What often seems easy to achieve may not always come easily to you. And the same is the case with your sleep also. After a busy day, we all want a good, satisfying and long sleep. For many people, this comes naturally and without any effort. But it’s important to understand what those “many” people do to get it. Yours circadian rhythms Are highly influenced by light and darkness, but food intake, stress, physical activity, social environment, and temperature also affect them.

sleep hygiene is a behavioral and environmental practice that establishes a regular sleep schedule. Physical, mental, emotional and spiritual balance plays an important role in healthy sleep. Good Diet, Exerciseand complete Rest Allow extra space to create a good sleep pattern.

Let’s see how these strategies help improve sleep hygiene

Diet refers to the total amount of food consumed by a person. In naturopathyDiet can be classified into three parts:

• curative diet
• comfort food
• creative diet

“All these help in removal, rejuvenation and absorption of toxins. “Mindful eating plays a major role in relaxation and enjoying each bite of food, which provides the essence of healing and health,” says Dr Narendra Shetty, Chief Wellness Officer, Kshemvana. sum And Naturopathy Center, says.

The three types of diets – sattvic, rajasic and tamasic – include:

• Satvik food: All fresh fruits and vegetables, seasonal and regional foods, grains and pulses.
• Rajasic food: Onion, garlic, spicy food, junk food and fast food.
• Tamasic foods: Fermented foods, salty and excessively sweet foods, alcohol and heavy foods.

“It is necessary to practice Sattvic diet with proper time interval. There is increasing evidence that sleep affects eating behavior. Some types of foods that affect availability tryptophanas well as synthesis of serotonin and melatoninMay help promote sleep,” says Dr. Shetty.

Yoga includes relaxation exercises, asanas, pranayama, meditation and more, all of which affect behavioral and emotional balance. “Practice of Ashtanga Yoga builds personality and adds flavor to life.

Mindfulness practice with greater awareness of each body movement provides greater relaxation to the mind and influences the activation of melatonin and alpha waves, thereby improving sleep cycles. Quick relaxation followed by dynamic exercises helps initiate sleep and relaxation,” he says.

Relaxation is the process that reduces the effects of stress on the mind and body. It addresses physical, mental and emotional well-being. Conditioning of mind provides relaxation. In naturopathy, relaxation techniques include:

Quick, immediate and deep relaxation techniques

• Yoga Nidra: State of consciousness between waking and sleeping. Scientific research confirms that yoga nidra can trigger a hypnagogic state, where the body is essentially asleep while the mind remains aware.
• Deep relaxation techniques: A more intense and deep state of relaxation where both body and mind move together.
• Chanting A, U and M Kara: Calms the mind and provides calming effect.

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