygiene is very important in order to get a quality and healthy sleep. Taking a hot shower before sleep might be useful

• Avoid using laptops, and mobile phones before sleeping. Use physical books for reading instead of digital devices might be useful to induce sleep.

• Ensure that your bedroom is clean and ventilated and aromatic. Keep the windows partially opened so that toxic air can escape and fresh air can come in as you sleep.

• Regular exercises such as walking and jogging early in the morning can help improve your sleep quality. These can help reduce stress, improve the body's metabolic activity and help you maintain better physical and mental health.

Specific Remedies To Enhance Sleep:

• A nice head massage and a water shower before could be useful
• Hot arm and foot massage could be helpful too
• Get yourself mastered over the Yogic technique of Yoga Nidra which could help you come out of this problem eventually.

हेलो,

कारण - रात को ठीक प्रकार से नींद ना हो पाने का कई कारण हो सकते हैं।

शारीरिक परेशानी,  मानसिक परेशानी। शरीर में अम्ल की अधिकता होने पर शरीर और मन पर इसका बुरा प्रभाव पड़ता है मन विचलित रहता है। और यह हमारे खराब नींद का मुख्य कारक है।

समाधान- 1. मानसिक और शारीरिक क्रिया का संतुलन बहुत ही जरूरी है प्रतिदिन दौड़ लगाएं, कुछ योगासन करें। जैसे कि 5 बार सूर्य नमस्कार पवन मुक्त आसन भाग-1 और मूलबंध आसन करें। प्राणायाम करें। जैसे कि अनुलोम-विलोम भ्रामरी प्राणायाम आंतरिक और बाह्य कुंभक यानी लंबा गहरा सांस अंदर ले उसको थोड़ी देर के लिए रोके अब पूर्ण सास को खाली करें उसके बाद फिर थोड़ी देर के लिए रुके तब गहरा सांस अंदर ले यह एक चक्र हुआ ऐसा 10 चक्र अपनी रीढ़ की हड्डी को सीधा रखते हुए कभी भी किया जा सकता है दिन भर में तीन से चार बार करने से इसका शरीर और मन पर बहुत ही अच्छा असर पड़ता है।ऑक्सीजन का संचार अच्छे तरीके से होता है जो कि मानसिक और शारीरिक स्वास्थ्य के लिए बहुत ही महत्वपूर्ण है।

2. सोने से पहले अपने पैरों को किसी बाल्टी या टब में पानी भरकर थोड़ी देर के लिए डुबोकर रखें पानी को गुनगुना रखें अंत में पैर को सादे नॉर्मल पानी से धोकर पहुंचकर बिस्तर पर जाएं।

3. सोने से पहले सोने का माहौल बनाना जरूरी है रात का खाना जितना जल्दी हो सके यानी सूर्यास्त के 1 घंटे तक में खा ले।

या फिर यदि यह संभव ना हो तो रात का खाना कुछ हल्का कच्चा यानी फल या सलाद के रूप में या फिर केवल सूप के रूप में लें।

4. बेड पर जाने से पहले ओम मंत्र का उच्चारण या फिर कोई लघु ध्यान योग करें। अच्छी नींद में योग निद्रा भी बहुत ही सहायक है यह आपको यूट्यूब पर मिल जाएगा।

5. कोई भी प्राकृतिक सुगंध वाले फूलों को अपने सोने वाले कमरे में लगाएं जिसकी खुशबू बहुत ही हल्की होनी चाहिए या फिर अरोमा ऑयल का यूज कर सकते हैं।

6. सोने से 1 घंटे पहले टोना अवश्य लें।

टोना एनिमा का लघु रूप होता है जिसमें की आंतों को टोन अप किया जाता है।यह इसलिए आवश्यक है क्योंकि ऐसा करने से जो शरीर में अम्ल की अधिकता है वह ठीक हो जाएगी तो मन भी शांत होगा। किसी प्राकृतिक चिकित्सक के देख रेख में टोना लें। जिससे आँत की प्रदाह को शांत किया जा सके। एनिमा किट मँगा लें। यह किट ऑनलाइन मिल जाएगा। इससे 200ml पानी गुदाद्वार से अंदर डालें और प्रेशर आने पर मल त्याग करें। ऐसा दिन में दो बार करना है अगले 21 दिनों के लिए। ये करना है ताकि शरीर में मोजुद विषाणु निष्कासित हो जाये। इसके बाद हफ़्ते में केवल एक बार लेना है उपवास के अगले दिन। टोना का फ़ायदा तभी होगा जब आहार शुद्धि करेंगे।

7. 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।

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।

8. 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।