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Lifestyle, Sex, Spirit

Sleep Like A Baby

“There are three supports (pillars) of life. They are food, sleep and observances of bramacharya. Being supported by these, the body is endowed with strength, complexion and growth, and this continues up [until] the full span of life, provided that the person does not indulge in regimens detrimental to health.”

Charaka Samhita

This Ayurvedic quote reminds us that sleep is one of the most critical elements of health and well-being. Flip ahead a few thousand years to modern times, where lack of sleep tops the charts for chronic health complaints. Ayurveda holds sleep as the “wet nurse of the world.” It is a time when our body heals tissue, detoxifies and does a major sub-conscious dump on any undigested life emotions and scenarios. And so, if we aren’t satisfied with our nightly slumber, we just aren’t getting enough of the wet nurse.

In that light, I wanted to give you some super-practical, easy home remedies that will help ensure that you sleep like a baby this season.  These pointers will help you turn bedtime into sacred ritual:

Make it cozy. Make sure your body feels comfortable. Sometimes feeling cold is enough to keep your body from relaxing into dreamland. Invest in eco-friendly, soft sheets and other bedding.

Get rid of the clutter. There should be nothing in the bedroom that distracts the mind from relaxation. Remove stacks of papers you need to file at the office. Take any spare change and old piles of mail off the top of your dresser. Throw out anything that has lived under your bed for more than a year.

Eat light at night.  Have your last meal at least 3 hours before bedtime.

Set the mood for sleep. One of the first questions I ask insomniacs is, “Are your lights still on at 8 and 9 pm?” Start turning off overhead lights an hour or so before bedtime. Avoid fluorescent lights always, but especially at night. Low lighting helps inform the body that it is time to start turning in for sleep. Try using lamps and candles instead, and if you do have overhead lighting, think about installing dimmers.

Turn off the screens. Set an intention to turn off all electronic screens (computers, cellphones, TVs) by 9 pm. Screens and artificial lighting can disturb the circadian rhythms that produce sleep hormones.

Be in bed by 10 pm.  I know, I know, this one is tough. But have you ever noticed that you get a second wind around 10 or 10:30? That’s because the energy and metabolic processes your body normally uses for cleaning itself out while you sleep get diverted to mental energy if we’re awake. According to Ayurveda, our body detoxifies and rejuvenates from 10pm through 2 am. When we stay up late, we truly do miss out on beauty sleep. If you typically go to bed at midnight, try the 15-minute rule. Each night, head to bed a mere 15 minutes earlier. Within a few weeks, you will be soundly sleeping at 10!

Take a warm bath. Taking a scented, warm bath before bed almost always induces amazing slumber. Add a few drops of essential oils, such as myrrh, lavender, honeysuckle, jatamamsi (an Ayurvedic herb that grows in the Himalayas), sandalwood, chamomile, neroli, or pure rose.

Oil up. Rub some pure sesame oil in your ears, nose, on the crown of the head and on the soles of the feet before bed. This is a tried-and-true Ayurvedic sleep enhancer.

Unravel the day.  This powerful Tantric practice actually strengthens your ability to assimilate life, and can enhance your memory. Once in bed, mentally go back through your day in increments of 30 minutes. Try to simply register what happened during the day, in the 30 minutes before bedtime, then 30 minutes before that, et cetera, without judgment. Notice any feelings that come up as you go through the catalog of your day, then let them go. End with the point where you woke up in the morning. Gently drift into sleep.

Brew a cup. Herbal teas soothe the mind and body, and are a lovely way to wind down before sleep.  Try lavender, chamomile, oat straw, or lemon balm. Add a little ghee or coconut oil for added lusciousness, or a few strands of saffron and some warm milk.

This article originally appeared on the Yoga Journal Blog on November 15, 2012.

