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Ayurvedic Tips for a Better Night’s Sleep

Ayurvedic Tips for a Better Night’s Sleep

Why sleep is so important

Sleep plays a very important role in our health along with eating healthy and exercising regularly. It influences very much how emotionally stable, mentally clear and physical fit we are. A good night’s sleep gives our body the possibility to begin its night-shift work. During sleep our body can heal damaged cells, strengthen our immune system and recharge our heart, cardiovascular and nervous system for the next day. Deep and sufficient sleep is one of the keys to long-term health and the basis for a functioning immune system. 

Ayurveda and sleep

Ayurveda or Ayurvedic medicine, contains a lot of wisdom for a life in balance, including restful sleep.

Ayurveda is about harmony and balance, especially the balance between the three doshas Vata, Pitta and Kapha. They also play an important role in our sleep. At what time we go to bed, what we do before and after bedtime, and of course what and when we eat. This all influences our bioenergies, and thus contributes to a healthy sleep. 

The role of the Doshas in your sleep rhythm

From an Ayurvedic point of view, sleep is the most important regeneration phase of the day. Between 10 p.m. and 2 a.m. our Pitta energy wants to clean the body, picking up the dirt from the furthest corners. Then between 2 and 6 a.m. our Vata energy is very active, transporting the dirt and toxins to the excreting organs. The most important prerequisite for this cleansing process is that the digestion of the last meal is finished before 10pm.

That’s why it is important to have an early light dinner, at least three hours before you to bed. If this is not the case, the body sets the priorities differently and focuses on digestion. As a result, our whole system powers up instead of shutting it down for sleep and cleansing. Consequently, we don’t get tired so quickly, we fall asleep more difficult and may wake up at night and get up in the morning exhausted. 

Apart from the last meal, our general lifestyle also has an impact on our sleep. Every sleep problem arises from the fact that there is too much movement, too much Vata, in our internal system. Consequently the body does not find its way deep enough into the relaxation mode. An overactive sympathetic nervous system means too much movement or Vata that is caused by stress, lack of time and an unsteady lifestyle. If we snack between dishes, do everything differently today than yesterday, don’t get enough sleep, travel a lot and eat foods that elevate Vata, we may not fall asleep and, above all, not sleep through the night.

When we take a look at the different Doshas, we see a Vata imbalance tending to sleep irregular and light. They often wake up between 2 – 6am, but when very exhausted can profoundly sleep. Whereas Pittas sleep can be disturbed by vivid and active dreams or nightmares and difficulties to fall asleep as their mind is too busy. When Pittas wake up, they normally go back to sleep easily. However, Kapha types are generally good sleepers but when out of balance, they sleep too long which makes them sluggish and heavy.

Do you want a better and more aligned life to achieve deeply desired results? A life with more energy, a peaceful mind, and habits that go toward lifelong health and wellness? Discover my health and lifestyle program Embody to Thrive

How can the Ayurvedic way of life be beneficial for our sleep?

The most important keys points are a steady rhythm, diet and stress reduction. The optimal rhythm from an Ayurvedic point of view is three meals at similar times on most days, with the main meal at lunch and a light, early dinner. Of course, it is incredibly valuable to adjust the diet so that we can find a balance based on our constitution. It is also recommended that you go to bed and get up at similar times each day.

But we should also adjust our daily work and stress levels. Stress, regardless of what caused it, lets our nervous system run in a mode that is actually only intended to protect us in dangerous situations. But if we often feel tense, agitated and rushed, we prevent the part of our nervous system that is responsible for regeneration, metabolism and sleep from doing its job.

As a result, we may have permanent elevated cortisol levels, our stress hormone, that can lead to anxiety, hormonal imbalances, increased appetite, obesity and other issues. That is why in Ayurveda we not only focus on nutrition and lifestyle, but also on meditation, yoga and other methods of stress reduction. Therefore the Ayurveda approach is holistic and matched with ones unique constitution.

ayurvedic food for sleep

How diet affects your sleep

The most important tip is to move the main meal to noon and eat it lightly and early in the evening. From an Ayurvedic point of view, early and light means before 7 p.m. and with little fat and protein and not too complex in the composition. Raw vegetables should also be eaten at lunchtime. This is very contrary to some modern-day opinions, but it works. Soups, stews or vegetables, perhaps with a little grain, are ideal for the evening. Especially one-pot meals are easy for our metabolism.

In order to have an early and light evening meal, of course we need to have a good lunch, otherwise we are too hungry. Since the body has the strongest digestive fire at lunchtime – also from a conventional medical point of view – we can digest it well at that time. From an Ayurvedic point of view, our lunch should not consist of a small salad or a sandwich on hand, but of a healthy and rich meal in which we satisfy our fat and protein needs. Interestingly, after such a meal, we are hardly hungry in the evening and can easily get through the night with a small supper until breakfast in the morning. And the body thanks us with a deep and restful sleep.

