Sleeping with Ayurveda

8-day Pathway

+ CLICK HERE TO EXPAND

Sleep is mother’s milk for the spirit, the most nurturing and nourishing elixir for which there is no substitute. This is a saying used in Ayurveda, where the abolute importance of sleep has been understood for thousands of years; new research shows that all modern diseases (cancer, diabetes, obesity, chronic fatigue, auto-immune disorders, Alzheimer’s, dementia and more) manifest in bodies and mind’s that are sleep deprived. When I say sleep deprived, I mean getting less than 6 hours of deep sleep every single night. AND anything less than 6 hours, including sleep at the ‘wrong time’ causes the production of hormones that make us crave unhealthy food, deregulate your blood sugar levels and put you in the same state as Type 2 diabetes patient for the next 24 hours.

I’m not here to scare you into sleeping but we do need to dissolve the stigma and shame around sleep and rest in general. This is a major cultural problem where we put working endlessly and being productive on a pedestal and disregard our circadian rhythm in the name of ‘getting things done’ This is also a reflection of our cultural denial of the feminine and the power of stillness, slowing down, surrendering to lunar energy and the cycles of life.

If that wasn’t enough to get to you to embrace sleep, I want you to know something else. Sleep is Sexy. Melatonin (the sleep hormone) is a precursor or pre-requisite to the sex hormones. We’ll talk more about this later.

ACTION STEP

Time to prioritise. Set your sleep times and make the commitment to yourself to get to bed every night this week before 10pm and wake up before the sunrise.

The Ayurvedic clock + sleep

2-6am

From 2am- sunrise we enter 'vata time' and move into the second phase of sleep. This is where the psychological repair happens, also known as REM sleep. It’s during this phase that we clear the subconscious mind of ‘undigested’ thoughts and emotions from the day, we work out issues through our dreams and often receive insights or great ideas in this time. Iff you find yourself waking in these hours or are a light sleeper you may have a vata imbalance or have Vata dominant in your dosha.

10pm-2am

The first phase of sleep we enter is dedicated to physical repair, our cells are purifying, our muscles, bones and ligaments are healing. This deep (ideally) dreamless sleep wants to happen through the hours of 10pm – 2am, when the moon is high in the sky, pouring it’’s cooling, restorative, benevolent light onto the earth. These hours on the Ayurvedic clock are ‘pitta time’ the dosha that is in charge of all things metabolism, cellular transformation and circulation. If you feel resistant to going to bed prior to 10pm, or get your 'second wind' and want to stay up to continue working or playing - you are looking at a classic pitta imbalance.

The effect of gunas and doshas on sleep

Tamas

We need tamas to sleep, this downward flow of energy helps the body systems to slow and the mind to dissolve active thinking. If there is excess tamas, also manifesting as excess Kapha one will experience feeling lethargic, slow to awaken in the morning, falling asleep at random times and generally foogy through the day.

Rajas

This dynamic, upward moving energy will actually prevent sleep from happening, or minimally reduce the depth of sleep. When the body or mind are overly active - overthinking, over-exercising or running on stress hormones ones sleep will suffer, this is related to Vata dosha.

Satva

The guna of peace, equanimity and balance. When we abide in Satvic energy, we fall asleep easily, experience deep and uninterrupted sleep for 6-8 hours and wake up feeling ready to live out our dharma! This is related to healthy pitta dosha, although when pitta is excess it moves into rajas.

Depending on your dosha and digestive health, your last meal of the day should be 3-4 hours before bedtime, which means dinner around 6pm/sunset. The idea is that you have fully digested your last meal before your head hits the pillow. As the sun sets and light diminishes your sleep hormone, melatonin rises. At least, this is what is supposed to happen when our hormones are working effectively and we are living in sync with the rhythms of nature. This is important for a few reasons; as melatonin is produced our digestive power decreases. The ability to metabolise calories and absorb nutrients plummets, so you’re more likely to hold excess weight plus if the body is still busy digesting when you get to bed, you miss out on the restorative, regenerative benefits of sleep the body needs. In contrast, if you are done digesting when you get to bed, your energy prana is dedicated to restoring the body-mind through the night.

