The Benefits of an Early Bedtime and an Ayurvedic Bedtime Routine
I used to be a night owl through my teenage years to my late 20s.
During my student years I got used to going to bed late, as I worked in a restaurant and by time I got back home it was usually past 1 in the morning. This habit stuck with me throughout my 20s.
Now? I’m in bed by 9.30 (or sometimes even by 9pm!) and get 8 hours of sleep (almost) every night.
According to a 2018 survey, the average Briton sleeps for an average of 6 hours and 19 minutes each night. This is not enough!
Getting a good night’s sleep is challenging for many of us in the modern world. Even when we are tired, we try to squeeze in a few more tasks or reward ourselves with relaxing in front of a TV or computer.
To experience a good night’s sleep and consistent energy throughout the day, Ayurveda recommends going to bed by 10pm, before Pitta time (which starts at 10pm) and have at least 8 hours sleep.
Research shows that when you go to bed late and have a constant lack of sleep, you train your body to produce cortisol, a stimulating hormone that prevents you from winding down.
The overproduction of cortisol in the evening could lead to the development of insulin resistance which is a risk factor of diabetes. Also by staying up late, you are using more energy to keep you active and your appetite increases which can lead to weight gain.
Having a good night sleep also promotes a strong immune system.
So now that we know why a good night’s sleep is important to our mental and physical health, let’s focus on enjoying a relaxing bedtime routine to unwind for a deeper sleep.
Some of the benefits of an early bedtime are:
- Consistent energy throughout the day
- Strong immune system
- More focused and centred
How to start:
Today, schedule your bedtime to be 15 minutes earlier than your normal bedtime.
Then day by day gradually bring your bedtime back by 15 minutes until your bedtime gets to 10pm or even earlier!
Also I recommend learning how different sleep patterns relate to imbalances in your Dosha, Ayurvedic mind-body type.
If you have problem falling asleep, here are some ideas for your relaxing bedtime routine:
- Take a warm bath in winter. Add some epsom salts or a few drops of lavender essential oil. Or go for a walk in summer after dinner
- Read your favourite book, but not from the screen and avoid ones that over-stimulate!
- Light a candle and do some restorative Yoga or Yoga nidra
- Light a candle and meditate
- Journal to get all your thoughts on the paper
- Massage your feet with massage oil, then wear some warm socks and go to bed (great routine to implement in winter!)
P.S. If you are curious to discover what food and lifestyle choices and Yoga style to practice for your specific mind-body type, the first step is to take my Dosha quiz and discover your Ayurvedic Dosha – your mind-body type!
You will then receive some practical tips & recommendation on which foods, lifestyle habits and Yoga style are best for your specific Dosha.
