Would you like to sleep deeper? Having a balancing bedtime routine is crucial to being able to fall asleep easily, and stay asleep.
How To Unwind From Your Day
The first step is taking advantage of Kapha time. Kapha time of night is from 6 PM to 10 PM. The Kapha time of night allows you to unwind from your day. In order to reap the benefits, it is important that during the last hour that we consciously try to relax.
Ayurveda recommends that we be in bed by 10 PM. If you stay up past 10 PM, you run the risk of getting overly excited by the fire in the environment. People with high Pitta may need to go to bed by 9 PM or 9:30 PM.
Increase The Release of Melatonin
If we honor the Kapha time of night by unwinding, beginning an hour before we go to bed. This allows our entire nervous system to relax and unwind. Our mind to be more at peace and it sets you up for having Melatonin released. If you stay active and busy and have the lights bright during the last hour before bed, it is very difficult for your brain to release enough melatonin to easily fall asleep.
I recommend that you lower the night lights at 9 PM That you take some type of herbal nervine, such as our Peaceful Heart formula, Calm Within formula, or Jatamansi capsules. I also recommend that you take magnesium at this time. Magnesium is necessary in order for the nervous system to relax, and for your muscles to unwind and release any tension from the day. After you have taken your herbs, turn the lights down. I then recommend that you do some light stretching or perhaps ideally, you would do the root chakra pose on my awaken within yoga DVD.
You need to avoid using any electronics as you are unwinding such as your cell phone, your computer, or watching television. Since your eyes are closed while you are doing the root chakra pose, this is not an issue. As you are finished with the pose be sure to turn the electronics off. Then, do some relaxing activities, such as taking a warm bath or sit and meditate for a few minutes.
Experience The Darkness Of The Room
Once you are in bed, turn the lights off, and experience the darkness of the room. Experiencing the darkness of the room will assist you in continuing to release any sensations of stress.You may also find that, as you are lying down experiencing the darkness, that doing a slow, rhythmic breathing, will assist you in drifting off to sleep.