If we use food - eating a heavy meal, inducing a ‘food coma’ or alcohol to fall asleep we don’t actually receive the deeply nourishing ‘mother’s milk’ this kind of sleep actually increases ama and usually results in waking up with a headache or feeling heavy. Promote kapha dosha by choosing foods that are soupy, grounding, naturally sweet (think pumpkin and sweetpotato) and easy to digest. eating spicy, dry or raw foods will increase Vata and Pitta dosha.

ACTION STEP

Get your dinner done early. Don’t snack (or drink alcohol) in the 3 hours before bed.

Melatonin, that beloved sleep hormone starts rising as the sun sets and natural light diminishes. It’s production is in response to how much (and what kind of) light you are exposed to. Both entering through the eyes and via the skin. Unlike our ancestors who would have been sitting around the warm, orange glow of a campfire, we are often scrolling or staring at cold, blue light screen that actually inhibit the release of melatonin and in turn destroys our sleep cycle.

+ CLICK HERE TO continue reading

At sunset, you want to create a home environment that reflects nature as much as possible. Firstly, get the lights down low, literally low to the ground. When bright light is beaming down from above your head it send a signal to the brain that the sun is high in the sky and it's time to be alert and produce cortisol (our day-time stress hormone) and so we get that inevitable "second wind". Use lamps and candles positioned on the floor or below eye level.

Consider the shade of light you are being exposed to. Your night-time brain is only wired to process two types of light: moonlight and fire light - a completely different spectrum than the blue light emitted from screens and conventional bulbs. Mimic nature with lightbulbs that have a warm orange tint or use salt lamps that have that amber glow.

One last thing, sometimes you need a little Netflix, right?

This path is not about deprivation. If you are going to watch TV or a movie you must protect your eyes. Pop on your blue light blocking glasses (see discount code below) and cover your skin as much as possible (especially around your thyroid) If you have trouble falling into deep sleep quickly, wear your glasses from sunset around the home, even if you’re not watching or reading from a screen.

ACTION STEP Enable night shift (or similar) on your mobile to come on at sunset and install f.lux on your computer to do the same thing. This is non-negotiable.

BLUE BLOCKING GLASSES

**Use the code ALCHEMY to receive 15% off your purchase.**

Shop now

The time from sunset to 10pm is governed by the Kalpha dosha. What this means is it’s time to slow down, do less and connect. Kalpha is a unifying energy that allows us to bond with others and connect to ourselves. The dominance of the Kalpha dosha at this time means you have less digestive power. I’m not only referring to the capacity digesting calories, your mental and emotional capacity is also minimised in these pre-sleep hours.

This means processing information, cognitive analysis and attention to detail is not as effective as during the day. This is not the time to get that little bit more work done, draw the line and enjoy this time by being in harmony with your natural flow which is to do less.

The same principle applies to emotional content. During these hours, you want to give your body the best environment to digest dinner. Getting into a highly charged conversation inhibits digestive enzymes and will basically give you an upset tummy.

Also be aware of the type of media you are asking your nervous system to digest. The news, scary and upsetting movies, TV shows, books and podcasts stimulate our stress hormones and nervous system at a time where we want to soothe and settle ourselves into slumber.

ACTION STEP

Choose 5 things for your media library that are uplifting, inspirational, funny or heart-warming to watch, read or listen to at night.

DAY 5

**Evening reflections, rituals and reconnection**

The superpower of Kalpha is to Unite.

The dominant energy at this time of night helps us to connect. Since kalpha is ruled by the earth and water elements, earth that binds us all here together and water which reflects light and flows beyond borders uniting all beings. The power of these natural elements and the energy of Kalpha .dosha washing over us at this time of night means it’s reflection and connection time.

Create an evening ritual that you love.

