3 habits for good sleep

3 habits for good sleep - Guideline 3 of the 12-week fitness project 2023

1. Fix your bedtime
2. Warm water bath with neem leaves/ nutmeg
3. Ghee on the soles of your feet

One of the most overlooked and under-appreciated aspect of good health is good quality sleep. Its ability to build your immunity and help you recover from illness is at par, if not more, than the food you eat or the medicine you take. We might have forgotten its value or don’t have appreciation for the wonders it can do for our health, but our ancestors were a smarter lot. All ancient cultures consider sleep as vital, are aware of its rejuvenating properties, not just for body, but the mind, and take great care to ensure good quality sleep. Science is finally decoding the importance of sleep and research has conclusively proven how there isn’t a bodily function, an organ, or hormone, which is not impacted positively by good sleep.

But how to ensure we get good sleep? We again have our ancestors to thank for some easy, practical and time tested methods they gave us. This week’s guideline dips into that wisdom and comes with 3 habits of good sleep.

1. Fixed bedtime – Ayurved gives a whole lot of importance to dinacharya or to following a routine in life where things are done on time. We all understand that this is important be it in business or academics but with health we don’t appreciate it in its full glory. A fixed bedtime helps your body to be in sync with the natural rhythms, improves digestion and helps prevent diseases or ageing.

2. Warm water bath with neem leaves/ nutmeg – Neem is celebrated in India for its ability to fight infections and keep your immunity up. Nutmeg too is known for its antioxidants and anti-inflammatory properties. A warm bath in the night with any of these or both of these will leave you feeling calm, strong in your mind and help optimise sleep.

3. Rub ghee on the soles of feet – This has many benefits, especially for those who feel bloated and gassy at night. It also brings about a balance in your constitution and is especially useful when anxiety and fatigue may have gripped you. It leads to improved sleep quality and allows you to wake up feeling fresh as a daisy. Traditionally, there was also a special waati (kansya) with which you are supposed to rub the ghee on your feet.

Apart from these 3 habits, it’s a good idea to practice basic sleep hygiene every day –

- Keep a 2-3 hour gap between dinner and bedtime (from don't lose your mind, lose your weight)
- No gadgets 60 mins before sleeping (guideline from 2018 project)
- Have haldi-milk in the night (guideline from 2020)
- Sleep in a well ventilated, cool and dark room
- Say a prayer before sleeping

Sleep well to feel well!

For week 3 you will have to follow guideline 3 in addition to guidelines 1 and 2.

#sleep #habits #sleephygiene #12week2023

[tejaljobalia]

Very useful information, thank you so much

[sanganeriarashi]

You are really learned and down to earth... Not tipping us off, to supermarkets, in hunt of items, never heard of.. I am blessed to have found You 💖 Ma'am

[-jianna]

Nice timidly for good sleep nice tips u explained.

[manalidarekar]

Thank you for reminding about kashyachi wati!

[rupindermakhan]

Mam aap bohat hi achhe se sari batye samjhate hai jo poori benefits hoti hai bt mai English nhi jaanti plz aap hindi mee batye, aap ki bohat meharbani hogi 🙏🏻🙏🏻

[greeneats]

Thank you for guidance…learning & improving each day!!!

[viraljoshi]

Never came across content on YT that enlightens you with each and every video. Thanks🙏🏼

[vjbunnyy]

Thank you so much Rujutha ji i knew your videos hv lot of information now subtitles in this hv helped God bless you

[pannabengali]

Thanks Maam. I have bypass surgery one month before. Still not on routeen life. Doing exercise also, but the problem is now a days resting time is more, so don't get good sleep at night.

[kjm]

My father used to rub ghee with Kansa bowl on his sole for abt hour or so daily until there is black colour on the sole due to rubbing or so.... And he has already made holes (due to friction) in 4-5 bowls His eye sight was improved doing that

[tanniiii-vf]

plz share something for students with night schedule, currently reading ur book ...dont loose out, work out....my 3 rd title of yours....plz have video gor ppl with night shift also

[priyankabhange]

Thnk u mam, ur guidelines helps me alot. Can't thnk u enough, my request to u is to start series or guidelines on pregnancy i really need them cause i think u r the only one who understands everyone's problem without telling it.

[anitashrivastav]

Mam mein aap ke sath kese jud sakti hu

[nimisha]

Can you please make a video on sustainable habits one should make to lose fat and be healthy. It will be really helpful 🙂

[stunningme]

Matcha tea making and benefits in diabetes plz maam 🤩🤩🤩🤩🤩🤩🤩🤩

[delvestation]

Going to apply 3rd method. I usually go around sleep on 11.30 but sleeps around 12.30.
Little noise wakes me up.
Any solution?

[punamagr]

Hi, thank u for ur videos, they r so helpful. I hav a question n i was wondering if u hav any advice ...my friend is in her early 40s, n she has started getting grey hairs, I understand its d natural process n ones hair will eventually turn grey, but her eyebrows, underarms also hav grey hair, isnt tht too early for 40 someone to hav grey eyebrows ....also she has issues wth her periods, she doesn't get it frequently n d months she doesn't get it, she is so irritated, would u hav any advice ...any lifestyle changes, any diet changes or if u hav already made videos on this topic, could u pls share d link. Many Thanks

[starrynights]

Mam, please do share some myths and facts about sunscreen. Is it really that important? Do share some insight about sunscreens. Thank you

[anuchopra]

Mam pls make a video on fibromyalgia.i m 36 yrs female suffering badly.

[anitashrivastav]

Mam covid time se mujhe neend nahi aati bilkul bhi nahi to kya karu