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 November 15, 2018
Success In Reaching Goals Is Determined By Mindset
What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.
As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.
The Success Mindset
Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.
The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”
The Placebo Effect and What It Shows Us About The Power of Mindset
The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.
How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.
How To Create a Success Mindset
People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.
1. A Success Mindset Comes From a Growth Mindset
How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.
A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”
There’s a lot of power in changing your perspective.
2. Look For The Successes
It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.
3. Eliminate Negativity
You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’
When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.
4. Create a Vision
Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.
If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.
An Inspirational Story…
For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.
What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!