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5 Tips to End Insomnia and Get Restful Sleep
from The Chopra Center

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Spiritual & Healing
Editor's Note from Julie Cerrato: We all struggle with obtaining a sound sleep on occasion. Ayurveda recognizes most
Practices
sleep interruptions as a product of aggitated Vata. As we enter deeper into Vata season, getting a restful night's sleep
may call for some Vata pacifying tips. A soothing evening routine, sleep mantra or essential oil massage may serve to
sooth a Vata body and ease a Vata mind. Check out these 5 tips from The Chopra Center that are bound to send you into Body
sweet slumber.
Acupuncture/TCM
According to Ayurveda, sleep is the nursemaid to humanity. Aromatherapy
During deep, restful sleep, our body recovers from stress and we
wake up feeling refreshed, clear-minded, and energized. Ayurveda
Unfortunately, with the turbulence in peoples personal lives and in Chiropractic
the world at large, many of us suffer from insomnia and a lack of
Herbalism
adequate rest.
Homeopathy
While sleep medication can provide a temporary altered state that Integrative Medicine
resembles sleep, it doesnt offer the level of rejuvenation that
comes with normal sleep. To restore our innate capacity to sleep Massage & Bodywork
soundly, Ayurveda suggests that we focus on creating a lifestyle Naturopathy
that includes optimal nutrition, exercise, a regular meditation
practice, and a daily routine. Restful sleep is the natural result of Yoga
making choices that support physical and emotional balance
Mind
throughout the day.
Dream Medicine
In Ayurvedic terminology, insomnia is an imbalance of the Vata
dosha. Vata is the principle of movement and is light, changeable, Hypnotherapy
active, and quick. Inspiration & Wisdom
PsychoSpiritual
When you have excess Vata, your mind will be overactive and
filled with the racing, anxious thoughts that keep you up at night. Psychotherapy
There are many different approaches that can help calm an
Therapeutic
aggravated Vata.
Storytelling
1.) Meditate
Spirit
One of the most powerful techniques for
Astrology
quieting the mind is meditation, which allows
you to go beyond the minds noisy internal Energy Medicine
dialog into a space of silence and stillness. Intuition & Symbols
After your meditation session, you carry this
sense of greater calm with you into your Meditation
day, allowing you to stay more centered and Sacred Living
peaceful even in the face of lifes inevitable
Shamanism
stresses. Ideally, meditate first thing in the
morning, and than again in the early Tarot
afternoon or evening. You can learn
Primordial Sound Meditation from a certified
instructor in your area. Find a meditation Healthy Lifestyles
instructor here.
Eco-Products &
2.) Use Calming Oils and Herbs Services

Exercise & Fitness

The essential oils from certain herbs and flowers have been traditionally used in Ayurveda to calm an overactive
system. Fragrances that are warm, sweet, and heavy are most useful. Sandalwood, patchouli, and vanilla can Healing Recipes
be calming and are best diffused in your room as you are preparing for sleep or added to a warm bath. Herbs Holistic Nutrition
that tend to be calming include chamomile and valerian. A cup of either of these teas a couple of times per day
can be soothing and help slow you down. Organic Living
Think Green
The Ayurvedic herb known as winter cherry or ashwagandha is one of the most potent tonics in both
Ayurvedic and Tibetan medicine. The usual dose is 300 to 400 milligrams twice daily. If you can locate them, the
Ayurvedic herbs jatamamsi (nardostachys jatamamsi) and shankhapushpi (canscora decussata) have calming Community
and quieting effects on the mind and body.
Animals & Pets
A daily self-massage with a Vata-pacifying oil is a calming intervention. Use a couple tablespoons of oil after your
bath or shower and allow it to soak into your skin. Snacking on roasted sesame seeds mixed with pump golden Conscious
raisins in another Vata-pacifying approach. Consumerism

Family & Parenting

3.) Create a Soothing Evening Routine
Listen & Laugh
At the Chopra Center we find that if people Non Profs/Orgs
can commit to a consistent sleep ritual, they
can usually retrain their mind to experience
healthy sleep patterns. From the Ayurvedic Arts
perspective, the ideal bedtime is 10 p.m.
Begin preparing for sleep shortly after Arts & Art Therapy
dinnertime by taking a light walk and
minimizing intense mental activity in the Books for Healing
evening. Eat your larger meal in the middle Film/Video
of the day and try eating lightly in the
evening, so that youre not trying to fall Music Therapy &
asleep on a full stomach. Try not to work on Sound Healing
your taxes, balance your checkbook, or
Writing & Poetry
watch a violent thriller on television right
Therapy
before bedtime all of these activities can over stimulate the Vata dosha and make it hard to fall asleep.

