The number of people having difficulty in maintaining a regular night sleep pattern is increasing day by day. Unfortunately, most of them are youngsters, who fail to sleep early and wake up early. If your daily routine becomes irregular at a very young age, it surely fails to lay a good foundation for your future health and life. Try to follow these tips to sleep at a fixed time at night, preferably by 11 PM
Why 11 PM is the right time to sleep?
There are many factors to decide the time to go to bed. For most of us, it is better to fix the sleeping time to not-later-than 11 PM. As per Ayurveda, sleep is influenced by Kapha Dosha.
Those with Kapha body type sleep more. Those with Pitta or Vata body type, usually sleep less.
If you divide the night into three parts, the first part of night, – about 9 pm – 12 mid night is dominated by Kapha. So, irrespective of your Dosha body type, you will have some sort of Kapha dominance during this period. Hence, if you sleep within this time, the chances of you getting good night sleep is very high.
Do not wait till 12
Though Kapha time may last till 12 mid night, it is not wise to wait till 12 at night to go to bed. Between 10 – 11 is the good time to sleep. Hence, ideally, it is best to go to sleep before 11 pm. If you delay your bed time beyond 12 o clock, the middle one third of the night is dominated by Pitta, which is not conducive to sleep.
Avoid Pitta imbalance:
This means that, people who sleep late, usually suffer with Pitta imbalance disorders, such as migraine, burning sensation, gastritis, grey hairs, hair loss, worsening of skin diseases, worsening of blood toxins, etc. This also means that, if you have these disorders already, better to sleep early, or your symptoms may worsen.
Enabling you to wake up before 6 am
Sleeping by 11 pm also enables you to wake up by 6 am. This will give you a good rest of about 7 hours of night sleep, which is quite ideal. Waking up by 6 has its own distinct advantages.
Read here –
7 reasons why you should wake up early in the morning
So, now you know that it is good to hit the bed, at least by 11 pm. Let me workout a plan for you to help you do so.
Plan to sleep by 11 pm
If you have the habit of having coffee/ tea at night, it should be before 7:30 pm. No beverages after that.
Have Food on or before 9 pm. This will give you a good gap of 2 hours, between dinner and bed time, which is idea. This helps to avoid indigestion disorders.
Unless very thirsty, avoid drinking anything after 10:00 pm.
Do not watch TV / internet half an hour before sleep. By 10:30 pm, your laptops, tablets and phones should be far away from you.
10:30-10:40 pm –After keeping all the gadgets away, exercise for 10 minutes. It can be a few easy Yoga exercises, or just walking.
By 10:40, stop talking to all your family members. More you talk, more you activate thinking process, more the brain will be kept engaged. This will delay brain relaxing. This will delay sleeping.
10:40 – 10:50 pm – Read your favorite book or magazine (not on your phone or tablet)
Okay, we are left only with 10 minutes to finish brushing etc. Let us finish that and hit the bed on time.
Make sure to keep the room dark.
If you have trouble sleeping, do not even switch on dim light while sleeping.
Keep the phone etc away from your bed.
Avoid spicy foods and foods that cause bloating causing foods at night, such as broccoli, Brussels sprouts, cabbage, cauliflower, carbonated, high acid drinks, dairy products, potato maize, pasta, chewing gum.
Avoid sweets and fried foods at night. Know why
Take cold water bath in the morning.
Drink good amounts of water throughout the day, based on your thirst. A well hydrated body will help in better energies and better sleeping habits.
A request to youngsters:
I have seen this late sleeping disorder in youngsters. So, here is a friendly chat to them –
I get that you are busy, you have your own priorities, your relationships, your friends, your hobbies, classes and what not.
I understand that whenever someone gives free advice, you get annoyed pretty easily. (used to happen to me as well).
I understand that you have your own world, completely different than anyone else.
You can also lead a disciplined, healthy and energetic life, which enables you to achieve whatever your future dreams are.
Or, you can lead a haphazard irresponsible life, where you can achieve a few things, pretty quickly, but you may not live long enough to enjoy those achievements.
I know that it is 24X7 world. Talk about a live-life-to-the fullest hardcore professional? Like you, I also work for 10 hours, 12 hours, 15 hours a day. But definitely not at the cost of my health.
You concentrate on all the aspects of your life. – Your friends, hobbies, classes, tuition, studies, relationships, affairs and what not. But have a little concentration on your health as well. All the best for that.