Early to bed and early to rise makes a man healthy, wealthy and wise. -Benjamin Franklin
And aren’t we all trying to do just that every day of our lives – to be happy and healthy, wealthy and wise? Which is why there are so many self help books these days, a whole industry of doctors, psychologists and spiritualists. But before we feel the need to approach doctors and depression therapists, if we can start making slight changes to our eating and sleeping habits, we can avoid (or at least delay) the whole concept of treating minor illnesses, and instead indulge in preventative care of our bodies and minds.
Ayurveda is an ancient science of health that uses the body’s own wisdom to balance and heal itself. Sleep is one of the supporting pillars of Ayurveda, in addition to diet and lifestyle habits. Sleeping well enhances your energy levels during your waking hours. In this article, I share a few Ayurvedic tips to sleep better and wake up fresher. None of these are rules or regulations, simply suggestions – take what resonates with you, leave out what doesn’t :)
Things to do Before Bed to Sleep Better
1. Eat a light dinner before 7 PM each night. Modern way of life seems to leave little time for a proper lunch these days. So most people eat a big breakfast, skip lunch or skimp on it, and end up having a big dinner before they go to sleep. This means we’re not using the body’s generation of digestive juices during its peak time, which is mid-day. Instead we’re trying to push our bodies to digest big meals when it’s least equipped to do that: when it’s getting ready to go to sleep or when it’s still trying to wake up. It’s not easy to change our life-long habits, but this is an important one to change. A couple of suggestions to help create this habit:Advertising
- Make lunch a priority during your daytime schedule. Eat a bigger lunch, so you’re not starving by the end of the day.
- A bowl of soup is warm and comforting for dinner, but not heavy in your belly.
2. Avoid electronics in your bedroom. That means no TV, no computers, no phones. All of these screens have a way of stimulating the senses at the end of the day, when we should be settling down our minds and bodies. The back-lighting in all those smart screens so close to our faces in the dark makes the sleep-inducing melatonin to slow down. Try to get all your TV, laptop and phone checking done outside of the bedroom before a certain time, before you get to bed. A couple of suggestions to make this a habit:
- Set a reminder for when you need to turn off everything by say, 9:30 PM.
- Shutting down the appliances completely hinders the temptation to “just check one last time.”
3. Massage your limbs. This is a pleasant activity before bedtime, to help induce a sense of relaxation in your body, but also your mind. It’s an effective way to reduce stress at the end of the day, any headaches or tension pains, and also insomnia. It would be great to have a willing partner to help you with a massage, but you can do this yourself too. Pour a small amount of oil into your palm, and rub it into your legs – from above your knees down to each toe, and into your arms – from your shoulders to each finger. Use long, easy strokes as you gently rub in the oil. A couple of helpful tips to make this a nightly routine:
- Use a light, non-staining oil, like sweet almond, or jojoba.
- Add a few drops of essential oils, like lavender or rosemary, that are said to be soothing on the nerves.
4. A cup of tea, or warm milk before bed. You may or may not need this tip, but if you’re still feeling awake and hungry past 10 PM, craving for something to eat while you ease into your new habits, a cup of warm milk might help soothe that craving. Chamomile tea, or other sleep inducing teas are also a good idea for this time of night. A couple of hints and suggestions:Advertising
- Avoid alcohol, caffeine, or nicotine after 7 PM.
- If you must eat something, eat a few dried cherries and / or dates, that are supposed to induce natural sleep.
5. Deep breathing or meditation. To help wind down your body and mind, turn off all the lights at 10 PM. If you live in the city, put in ear plugs to cut out noises. Adjust your room, your nightwear and your blankets so that you feel balanced – not too warm or not too cold. If you’re familiar with meditation, you can create your own ritual that helps you sleep. A couple of meditation techniques that help induce sleep:
- Deep breathing: Lie down comfortably. Place your hands on your belly. Deepen your breathing to a point where you feel your abdomen rise up and down with your breaths. Focus on your breaths. This will help keep your mind off your problems and thoughts. If you catch your mind wandering, simply bring it back to your breath. This practice is very calming, and will slowly induce sleep as your mind relaxes.
