We all know the importance of a good night’s sleep, yet so many of us suffer from restless sleep patterns and, more seriously, chronic insomnia. Sleep allows us to reset, refresh and get physically & emotionally ready for the day ahead.
Nidra निद्रा is Sanskrit for sleep and we thought that we’d put together a guide to help you get more Z’s in 2021. We have drawn on knowledge and wisdom from the Tea India family and spiritual practises originating in India. From Yoga Nidra to night-time rituals, we hope you find something here to help you enjoy more rest this year.
Yoga Nidra योग निद्रा
Yoga Nidra, also known as yogic sleep, is a meditation and conscious relaxation practice that is intended to induce total physical, mental, and emotional relaxation. It is said that an hour of Yoga Nidra can be as restorative as 4 hours sleep. It is among the deepest possible states of relaxation we can have while still maintaining full consciousness.
5 benefits of Yoga Nidra योग निद्रा
- Relaxes the mind
- Promotes sleep
- Provides clarity of the mind for learning
- Relieves tension for body and mind
- Promotes creativity
How to do Yoga Nidra योग निद्रा
Yoga Nidra Network is a diverse collection of creative and original Yoga Nidra guided yoga tracks, all free!
We’ve selected one of our favourite from Nirlipta Tuli. Nirlipta Tuli is founder and co-partner of the Sitaram Partnership and theYoga Nidra Network. We recommend listening to this just before going to bed, just as we do.
Sleep Well Total Yoga Nidra: https://www.yoganidranetwork.org/mp3/sleep-well-total-yoga-nidra
Restful Night-time rituals
If yoga isn’t your thing, there are so many other night-time rituals to help you relax before bedtime. Did you also know there is an optimal time for you to go to bed depending on your Ayurveda dosha? If you are not familiar with your dosha take our quiz and then see what time you should be tucked up in bed! Thanks to Angela Hope-Murray for these bedtime ritual tips.
Dosha Optimal Bedtime
Vata dosha: 10pm
Pitta dosha: between 10pm and 11pm
Kapha dosha: between 11pm – midnight
Complementing the right bedtime with some lovely herbal treatments can also help induce a relaxed state before hitting the sack.
Vata: apply a little warm sesame oil to the top of the head and lightly massage the feet with sesame oil before bed.
Take a warm bath before bed with essential oil of camphor, lavender, musk or clary sage
Pitta: Apply coconut oil to the top of the head and gently massage the feet with coconut oil before going to bed.
Take a warm bath before bed with a few drops of essential oil of rose, jasmine or sandalwood.
Kapha: Apply Brahmi oil to the top of the head and massage the feet with if before bed.
Take a warm bath before bed with a few drops of essential oil of eucalyptus, sage, cinnamon, or cedar.
And finally, a delicious Herbal Infusion
Herbal infusions are an essential part of your indulgent bedtime ritual and our Sleep blend is perfect to help ease you into a state of pure relaxation.
We’ve used some of the most potent relaxing herbs to create a blend that will help induce restfulness, including:
Camomile: Camomile has some unique properties that may benefit the quality of your sleep.
It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep (Trusted source).
Valerian: Known to some as ‘Nature’s Valium’ Valerian has been used since ancient times to encourage rest and improve sleep. It can also be an effective remedy for anxiety and restlessness. Valerian root contains gamma-aminobutyric acid. This is a neurotransmitter that many believe can help regulate the central nervous system and relieve symptoms of anxiety.