Physiologically, sleep is an altered state of cosnciouness, which is reversible. Sound sleep, preferably without medications is cardinal feature of total [physical, instinctual, emotional, intellectual and spiritual] health and happiness.
Step 1
Do not worry or be anxious if you do not get sleep for some days as it is not uncommon nor abnormal.
Step 2
Try the following measures if you have confidence in yourself.
Step 3
Eat adequate fruits and green leafy vegetables.
Step 4
Keep your bowels clean by including other sources of fiber in your diet. You can use Ayurvedic/Allopathic laxatives once in while, but not as a routine. Practice Kapalbhati pranayam 15 minutes a day on empty stomach under proper guidance and with due precautions.
Step 5
Eat adequate but not excess food at night.
Step 6
Do not include excess of oily or spicy stuff in dinner.
Step 7
Avoid coffee or tea after 6 pm.
Step 8
Take daily physical exercise. This is essential as sedentary life style is many times responsible for disturbed sleep.
Step 9
Brush your teeth before going to bed especially to get rid of fibers or other food particles cought up in the dental crevices as that can produce nagging sensation and disturb sleep.
Step 10
Drink sufficient water before going to bed. Because inadequate water consumption is said to cause indigestion and sleep disturbance.
Step 11
Do Bhramari [5 minutes] and Anulom-vilom [15 minutes]pranayam in evening before food on empty stomach.
Step 12
Do not watch movies, TV serials or TV shows, which unrealistically engross you [e.g. XXX movies, abnormal horror films, inadvertently sentimental serials etc.].
Step 13
As far as possible, do not engage in fights on avoidable or negligible issues.
Step 14
Keep banana skin or cucumber slice on closed eyes if you have burning eyes.
Step 15
Apply soothing lotion to soles of feet if you have burning feetalso take a vitamin B-complex or a multivitamin capsule.
Step 16
Take treatment for painful conditions such as spasm, sprain etc.
Step 17
In poorer surroundings bed bugs, mosquitoes, houseflies, chemical pollution, noise pollution etc. are causes of disturbance of sleep. It is important to not to let such things impair your sleep and try to overcome these.
Step 18
If you or your partner snore, treat it.
Step 19
Put decongestant nasal drops if your nose is choked.
Step 20
Use soothing musical ragas/notes e.g. those from Indian classical music meant for bedtime. Some people do get benefit from these.
Step 21
Thank God or the nature [if you are atheist]before you go to bed.
Step 22
Practice namasmaran for say, five minutes at the end of all activities just before going to bed.
Tips
- Sleep disturbances are common so do not worry.
- If you do not get sleep, do not think something grave is happening or your time is being wasted. Treat this as blessing in disguise. Pracice reciting the name of God in your mind; along with deep and slow inhalation and exhalation use the time most beneficially. This way you go to sleep in most instances!
Warnings
- Sound sleep is essential for overall health of a person. So do not neglect it.
- If your occupation involves welfare activities, then you are likely to be contented and hence sleep much better!
- Try to avoid what bites your conscience as it invariably disturbs your sleep.
- These are general instructions useful in majority of the people with sleep disturbance. But sleep, its mechanism, regulation, causes disturbances and treatment are vast and not very simple.
Things You'll Need
- Good bed. [Too soft, too spongy, too fluctuating bed can disturb sleep]
- Insect free, pollution free atmosphere or mosquito repellents!
- Loose and comfortable night dress.
