A Good Night's Sleep by Rama Kant Mishra

[Guest guest]

[if anyone needs any further convincing, google " sleep cancer " , " sleep

heart disease " , and " sleep health " -- RB]

American Holistic Health association (AHHA)

FEATURED ARTICLE OF THIS WEEK

" A Good Night's Sleep "

by Rama Kant Mishra

http://ahha.org/articles.asp?Id=59

Millions of Americans of all ages are affected by sleep problems, many

with severe, chronic sleep deprivation. A round-the-clock

activity-driven society has meant that many individuals habitually defer

sleep to get other things done. " I'll catch up later, " is, however,

easier said than done.

Recent research indicates that pervasive sleep deprivation can lead to

more serious health problems than just a dull clouded feeling the next

morning -- including obesity, high blood pressure and diminished

resistance to infections.

While there is substantial awareness about the need for proper nutrition

and exercise, many people tend to shrug off lack of sleep as not being

of much consequence, and, as a result, go through life with both mind

and body always performing at less than optimal levels.

The Ayurvedic Perspective

According to ayurveda, sleep is one of the supporting pillars of life.

Along with diet and lifestyle, sleep is critical to good health and

well-being. Quality sleep acts as a rejuvenator of mind and body,

enabling us to function at peak levels during our waking hours. Even

powerful medicine is of little use if the fundamental pillars of life

are not strong and solid.

Sleep is important because it enhances Ojas -- considered in ayurveda to

be the master coordinator between mind, body and the inner self. Ojas is

the finest product of digestion, the main life-supporting force within

the body. It acts like a shock absorber, helping to insulate the mind

from day-to-day stress and enhancing the body's innate immune systems.

Maharishi Ayurveda considers the state of perfect sleep, in terms of

quality, to have been achieved when a tired mind is totally disconnected

from the senses. When only partial disconnect occurs, the quality of

sleep is adversely impacted. If during the day our diet, daily routine

and behavioral patterns create a Vata, Pitta or Kapha imbalance, a

corresponding sleep imbalance develops.

Vata, Pitta and Kapha are the three ayurvedic operators that govern all

the different activities of the mind and body. Accordingly, Maharishi

Ayurveda defines three kinds of sleep imbalances -- sleep onset

imbalance or problem falling asleep, sleep maintenance imbalance or

problem sleeping without interruption through the night and " the

morning-after heavy feeling " or waking up unrefreshed and tired with an

aching body and lethargic mind.

Diet and Lifestyle Recommendations

For a Vata sleep imbalance, indicated by difficulty in falling asleep, I

recommend a Vata pacifying diet. Favor foods that are warm, heavy and

oily, and minimize foods that are cold, dry and light. Emphasize the

sweet, salty and sour tastes, and cut down on spicy, bitter and

astringent foods. Include poppy seeds in your diet; they are a natural

sleep aid. Drinking a cup of herbal tea before bed can also be soothing.

Apply a little massage oil to your hands and feet before you go to bed.

In bed, practice deep, easy breathing to help you unwind.

Follow a Pitta pacifying diet if you tend to wake up during the night,

which generally indicates a Pitta sleep imbalance. Incorporate foods

that are cool and liquid, and reduce hot, spicy foods. Sweet, bitter,

astringent foods are good; reduce foods that are spicy, salty or sour.

Try Date Milk Shake (pitted chopped dates, milk and sugar blended

together), a delicious cooling drink, and include poppy seeds in your

diet. Apply a cooling oil such as coconut or olive to hands and feet

before bed. Practice deep, easy breathing in bed.

If you wake up feeling dull and lethargic, a Kapha sleep imbalance,

favor foods that are light, dry and warm, and minimize or avoid foods

that are heavy, oily and cold.

Focus on spicy, bitter and astringent tastes, and reduce sweet, salty

and sour tasting foods. Massaging hands and feet, especially the

nail-beds, with a massage oil will help.

A blend of aroma oils, properly chosen, can help create a relaxing,

calming environment in your bedroom and help balance your mind and body

even after you fall asleep.

Ten Easy Ways to get your Zzzz's

Here are ten ayurvedic tips for blissful sleep:

Eat three meals during the day - breakfast, lunch around noon and an

early dinner.

Do regular balanced exercise -- modern research also confirms that

moderate exercise can help improve sleep.

Try to go to bed by 10 p.m., during the drowsy Kapha time of night, so

that your mind can settle down faster.

Eliminate or restrict severely the intake of stimulants such as caffeine

or alcohol.

Wear comfortable clothing to bed -- cotton is highly recommended.

Avoid hot, spicy foods at dinner.

Do not bring work-related material into the bedroom.

Keep your bedroom dark or very dimly lit.

A gentle massage of hands, feet and neck before bed can aid relaxation.

In bed, take long, deep, easy breaths, letting your mind and body relax.

A good night's sleep can not only help you stay alert, bright and

focused the next day; it can also keep you healthy in the long run.

Note - Information given in this article is solely for the purpose of

providing education about Ayurveda and is not intended to diagnose,

treat, cure or mitigate any disease. If you have a medical condition,

please consult a physician.

 

Rama Kant Mishra is head of research and development for Maharishi

Ayurveda Products International, an Ayurvedic products distributor. He

comes from a long line of Raj Vaidyas, physicians to the erstwhile

royalty of ancient India. His perspective on health and wellness issues

can be read each month in Total Health News, a monthly newsletter

published at www.mapi.com. Rama Kant Mishra is a widely known and

respected Ayurvedic spokesperson in India, conducting countless

interviews on the topic for print and electronic media. He has also been

interviewed on Ayurveda in numerous publications in Japan, Italy and the

U.S. Rama Kant Mishra can be contacted at (719) 260-5500 or

info@....

The American Holistic Health Association has compiled a collection of

self-help articles to support your efforts to enhance your own health

and well-being.

This article is part of the

article category

HOLISTIC PERSPECTIVE FOR DEALING WITH AN ILLNESS

and the sub-category

NUTRITIONAL SUPPORT