9 Ayurvedic Evening Rituals for Happiness and Good Sleep
Often at the end of a long day, you are completely exhausted. You no longer have the energy to end the day in a constructive way or to provide the care and nurturing that your body so desperately needs to prepare it for the next day.
Ayurvedic evening rituals can help here. With a regular Ayurvedic evening routine, you not only find peace and quiet and have more energy the next day, but you will also sleep better.
Another plus is that it doesn't involve a series of complicated steps. All you need to do is take some time for yourself and be consistent because with practice everything is easier.
What to avoid
Before we take a closer look at the evening routine, let's take a look at activities that you shouldn't do in the evening because they have a stimulating effect.
Here is a quick list of some of the activities that you should ideally avoid after 8 p.m., if not earlier:
- Bright lights in the house and blue light on screens
- Thinking or even talking about work
- Avoid difficult, serious, or exciting conversations and arguments
- Homework or school-related activities (studying, reading textbooks, etc.)
- Checking or replying to email
- Computers, telephones, and other stimulating electronic devices
- Watching TV or movies (especially scary or exciting ones)
- If you do watch TV, don't do it in bed and then do some of the calming activities recommended here afterwards
- Loud music
- Exercise (an easy, quiet walk is okay)
- Eating late
- Drinking too much liquid
- Sleeping on the couch
- Staying up later than 10 pm
Ayurvedic evening rituals for a restful sleep
The following Ayurvedic evening rituals will help you to relax and draw positive and restful energy.
1.Say no to caffeine after lunch:
Limit your caffeine consumption to the mornings only. You should drink your last coffee no later than lunchtime because caffeine stays in your system for 6 hours. To calm the nerves, it is advisable to drink warm milk with nutmeg or an herbal tea, such as chamomile or lemon balm.
2. Eat an early and light dinner:
According to Ayurveda, the Kapha energy of water and earth is activated between 6 and 10 p.m., which relaxes the digestive system.
So it is better to have a meal before this time so that digestion calms down before bedtime. This meal should also be as light as possible so that it doesn't feel heavy in the stomach.
3. Do not drink water with and immediately after meals:
It is recommended that you keep a 30-minute window after your meal before drinking water because water dilutes digestive juices, disrupts the digestive system and insulin levels. So try not to drink water immediately after or with a meal.
4. Chew some fennel seeds after dinner:
Fennel seeds are valued in many parts of the world for their antimicrobial and breath-freshening properties as well as their high fibre content. Chew a tablespoon of fennel seeds after dinner to keep your stomach happy and healthy.
5. Take a walk after you eat:
Stick to this one habit as it will save you from many illnesses caused by lying on the couch right after dinner. Go for a walk to help your digestion.
6. Decrease stimulation:
Blue light from screens disrupts your sleep and strains your eyes as these stimulants prevent your mind from turning off. Turn off your TV, computer, and phone at least an hour before bed, and dim the lights in your sleeping area. It is even better (as already mentioned) if you don't look at a screen after 8 p.m.
7. Massage your feet with oil at night
Nature has placed some important pressure points on your feet that, when properly stimulated, can relieve your whole body of pain. For this reason, you should pamper your feet with soothing essential oils like vetiver or sandalwood to help promote sleep.
8. Yoga asanas for better sleep:
Some yoga asanas or poses help with sleep such as child's pose, spinal twist pose or corpse pose. They are ideal to calm your mind and also relax muscles that are heavily used during the day, especially in the hip area.
9.Go to bed early:
In Ayurveda, the Kapha Dosha is an early sleeper and the time zone for Kapha sleep is between 6 pm and 10 pm, so it is advisable to go to bed during this period. The heavy and slow energy of Kapha will put you in a deep slumber.
As with all Ayurvedic treatment programs, consistency is essential. Therefore, if you follow these recommendations sporadically, you will not get the desired effective and long-lasting benefits. Granted, we made a lot of suggestions and you don't have to do everything every night. It's best to pick the two to three things that appeal to you the most and do them each night. Then you can take additional measures that you feel would be of benefit to you.
Try out these Ayurvedic evening rituals for a calm, relaxing end to your day so you can wake up the next day feeling refreshed and full of energy.
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