A sleep-promoting daily routine
For those who are looking for further refinement to an existing routine, here is an Ayurveda-inspired dinacharya (daily routine) to support a smooth-running body clock that recognises the signs that it’s bed time.
- Begin by waking with the light. All year round, the closer we can wake to sunrise, the better. If the days are long e.g. in Summertime, an afternoon rest is optimal.
- Step outside either for a walk in the natural light, or let the natural light into your room, first thing. Exposure to sunlight can boosts vitamin D levels, which further helps us regulate sleep.
- Enjoy time outdoors wherever possible, every day. Breathe fresh air and walk barefoot on the earth, grass or sand as a grounding and energising practice.
- Include movement as a daily practice, ideally around the same time each day.
- Eat 2-3 balanced meals daily, at around the same time each day, including sweet, sour and salty flavours for balanced mental activity. Ideally, make lunch the main meal, close to midday when the sun is highest in the sky, when digestion is at its peak. The lightest meal is ideally the last meal of the day, ideally around sunset.
- Avoid rushing through the day wherever possible. Set a sustainable pace, with regular breaks to maintain energy levels.
- Reduce screen time in the evening, especially use of devices in the last hour before falling asleep.
- Incorporate Ayurvedic teas, supplements and toddies.
- Ayurvedic massage as a part of your routine. Abhyanga (self-massage) can be practiced daily or weekly to nourish the nervous system.
Changing one’s routine can seem overwhelming. If this is the case, try to focus on the basics; aim to go to bed and wake up around the same time each day, to eat around the same time each day, and include exercise wherever possible.
