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 July 10, 2019
30 Best Procrastination Quotes to Get You Back to Work
What do your 3pm fridge raid and perfectly alphabetised bookshelf have in common?
You most likely did both of them when you should have been doing work.
Procrastination is one of the most human behaviours. We’re all guilty of putting off what we know is important from time to time, and it seems the more pressing the task at hand, the better we are at avoiding it.
Sure, it means that every time we have an important deadline we end up with a spotlessly clean house and a completely empty inbox, but the real work gets left until the very last minute and is finished in a frenzy of stress and caffeine.
But we can gain control over procrastination by noticing it as soon as possible and stopping it in its tracks. On the contrary, you know you have a bad habit when you’re aware you’re putting something off, and you continue avoiding it anyway.
To start you off with combating procrastination, here are a few quotes to get you in a motivated frame of mind, because if procrastination has any enemies, it’s motivation to work harder.
A Few Home Truths
“Never put off till tomorrow what may be done day after tomorrow just as well.”
― Mark Twain
“It is easier to resist at the beginning than at the end.”
― Leonardo da Vinci
“Someday is not a day of the week.”
― Janet Dailey
“Success is not obtained overnight. It comes in instalments; you get a little bit today, a little bit tomorrow until the whole package is given out. The day you procrastinate, you lose that day’s success.”
― Israelmore Ayivor
“The man who waits to know everything is the man who never does anything.”
― Craig D. Lounsbrough
“Procrastination is like going to a fancy restaurant and filling up on bread and not leaving enough room for dinner.”
― Richie Norton, The Power of Starting Something Stupid: How to Crush Fear, Make Dreams Happen, and Live without Regret
“Procrastination is the lazy cousin of fear. When we feel anxiety around an activity, we postpone it.”
― Noelle Hancock, My Year with Eleanor
“Doing things at the last minute reminds us of the importance of doing things at the first minute.”
― Matshona Dhliwayo
“You cannot escape the responsibility of tomorrow by evading it today.”
― Abraham Lincoln
“A day can really slip by when you’re deliberately avoiding what you’re supposed to do.”
― Bill Watterson, There’s Treasure Everywhere
“By what right do I, who have wasted this day, make claims on tomorrow?”
― Alain-Fournier, Le Grand Meaulnes
“If you want to get ahead in life, I’ve found that perhaps the most useless word in the world is “tomorrow.”
― José N. Harris
Some Practical Advice
“If you get stuck, get away from your desk. Take a walk, take a bath, go to sleep, make a pie, draw, listen to music, meditate, exercise; whatever you do, don’t just stick there scowling at the problem. But don’t make telephone calls or go to a party; if you do, other people’s words will pour in where your lost words should be. Open a gap for them, create a space. Be patient.”
― Hilary Mantel
“Thinking too much leads to paralysis by analysis. It’s important to think things through, but many use thinking as a means of avoiding action.”
― Robert Herjavec, The Will To Win: Leading, Competing, Succeeding
“Only put off until tomorrow what you are willing to die having left undone”
― Pablo Picasso
“It is only by working the rituals, that any significant degree of understanding can develop. If you wait until you are positive you understand all aspects of the ceremony before beginning to work, you will never begin to work.”
― Lon Milo DuQuette, The Magick of Aleister Crowley: A Handbook of the Rituals of Thelema
“Do first what you don’t want to do most.”
― Clifford Cohen
“How often do you find yourself saying, “In a minute”, “I’ll get to it” or “Tomorrow’s good enough” and every other possible excuse in the book? Compare it with how often you decide it’s got to be done, so let’s get on and do it! That should tell you just how serious your procrastinating problem really is.”
― Stephen Richards, The Secret of Getting Started: Strategies to Triumph over Procrastination
“How to stop procrastinating starts with believing you can overcome procrastination.”
― Robert Moment, How to Stop Procrastinating
“Never put things off…you will wake up and find them gone.”
― James Jones
Some Tough Love
“Do something instead of killing time. Because time is killing you.”
― Paulo Coelho, Aleph
“If you take too long in deciding what to do with your life, you’ll find you’ve done it.”
― George Bernard Shaw
“If you want to get ahead in life, I’ve found that perhaps the most useless word in the world is “tomorrow.”
― José N. Harris
“What is deferred is not avoided.”
― Thomas More
“Inspiration is for amateurs. The rest of us just show up and get to work”
― Chuck Close
“If you always do what is easy and choose the path of least resistance, you never step outside your comfort zone. Great things don’t come from comfort zones.”
― Roy Bennett
“Your ideas have legs and just as they run through your head, they could be running through someone else’s head and it’s just a matter of who gets to the finish line first. Nothing is new under the sun so act on your ideas.”― Sanjo Jendayi
“You may not be punished for your procrastination, but for sure you will be punished by your procrastination.”
― Debasish Mridha
When You Need Pulling out of Procrastination
“Time is an equal opportunity employer. Each human being has exactly the same number of hours and minutes every day. Rich people can’t buy more hours. Scientists can’t invent new minutes. And you can’t save time to spend it on another day. Even so, time is amazingly fair and forgiving. No matter how much time you’ve wasted in the past, you still have an entire tomorrow.”
― Denis Waitley
“A year from now you may wish you had started today.”
― Karen Lamb
Print these quotes out, stick them on the wall in front of your desk – do whatever it takes to remember why you shouldn’t be putting your work off, or getting distracted by a desire to rearrange your socks into colour order.
It won’t be easy, but being aware of how detrimental procrastination is to your longer-term goals is the first step towards overcoming it.
More Motivational Quotes
- 40 Powerful Productivity Quotes From Highly Successful People
- 50+ Best Motivational Quotes To Prepare You For Any Challenges In Life
- 40 Inspirational Quotes About Getting Through Tough Times
Featured photo credit: Unsplash via unsplash.com