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We are throwing two LIVE book launch parties in Vi We are throwing two LIVE book launch parties in Virginia. Author talk + community fall intention ritual + the sweet sounds of @djcopavida DANCE shakedown…Featuring @common__house @djcopavida @bluebirdandco @bluebirdbookstop 🥳shoot us a line if you are coming - it’s filling up ❤️🍁🩵🍁
What if… you could come celebrate my new book Gl What if… you could come celebrate my new book Glow-Worthy with me AND bring your bestie AND possibly win a spot for BOTH OF YOU in Ayurveda School Level 1!!?✨✨✨⁣
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(yes, if you have already signed up for our 2024 class you can still win this spot)…⁣
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In celebration of the official release of my new book, Glow-Worthy, we are inviting you to a special 2-hour FREE love-event: ⁣
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✨ A Morning of Glow ✨⁣
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It’s part workshop, part party 🎈And 100% for you. ⁣
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Yes, we are gonna’ confetti you all with a TON of abundance gifts in celebration of the birth of this little book baby 🎉🎉🎉⁣
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This online party is a straight-up Godmother Oprah giveaway.⁣
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Check out all this beautiful stuff we’re giving away for the people who come LIVE👇🏼👇🏼⁣
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✨2 FREE SPOTS TO LEVEL 1 AYURVEDA SCHOOL! ⁣
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Bring your bestie and stay for the whole event where the winners will be announced! We will also send you Glow-Worthy, Healthy Happy Sexy, the beautiful bound copy of our color-printed manual AND the textbook for class. (That’s 4 books!)⁣
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✨1 WINNER will get a free private coaching session with Katie, where we can dive into your life, career and meditative practice goals and dreams as well as how to approach perceived roadblocks and emotional obstacles. Katie currently does not see private clients, so this is a rare opportunity to connect with her on a one-on-one level. ⁣
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✨3 WINNERS will get a personalized love note and signed copy of Glow-Worthy sent to your door. ⁣
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✨3 WINNERS will get Katie’s Winter Skin and Sleep Kit ⁣
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✨EVERYONE! The recorded audio meditations from Glow-Worthy with Katie ⁣
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✨EVERYONE! Katie’s Fall Recipe FAVES E-book⁣
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Tag your bestie below and then get on our email list ASAP for the invite (linked in bio)! 💌💌💌
Hey beauties- 🍂🍁🍃join me for the time-tes Hey beauties- 🍂🍁🍃join me for the time-tested secrets to a fabulous fall. We will go into some of the basics of Ayurvedic fall routine- but you know me - we are going to take it deep! How can we use the portal of fall, where the veil begins to thin, to enter into a deeper relationship with SOUL loving and living? Register to attend! Links in bio 🍂🍃🍂🍁
We are stoked as all get out to have the AMAZING @ We are stoked as all get out to have the AMAZING @micah_rewilding teaching in our Level 2 classes in Ayurveda School! Micah will be joining us for a course on: REWILDING: How We Can Bring Our Ayurveda Back Outside. ⁣
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Micah is a true visionary leader and expert in mindfulness, rewilding, and nature connection. ⁣
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He is the Founding Director of the Kripalu School of Mindful Outdoor Leadership and the author of the book Rewilding: Meditations, Practices, and Skills for Awakening in Nature, which found its way onto the International Space Station in 2022 and profoundly impacted US astronaut Colonel Mark T. Vande Hei's record-breaking mission. ⁣
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We cannot wait to have him teach our Level 2 students. Definitely check out our podcast conversation with Micah via the link in bio, and you can also find all the deets for Level 2 there 🌿🌿🌿
It’s getting to be that time of year in the Nort It’s getting to be that time of year in the Northern Hemisphere! 🍂🕯️☕️Come join us for a free Fall-inspired webinar on Ayurvedic practices for the cooler months (no matter what season you’re in, come and learn how you can work with Ayurveda when it’s cooler out!)⁣
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In this webinar you will learn:⁣
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🌬 What is Vata dosha and its connection to the Fall season⁣
🍠 Tips for balancing Vata through lifestyle practices, spices and food⁣
🌿 Herbal support for fighting the Fall blahs⁣
🔑 The absolute top-priority key to balancing Vata this Fall⁣
🍯 Learn about the Ayurvedic concept of Ojas - immunity, vitality and love! ⁣
🧘🏽‍♀️ How to build Ojas and the common ways we lose it during the busy fall season⁣
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Plus, you’ll also receive a downloadable booklet of delicious and healthy Vata-balancing recipes! ⁣
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Make transitioning into these cooler months so much smoother (and more aligned with Mama Nature) with Ayurveda - sign up via the link in bio to secure your spot!

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