Do you understand the importance of having a sound sleep? The quality of your sleep can be the reason behind your good and bad health. Your poor sleep can lead to several health problems ranging from weight gain, insomnia, anxiety and depression. Nutritionist Rujuta Diwekar says that sleep is one of the most underappreciated and overlooked aspects of wellness. Good quality sleep helps to increase your immunity and recover from illness effectively. Good sleep is also necessary to make you feel energetic throughout the day and to perform better at work. It helps in keeping your mind and body fit. So you always try to make sure that how do you sleep well? Here are Rujuta Diwekar’s 3 secret tips for good sleep.
The 3 Habits For Quality Sleep
Rujuta, as part of the new guideline of her fitness project, recommends 3 things to do to get good sleep or improve sleep quality, which is also necessary given the current situation. She has shared tips for good sleep in her post on his Instagram.
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Week 11 guideline - The 3 habits of good sleep One of the most overlooked and underappreciated aspect of good health is good quality sleep. Its ability to build your immunity and help you recover from illness is at par, if not more, than the food you eat or the medicine you take. But how to ensure we get good sleep? This week’s guideline dips into the traditional wisdom and comes with 3 habits of good sleep. These are - - Fix your bedtime - Warm water bath with neem leaves/ nutmeg - Ghee on the soles of your feet Why? 1. Fixed bedtime – Ayurveda gives a whole lot of importance to dinacharya or to following a routine in life where things are done on time. A fixed (and an early) bedtime along with a fixed wake up time, helps your body to be in sync with the natural rhythms, improves digestion and helps prevent diseases or ageing. 2. Warm water bath with neem leaves/ nutmeg – Neem is celebrated in India for its ability to fight infections and keep your immunity up. Nutmeg too is known for its antioxidants and anti-inflammatory properties. A warm bath in the night with any of these or both of these will leave you feeling calm, strong in your mind and help optimise sleep. 3. Rub ghee on the soles of feet – This has many benefits, especially for those who feel bloated and gassy at night. It also brings about a balance in your constitution and is especially useful when anxiety and fatigue may have gripped you. It leads to improved sleep quality and allows you to wake up feeling fresh as a daisy. Traditionally, there was also a special waati (kansya) with which you are supposed to rub the ghee on your feet. Apart from these 3 habits, it’s a good idea to practice basic sleep hygiene every day – - Keep a 2-3 hour gap between dinner and bedtime (one of the 4 principles of eating right) - No gadgets 60 mins before sleeping (guideline from 2018 project) - Have haldi-milk in the night (guideline from this year) - Sleep in a well ventilated, cool and dark room - Say a prayer before sleeping Sleep well to feel well! Video in story. Week 10 form - link in bio. #12weekbook - bit.ly/12weekbook #12week2020
1. Set the time to go to bed
Ayurveda suggests setting up a daily routine. If you want to keep your health fit, then you have a good routine and sleep better. Rujuta says that to improve the quality of your sleep, you should sleep at the same time every day, that is, set your bedtime. Also, get into the habit of sleeping early and getting up early because doing so helps keep pace with your body's circadian rhythm. So that digestion can be improved and diseases can be kept away.
Also Read: Tips for a Good Night's Sleep
2. Take a bath with warm water with neem leaves or nutmeg
If you have trouble sleeping, you experience, then take a bath with warm water with neem leaves or nutmeg. Because neem has infection-fighting and immunity-enhancing properties and nutmeg also has anti-inflammatory properties. By mixing these two in hot water, bathing will make you feel calm and you will get good sleep.
3. Massage clarified butter or ghee on the soles of the feet
If you feel gas or bloating at night, then you rub ghee on the soles of your feet. By doing this you get better sleep as it can also help in reducing your anxiety and fatigue. Rubbing ghee on the soles of the feet improves the quality of your sleep and makes you feel refreshed when you wake up.
Other ways to get a good sleep
Apart from this, read the tips given here to get a good sleep:
- Keep a gap of 2 to 3 hours between your meal and the time you go to bed.
- Avoid using any gadget at least 1 hour before bedtime.
- For a good sleep and strong immunity, take a glass of turmeric milk at night.
- Sleep in a ventilated room, quiet and dark
- Read the book before going to bed or pray in your mind.
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