- Counting sheep: yes, it works. It doesn’t have to be sheep – you can count your exhale breaths each time you breathe out, and visualize yourself going deeper and deeper into sleep. This is almost hypnotic and very calming.
Things to do in the Morning to Wake up Fresher
6. Wake up at the same time every morning. If you fall into a pattern of getting to bed at a certain time every night, your body will fall into a natural rhythm of tuning itself to nature’s days and nights. This means that your body will wake up at the same time naturally every morning. Ayurveda recommends that we stay in tune with nature’s cycles as much as possible. How you start your morning sets the tone for the rest of your day. A couple of considerations to take into account:
- If you do need an alarm clock to wake you up, choose one that has a gentle, non-invasive sound that doesn’t jar you awake.
- When you open your eyes, don’t jump out of bed. Take the time to remember any dreams, notice how your body feels, and stretch your limbs gently before you get out of bed.
7. Greet the sun every morning. In our modern way of life, we take no time to take in some sun each morning. We go from the house to the garage, in our cars, and work in encased artificially lit buildings all day long. According to Ayurveda, sunlight has a supremely empowering effect on all of creation. There is an energy in the atmosphere at sunrise that comes to us free and cheap, if only we remember to make use of it. So make it a routine to get some early morning sunshine every day to get your body back in balance. A couple of ideas to get some sun on work mornings:Advertising
- Make it a ritual to see the sunrise. This can be a time to consider your blessings, plan your day ahead, and build in a pause into your day, rather than hit it running.
- A short walk at sunrise. Do you walk your dogs? Walk to work? Or simply like to get some invigorating fresh air in the mornings? If so, time it with the sunrise. You’ll notice what a difference it will make.
8. Hydrate your body. After a night of sleeping indoors, under blankets, the trapped heat and sweat dries out your mouth and your body. Ayurveda says how you start your morning helps set the mood with how the rest of your day goes. So start off by re-hydrating and re-energizing yourself for the oncoming day. A couple of ideas to re-hydrate:
- Splash your face with cool water when you roll out of bed. Wash your eyes while they’re slightly open – be very gentle. Also rinse out your mouth. Repeat a few times.
- Sip a glass of warm water. Add some lime or lemon to reinvigorate and stimulate your digestion and to wake you up.
9. How about some yoga? Now I may be pushing it – who has time for yoga in the mornings, right? However, Ayurveda prescribes that early morning is the best time for yoga, to activate and energize your body and mind. If you don’t have time for an hour or 30 minutes, consider doing a few stretches, or a couple of rounds of sun salutations. Similar to the previous tip, this builds a pause into your day, make you meet the day deliberately, rather than trying to play catch up. A couple of suggestions to build this into your morning routine:
- Believe it or not, it all starts with going to bed early enough to wake up early. Once you get your ideal amount of sleep each night, your body is ready to go in the mornings.
- If you’re not into yoga, use your favorite exercise routine during this time. Tai Chi, walking, running, or climbing stairs are all great alternatives.
10. Eat a light breakfast. This goes along with what I said above about having a big lunch. Before noon, your body is simply not ready or active enough to handle a big breakfast. It will make you feel dull and sluggish, rather than wake you up. Instead, have a small breakfast before 9 AM that will activate your digestive juices but not overload the system. A couple of suggestions for a light breakfast:Advertising
- A piece of fruit, a cup of yogurt, or a small bowl of granola is plenty for your morning meal
- Don’t snack between breakfast and lunch.
So what do you think about the 10 tips to have a more energizing morning and waking up fresher? If any of the tips resonated with you, I’d love to hear your thoughts in the Comments section below.
Featured photo credit: Saiisha via NestInTheForest.com
Last Updated on January 21, 2020
What Is Creativity? We All Have It, and Need It
Do you think of yourself as a creative person? Do you play the drums or do watercolor paintings? Perhaps compose songs or direct plays? Can you even relate to any of these so called ‘creative’ experiences? Growing up, did you ever have that ‘artistic’ sibling or friend who excelled in drawing, playing instruments or literature? And you maybe wondered why you can’t even compose a birthday card greeting–or that drawing stick figures is the furthest you’ll ever get to drawing a family portrait. Many people have this common assumption that creativity is an inborn talent; only a special group of people are inherently creative, and everyone else just unfortunately does not have that special ability. You either have that creative flair or instinct, or you don’t. But, this is far from the truth! So what is creativity?