Begin getting ready about an hour before sleep by running a hot bath and performing a slow, oil massage on A Conversation
your body with Vata or Pitta massage oil. Put a few drops of lavender oil in the bath water and play some With...
soothing music. Have the intention to allow the stress of the day to leave your body. Steffany Barton
Edward Bauman
Once youve completed your bath, try drinking a warm herbal tea or heated milk with a pinch of nutmeg.
Alternatively jatamansi, an Ayurvedic herb related to valerian can help quiet the mind. Once in bed, avoid Stephan Beyer
watching television or reading mentally stimulating material. Reading spiritual or inspirational literature before bed
Sonia Choquette
can help shift your awareness away from the usual demands of your life to a more expanded perspective.
Dorinne Davis
Turn off the lights, close your eyes and just lie comfortably on your back observing your breath. Allow your Peter Gold
attention to float through your body. If you notice areas of tension, consciously release the pressure.
Rick Hanson
4.) Use a Sleeping Mantra Jeni James
Valerie Latona
If after following the calming evening routine you are still having trouble falling asleep, the sleeping mantra Om
Agasthi Shahina (...'m Ah-gah-stee Shah-ee-nah) can sometimes be helpful. Marie Manuchehri
Sarah McLean
Simply repeat the mantra silently to yourself. If your mind gets pulled away to thoughts or distractions, gently
return your attention to the repetition of the mantra. Sona Mehring
Bob Mulligan
5.) Let Go of Trying
Shelley Nicholas
Insomnia is a common problem, and many people try to Christine Nightingale
force themselves to sleep at one time or another. Sleep is a Judith Orloff
natural process, and trying will have no positive effect. In
fact, it will probably aggravate the insomnia because the Anna Maria Prezio
harder you try and less successful you are, the more Lynn Robinson
frustrated youll feel. Trying is not the way in which nature
Darrell Rogers
functions.
Joshua Rosenthal
The Law of Least Effort (from The Seven Spiritual Laws of Todd Rowe
Success) offers some useful guidance on how to let go:
Today I will practice acceptance. I will know that this JK Simmons
moment is as it should be, because the whole universe is as Kathy Smith
it should be. I will not struggle against the whole universe by
struggling against this moment. My acceptance is total and Jerry Wennstrom
complete. I accept things as they are this moment, not as I Ryan Zinn
wish they were.

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About the Chopra Center

For more than fifteen years, the Chopra Center for Wellbeing has served as a beautiful,
nurturing oasis where people visit from throughout the world to experience balance,
healing, transformation, and the expansion of awareness.

Founded by mind-body healing pioneers Deepak Chopra, MD and David Simon, MD,
the Chopra Center is one of the few truly holistic wellness centers, offering programs
and mind-body treatments that combine the best in modern Western medicine with the
healing arts of the East with an emphasis on Ayurveda, one of the worlds oldest
systems of natural healing.

Join the Community . . .

There are many ways to be part of the Chopra Centers global community of
supportive, empowered people who share a common interest in the tools and
teachings for physical health, emotional wellbeing, and spiritual awakening.

Here are just a few ways to get connected:

* Attend a program, workshop, or retreat.

* Visit our Healing Wisdom blog.
* Join us on Facebook.
* Participate in the 21-Day Meditation Challenge.
* Drop by for free meditation and tea at the Chopra Centers beautiful location at La Costa Resort & Spa in
Carlsbad, California.

We welcome your comments. Thank you for sharing!! Add a Comment

Tags

Sleep, Vata, Chopra, Ayurveda, evening, tired, mantra, meditate, stress,

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