Sit quietly with an herbal tea. Or spend time free-writing or gratitude journalling.

Enjoy a restorative yoga practice or nidra.

Tidy your space, light a candle or pick out your clothes for the next day.

Self massage, skin care, take bth

Call a girlfriend to laugh and cry with, dedicate quality time to bond with your children, housemates or beloved.

All of the natural world is supporting you in these hours to reflect and connect deeply with yourself and your loved ones. This is also when we digest all that we have encountered through the day and integrate ideas and emotions, plus all of the stimulation on the nervous system.

Remember, sleep hormone is a precursor for your sex hormones that fire up the libio. You are chemically and cosmically aligned for making love in the evening and studies show, people that get quality sleep, have quality sex. Yes, it’s in your best interest to seriously invest in sleep, for the survival of the species and your relationship!

Journal prompts for your evening reflection

Spend some time this evening to write, either freely for at least 20 minutes. or use the prompts below.

Rose & Thorn: Write down one positive, your rose, that happened to you today and one challenge (your thorn) Recognise and reflect on both, this can also be a nice conversation to spark with family around the dinner table.
Recall in detail your most treasured moment today. Engage all your senses, how did this moment sound, look, feel, taste and smell like.
Reflect on something in your life that has just 1-3 months remaining and write out why you are grateful for this...

ACTION STEP

Make your bedroom a cosy nest, a screen free sanctuary.

Essentials: dim lighting, good ventilation and beautiful linen.

+ CLICK HERE FOR RECIPE

Here is your ideal warm beverage recipe to accompany your evening practice, bath or quiet time.

(use organic and the best quality, local ingredients as you can get)

1 tspn Camomile flower

1 tspn Lavender buds

1/2 tspn Ashwaganda powder

Vanilla bean extract or paste

Coconut sugar or honey to taste

1-2 cups milk (you could also do 1 cup water, 1 cup milk) I suggest whole dairy milk

Combine all ingredients on the stove and bring to boil, simmer for 10 minutes and enjoy in your favourite mug

DAY 7

**Notes on napping & yoga nidra**

WHAT ABOUT NAPS?

Ayurveda is all about aligning to nature and letting our lives mirror the natural cycles, so sleeping during the hours of darkness is optimal. Sleeping during the day is not advised as it creates ama. Learn more about ama and what to do about it in our RITUAL pathway.

There are a couple of exceptions: for children, if you are unwell, jet-lagged, pregnant, post-natal or elderly. In this case a 10-20 minute nap between the hours of 10am-2pm can be rejuvenating. If you love to nap or live in a siesta culture try to slip in a meditation or yoga nidra instead during the day. Find your guided yoga nidra practice in the next section

YOGA NIDRA

Mapping the landscape of the body

Enjoy this guided yoga nidra practice at least once a week during the Kalpha evening hours or as a nap replacement. Get cosy, comfortable and know that, this practice is specifically designed to shift your nervous system into the para-sympathetic state and gives you the restorative equivalent of 2 hours REM sleep.

Here are my alchemical remedies, direct gifts from Mother Nature that will soothe your nervous system and get you into that deep, life-giving sleep.

Essentials

Lavender & Cedarwood
Clary Sage & Roman Camomile
Vetiver & Ylang ylang

Choose a pair of oils that call your name and decide how you want to experience them below.

three ways you can create ese essential oil blends

(Use carrier oils that are organic and as high quality as you can get)

Pillow/room spray: using a 100ml glass bottle with spray nozzle. After dropping in 10-15 drops of your essential oils, add a teaspoon of epson salts and fill with filtered water. (This is a nice way to make any bed feel like home when travelling)
Aroma roller: using a 10ml glass roller ball bottle. Drop in 3-5 drops of your essential oils and fill with jojoba oil.
Body massage oil: using a 100ml glass bottle: Drop in 10-15 drops of your essential oils and fill with jojoba or sweet almond oil.

Additional Resources

The Elevate Podcast episodes

Sleep