So, it was World Sleep Day on Friday 19th of March. And in honour of the beauty of sleep I thought I’d share my top three favourite Ayurvedic inspired sleep self care practices alongside a delicious bed time hot mylk I regularly sip on in the evenings.
Watch the Sunrise and Sunset
According to my Ayurvedic teacher, Emma Newlyn, watching the sunset and the sunrise are two of the best self care practices we can have. Doing this supports our circadian rhythms which has an impact on hormone production, digestion, sleep and so many other aspects of our life.
As best as you can, rise with the sun. Not always easy when we live in Scotland, I know. Once awake, open the door and step outside. Perhaps for a walk, perhaps just for one minute. If stepping outside is a hassle (hello tenement building living) then at least open the curtains and window, breath in the air and feel the light on your skin. Exposing ourselves to sunlight first thing in the morning is one of the best things can do to support our circadian rhythms, and therefore our sleep. Seeing sunlight stems the production of melatonin (a sleep hormone) and supports the release of Serotonin.
Research has suggested that the light during the morning hours is different from the sunlight throughout the rest of the day. It’s something to do with atmospheric dust. According to Rubin Naiman ‘First morning light offers a safe, natural, full-spectrum optical elixr.’
Nature is truly wonderful and actually has awesome reasons as to why it follows set routines. Dusk is sleep onset promoting. Watch the sunset and as best you can, resist the urge to turn on all your artificial lighting. I’ve gotten into the ritual of lighting a candle or two and turning on the low lights as dusk settles for the evening. I get that it’s different in the Winter here in Scotland. And if we refused to turn on the lights once the sunsets we would be stuck in darkness for hours (which by the way is what our ancestors would have coped with, sadly modern life doesn’t always allow for it). Over the last Winter I introduced a dusk simulating sleep self care practice of turning off all my bright lights (TV included) at least 30-60 minutes before bed. I use a salt lamp in my bedroom and candles, fairy lights and the fire in my living room. I’ll spend this time chatting with Sean, doing yoga, reading, journaling, sipping on my bedtime mylk (recipe below) or having a bath. I now even brush my teeth by candlelight. It has helped immensely. On those evenings where I don’t follow my routine, when Sean and I stay up late watching a movie, I notice a huge difference in my sleep quality.
Bedtime Milk
I personally do not enjoy cows milk and substitute it with oat milk (I use Minor Figures or Oatly Barista). Couple with coconut oil or ghee, and additional spices, I find this bedtime drink is soothing, calming and restorative.
1 cup of milk
1 tsp of coconut oil or ghee if using a dairy free milk
1 tbsp of dried chamomile flowers
A pinch of ground nutmeg
3-4 cardamon pods (split open)
A tsp of raw honey
Add the milk in a pan (if using cow’s milk bring to a boil first) then add the spices. Gently simmer for 5-10 minutes and then remove from the heat. Let it cool slightly before straining into a mug. Stir in the honey and enjoy.
Report on the Beauty of Nature
A nature beauty report is a journaling technique that I do in the evenings. I find it can encourage me to make a conscious effort to see something beautiful in the world, no matter how small or simple it is. It is a form of practicing gratitude that can help us feel more connected with nature and the outside world. I try to report daily on the beauty that I see in the world, in other beings and nature, it helps to give me a sense of perspective. Often when I’m depressed, I struggle to see the beauty: past; present; and future. A regular gratitude practice gives me something to look back on, reminding me it isn’t all darkness, it supports me to be positive about at least one thing in the present, and gives me a glimmer of hope for the future.
Yoga Nidra
Yoga Nidra, also known as “yogic sleep” is a guided meditation where we can often experience a surfing between the states of consciousness and sleep. It is an opportunity to experience deep rest. I enjoy a yoga nidra practice throughout the day, however I find listening to specific bedtime practices to be extremely beneficial in helping me sleep.
You can access my Bedtime Yoga Nidra, a practice to fall asleep to through out Online Yoga Community.
References
Geeta Vara, Ayurveda: Ancient wisdom for modern wellbeing
Healing Night, Rubin Naiman