All about slumber

All about slumber
Tuesday June 19 2007 15:38 IST (The New Indian Express)Peaceful sleep has become a much evasive commodity that people would go into any extent to get a little bit of it every 24 hours. Sleep deprivation or poor quality of sleep impacts both short-term and long-term health, with depression, obesity, loss of mental clarity and fatigue as some of the frigtening consequences.Ayurveda does not dictate eight hours of sleep every night for everyone. But quality and quantity of sleep required by an individual to completely recharge in mind and body are considered crucial for health, bliss and longevity.Some secretsHere are some suggestions for falling asleep easily and naturally, and for obtaining a more rejuvenating quality of sleep.Rise with the sun or shortly before, and get into bed early - no later than 9.45 pm Getting up before 6 am is ideal, and between 6 pm and 10 pm sleep will come most easily. Follow this routine at the weekend as well.Arise and go to bed at about the same time each day. This helps your body and mind relax as the appointed bedtime approaches, and over time it conditions your physiology to fall asleep at that time.Doing exercises in the morning will help one fall asleep easier at night. Working out late in the day is not recommended as this will raise energy levels and set you up for activity rather than sleep. Exercise moderately, according to the needs of your constitution, every day.Do not eat a heavy dinner, and avoid spicy foods at night.Do not drink too much water or other beverages after 6.30 pm. Drink a cup of warm milk at bedtime.Do not drink alcohol or caffeinated beverages; they impact the quality and quantity of sleep you get. Avoid nicotine as well.Calming activities such as listening to soft relaxing music and practicing deep breathing can help your mind and body wind down gradually.Avoid napping during the day. Practice regularly a meditation technique. This will help strengthen your ability to deal with day-to-day stresses and worries.— Ayurveda and Health TourismE mail: www.ayurvedamagazine@gmail.com