EVENING RHYTHM - Ratricharya

Best nootropic: sleep

Best stress relief: sleep

Best trauma release: sleep

Best immune booster: sleep

Best hormone augmentation: sleep

Best emotional stabilizer: sleep

 

This was a post by Dr. Andrew Huberman which he says was shared more than any other of his posts. Needless to say, getting a good, deep sleep is very important for our physical, mental and spiritual wellbeing. But getting into a state of deep, uninterrupted sleep requires a sound practice of sleep hygiene or ratricharya, our evening routine.

 

Adopt an evening ritual that is sacred and meaningful to you. Create an evening golden hour where you consciously prepare to end the day and settle in for a good, long sleep. Understand that you are preparing to transition from the waking reality of the day and preparing to enter into the sleep reality of the night. Perhaps you create a sacred ritual, maybe light a candle, burn incense or use soothing essential oils. Maybe you silently begin to draw inward, becoming more aware of your inner world than the external. Evening is a natural time to enjoy relaxed sexual intimacy with your partner. Create an evening routine that feels natural for you, and one that allows you to transition from day to night with grace and ease.

GENERAL EVENING ROUTINE:

Have a consistent bedtime no later than 10pm.

Make sure dinner very light and is fully digested well before bedtime.

Schedule an earlier dinnertime if necessary.

Take a soothing warm cup of golden milk or relaxing herbal tea.

Avoid electric lights and excess external stimulation in evenings as much as possible.

Make your room cool, calm and dark.

Turn off all electronics at least 30-60 minutes before bedtime.

Try your best to turn off all artificial lights. At the very least dim them down.

Massage your body with a soothing Ayurvedic oil.

Cleanse your body and energetic field.

Take a warm bath with calming oils such as rose, frankincense, sandalwood or lavender.

Wear fresh, clean pajamas and make sure your bedsheets are clean.

Once you are in bed do a slow foot massage with a small amount of oil.

Silently ask yourself how the day went.

Review the day step by step and mentally review what you ate, what you did, who you saw. Ask if you made the best use of the day. Did you love, did you laugh? Did you make the world a better place? Simply review with a lighthearted approach and commit to doing better the next day. You may wish to journal, but with paper and pen – not a screen.

Breathe very slowly, deeply and steadily. Pause with your breath held out and wait for the next wave of breath to naturally come in.

 

Be aware that you are making a conscious transition from the waking to sleep state. Give yourself permission to fully relax, without the pressure of expecting sleep. Acknowledge that sleep is a time for your mind to digest and metabolize impressions and sensory input. Lie back, be still and relax. Release all stress and tension from your body. Simply lie in bed and deeply relax. Breathe slowly and relax, relax, relax.

 

There will be times when your mind is very active and difficult to calm. If you cannot stop the mental chatter, then at least slow it down. As thoughts arise, simply observe them and stay calm. If you have an undesirable thought, direct your attention away from analyzing your thoughts. Think of each thought as a boat on a river. Observe the boat gently float on by.

 

Relax into sleep one small step at a time and keep moving toward deeper relaxation. Just keep deepening into in the direction of deeper rest. Don’t give up and don’t try to judge or evaluate yourself… just keep doing what you’re supposed to be doing - which is letting go.

I'm here to support you and help you create a beautifully balanced life through the Ancient Wisdom of Ayurveda. It's important to me to help you bring Ayurveda into your daily life so that you can stay balanced, youthful, free of disease and live your very best life.

If you're curious about how Ayurveda can help you, please contact me. or check out any of the links above. I welcome your questions. 

https://www.deborahgarland.com/schedule-appointment

 

Thanks for being here! I'm looking forward to helping you look and feel vibrantly healthy, happy and

ETERNALLY RADIANT!