Many life changes can easily trigger stress, anxiety and over-thinking which can in turn lead to sleepless nights.
According to one of the world’s oldest holistic healing systems, Ayurveda (which means ‘the art of living wisely’), insomnia is considered a ‘vata’ condition. Vata is wind, movement, change, instability, cold, dry and light.
In order to reverse your sleeplessness, you need to change the cycle by experiencing the opposite: stillness, stability, and warmth.
Here are five tips from Sebastian Pole, co-founder and master herbsmith at Pukka, on simple changes that can help you get a better night’s sleep.
1. No stimulants: It may seem obvious, but sleep struggles are frequently caused by too many stimulants like caffeine, alcohol and even the telly. If like many, you rely on coffee to get you through the day, just make sure you’re not indulging after 3pm. In addition, try not to overstimulate yourself in the late evening by watching TV or working on the computer.
2. Meditation: Regular meditation will teach you to induce deep states of rest. For those who have never meditated before just try closing your eyes and focusing on your breath for a few moments. Once comfortable, begin to focus on anything touching your body and then expand your awareness to everything you can hear and sense. Continue for a couple of minutes until you are ready to reverse the process and slowly come back to your breath. Try this for just three minutes every morning and you’ll notice the shifts and changes it brings.
3. Routine: Cultivate a healthy bedtime routine and you can teach your body to sleep well. Eat your biggest meal of the day at lunch time and only eat lightly in the evening so you’re not falling asleep on a full stomach. For a truly restful night’s sleep introduce two capsules of Pukka Night Time supplements into your routine and make sure you are in bed by 10pm with the lights out.
4. Calming herbs: Sprinkle a few drops of lavender essential oil onto your pillow or a dab onto your temples before bed. The fragrant flower is renowned for its ability to soothe tension and aid relaxation which is why it’s one of the florally soothing ingredients in Pukka’s Love and Night Time tea blends.
5. Massage: A relaxing massage just before bedtime will help soothe any aching joints after a long day, whilst simultaneously calming your mind. To gently improve your quality of sleep try warming 1-2 tablespoons of Pukka Active Oil in your palms before massaging into your skin.