Table of Contents
Can I Be Creative?
The fact is, that everyone has an innate creative ability. Despite what most people may think, creativity is a skill that everyone can learn and hone on. It’s a skill with huge leverage that allows you to generate enormous amounts of value from relatively little input. How is that so? You’ll have to start by expanding your definition of creativity. Ironically, you have to be creative and ‘think out of the box’ with the definition! Creativity at its heart, is being able to see things in a way that others cannot. It’s a skill that helps you find new perspectives to create new possibilities and solutions to different problems. So, if you encounter different challenges and problems that need solving on a regular basis, then creativity is an invaluable skill to have.Let’s say, for example, that you work in sales. Having creativity will help you to look for new ways to approach and reach out to potential customers. Or perhaps you’re a teacher. In this role you have to constantly look for new ways to deliver your message and educate your students.
How Creativity Works
Let me break another misconception about creativity, which is that it’s only used to create completely “new” or “original” things. Again, this is far from the truth. Because nothing is ever completely new or original. Everything, including works of art, doesn’t come from nothing. Everything derives from some sort of inspiration. That means that creativity works by connecting things together in order to derive new meaning or value.From this perspective, you can see a lot of creativity in action. In technology, Apple combines traditional computers with design and aesthetics to create new ways to use digital products. In music, a musician may be inspired by various styles of music, instruments and rhythms to create an entirely new type of song. All of these examples are about connecting different ideas, finding common ground amongst the differences, and creating a completely new idea out of them.
What Really Is Creativity?
Creativity Needs an Intention
Another misconception about the creative process is that you can just be in a general “creative” state. Real creativity isn’t about coming up with “eureka!” moments for random ideas. Instead, to be truly creative, you need to have a direction. You have to ask yourself this question: “What problem am I trying to solve?” Only by knowing the answer to this question can you start flexing your creativity muscles. Often times, the idea of creativity is associated with the ‘Right’ brain, with intuition and imagination. Hence a lot of focus is placed on the ‘Right’ brain when it comes to creativity. But, to get the most out of creativity, you need to utilize both sides of your brain–Right and Left–which means using the analytical and logical part of your brain, too. This may sound surprising to you, but creativity has a lot to do with problem solving. And, problem solving inherently involves logic and analysis. So instead of throwing out the ‘Left’ brain, full creativity needs them to work in unison. For example, when you’re looking for new ideas, your ‘Left’ brain will guide you to a place of focus, which is based on your objective behind the ideas you’re searching for. The ‘Right’ brain then guides you to gather and explore based on your current focus. And when you decide to try out these new ideas, your ‘Right’ brain will give you novel solutions outside of the ones you already know. Your ‘Left’ brain then helps you evaluate and tune the solutions to work better in practice. So, logic and creativity actually work hand in hand, and not one at the expense of the other.
Creativity Is a Skill
At the end of the day, creativity is a skill. It’s not some innate or natural born talent that some have over others. What this means is that creativity and innovation can be practiced and improved upon systematically.A skill can be learned and practiced by applying your strongest learning styles. Want to know what your learning style is? Try this test. A skill can be measured and improved through a Feedback Loop, and can be continuously upgraded over time by regular practice. Through regular practice, your creativity goes through different stages of proficiency. This means that you can become more and more creative! If you never thought that creativity was relevant to you, or that you don’t have a knack for being creative… think again! You can use creativity in any aspect of your life. In fact you should use it, as it will allow you to to break through your usual loop, get you out of your comfort zone, and inspire you to grow and try new things. Creativity will definitely give you an edge when you’re trying to solve a problem or come up with new solutions.
Start Connecting the Dots
Excited to start honing your creativity? Here at Lifehack, we’ve got a wealth of knowledge to help you get started. We understand that creativity is a matter of connecting things together in order to derive new meaning or value. So, if you want to learn how to start connecting the dots, check out these tips:
- How to Train Your Brain to Be Creative
- How to Be Creative When You’ve Hit a Creative Block
- 30 Tips to Rejuvenate Your Creativity
Featured photo credit: rawpixel via unsplash.com