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 20, 2020
How to Type Faster: 12 Typing Tips and Techniques
Do you know that being able to type faster makes you more productive? In fact, it’ll save you 21 days every year just by typing faster!
Many people look up to master typists and wish that they could handle a keyboard like they do. The truth is that none of them started that way, and they had to learn.
How can you learn how to type faster?
In this article, you’ll learn 12 useful fasting typing tips and techniques.
1. Improve Your Workspace
Many people believe that fast and correct typing will start when you can master the keyboard. However, the truth is that you will need to begin with getting a workspace that is clean, properly ventilated, and comfortable. Also, for optimal typing, you will need to get a table and not work with your laptop or computer on your lap.
If you will be working for an extended period, make sure that you’re comfortable.
2. Fix Your Posture
If you want to type well, the correct posture will be seated, straight backed, and with your feet planted a little apart, flat on the ground. You wrists should also be positioned in such a way that your fingers can cover the keyboard. Tilt your head a bit as you can look at the screen properly as well.
Adjust your office chair so you’ll be able to easily play with the seat and get a proper posture.
3. Hold Your Posture
It is also very important that you keep this position as you type. Ensure that your posture is good, and this way, you will be able to avoid getting aches on your wrists. These aches have a way of slowing you down and keeping you out of rhythm.
Keep your back and shoulders from hunching, and while relaxation should be your key goal as you work on, also be sure to stay upright.
4. Familiarize Yourself with the Keyboard
The keyboard is your tool here, so you will need to get to know it. Fortunately for you, most keyboards that you see will make use of the same layout; the QWERTY layout. It is called that because of the letters that make the top left corner. You’ll also find that a lot of keyboards have keys around these main ones that do several things.
Here’s a nice video to help you familiarize yourself with the keyboard:
Work on memorizing the positions of the letter keys, as well as some of the most used punctuation marks. You will need to understand where they are without looking at the keyboard. This is the only way you can learn to type fast.
5. Close Your Eyes and Say the Keys out Loud as You Press Them
Another great way to get to know the positions of these letters is to look away from them and directly at the screen. Then, pronounce the keys as you press them and see if you’re correct. This step will go a long way in helping you to memorize the keys, and it can easily help you learn how to type faster.
6. Start Slowly With Touch-Typing
Improving your speed as you type is a matter of developing your muscle memory over time. However, the quickest way to master typing will be learning touch typing. If this is your first time with touch typing, then you might spend a lot of time on this step. However, once you can type key combinations without looking at the keyboard layout, your speed will increase.
7. Don’t Look at Your Hands
The whole essence of this step is to keep you from looking at your keyboard as you type so that your fingers are made to learn how the keys work.
Again, you might find that your speed reduces when you begin, but just stick to it. Touch typing will help you to reach higher speeds and master it.
8. Practice, Practice, Practice
Mastering the touch typing technique will prove to be a bit finicky, but once your posture is up and you get your fingers where they should be, you can only improve by practicing.
Spare some time on a daily basis to practice and master both accuracy and speed. With continuous practice, you will also notice that you make fewer errors with time.
9. Check out Some Online Typing Games
There are also some websites that can help you with your practicing. They score you and record your words per minute, so you can try improving your record and competing with others as well. Here are some of the best sites:
10. Dictation Practice
If you don’t know what you can write, another alternative to getting good practice is to listen to something and try to type as you hear the words. There is no limit to the kind of things you can write, and you can even make the practice process more fun.
Get an e-book, an online lecture, or listen to a TV show or talk show.
11. Monitor Your Progress
Ensure that you keep track of the progress you make as you go on. However, it is important that you don’t get obsessed with how many words you are able to type in a minute. Rather, ensure that you stay comfortable while you’re practicing. With time, your words per minute will increase, and you’ll be able to clock up some high numbers.
12. Get Some Formal Training
There are many specially designed courses and typing lessons that will boost your abilities. If you’re willing to improve your skill, get any of these and see how well they work for you:
The Bottom Line
Typing is a skill that takes time to develop, but with practice and dedication, you can learn how to get faster at typing and improve your productivity on a day-to-day basis.
One day, you may even improve your typing so much that you reach 40 wpm!
More Tips on How to Type Faster
- How To Save 21 Days Per Year By Typing Fast
- 8 Most Effective Games and Apps to Learn to Type Fast
- 10 Work from Home Desks to Boost Your Productivity
Featured photo credit: Cytonn Photography via unsplash.com