What helps if we have difficulty falling asleep?

The easiest way for the body to fall asleep is when it is relaxed and not struggling with a heavy meal. Ayurveda recommends establishing an evening routine that automates this process. Everything that prevents falling asleep needs to be reduced: Screen time or very exciting books, an extremely high pace during the day, in the worst case until late in the evening, keep us awake. The thoughts are circling in our head and our energy is moving too much. After an early light dinner it is ideal to enjoy the time with loved ones, to go for a walk or to take a bath. But any other non-digital hobby like writing a diary, drawing, perform handicraft works, is great too.

An important factor is the time we go to bed. Kapha energy is dominant until 10 p.m. The energy of Kapha helps us to wind down and to notice the first signs of end-of-the-day fatigue. Its energy is heavy, steady and calm and perfect for preparing ourselves for better quality rest and a peaceful min. From 10 p.m. the Pitta energy takes over the lead. This energy rises and makes us active and mental busy. Ayurveda therefore recommends going to sleep during the Kapha time, this means before 10 p.m. It makes a big difference for our quality and quantity of sleep.

In addition, the following tools are extremely valuable to help us to come to rest: Gentle yoga exercises that ground and bring our energy down such as Yin Yoga, slow pranayamas such as alternate nostril breathing or meditation. Otherwise, it is recommended to massage the feet with warm sesame oil and an essential oil like Lavender. This also help to descend the energy in our body. And finally, the golden milk or turmeric milk (also made with plant milk) should be mentioned, which make it easier for us to fall asleep.

Are there specific sleeping tips for the individual Doshas?

In addition to the tips for Vata and Pitta that are already mentioned, the duration of sleep is also crucial. Vata needs the most sleep of all. They are not doing well without the mandatory eight hours. With a lot of stress, maybe even more. The eight hours are perfect for pitta, even if they usually don’t like it because they have so much to do.

Less sleep is recommended for Kapha only. Kapha usually has no problems falling asleep and sleeps well through the night. However, they find it difficult to get up. So it is important for them to get up before 6 a.m. As mentioned, the Vata movement principle is dominant between 2 and 6 o’clock in the morning. This movement gets us up more easily. But from 6 a.m. Kapha takes over again. And this energy makes it very difficult for us to get out of bed. With Kapha there is also the fact that a maximum of 7 to 7.5 hours of sleep is better and more relaxing than a longer sleep. This makes them too heavy and sluggish.

Do you want to learn more about your unique constitution, your Dosha? Take the quiz here

BONUS: Yoga and meditation videos for better sleep

Yoga Nidra Tibetan Singing Bowls Sound Bath for Anxiety Relief & Relaxation

Yoga For Bedtime – YUMMY sleepy time yoga with Adriene

A guided meditation for sleep from Deepak Chopra

Hormone Yoga Therapy: Balance your Hormones for Optimal Health

Hormone Yoga Therapy: Balance your Hormones for Optimal Health

History of Hormone Yoga Therapy

Hormone Yoga Therapy is a form of yoga developed by Dinah Rodriguez, a Brazilian author and yoga teacher. Her aim first was to help women who are suffering from unwanted side effects of menopause. But soon she discovered, that the benefits serve all women suffering from any of the multitude of problems caused by hormonal imbalances.

In this post, we will cover everything you need to know about Hormone Yoga Therapy and how it can benefit you.

What is Hormone Yoga Therapy?

It is a holistic practice used to reactivate hormone production. As a result, it is said to improve and even eliminate hormonal imbalances.

HYT includes a fixed set of yoga postures, breathing techniques and visualisations. It draws primarily on hatha and kundalini yoga poses and practices.

Breath techniques (pranayama) alongside yoga poses activate the following glands: the hypophysis, thyroid, adrenal, and ovarian glands. The stimulation of these glands is increased by the application of mudras and bandhas alongside a Tibetan energy technique.

A bandha is also known as a body lock, whereas mudras are gestures with the fingers and hands. Both are used to help energy flow into certain parts of the body. 

Who is it for?

The therapy can reactivate glands and treat low or imbalanced hormones. It is therefore useful for women of any age, and specifically helpful for women who are:

  • experiencing a hormonal imbalance, for example: difficulty conceiving, menstrual disorders, ovarian cysts, vaginal dryness, and low sex drive.
  • looking for a preventative measure for the symptoms of peri- and menopause. Hormone levels start to drop at around 35 years old. 

Techniques used in Hormone Yoga Therapy

The techniques used in the therapy include: asanas (yoga poses), pranayama, mudras, bandhas, visualisation. We also work with the chakras. In order to stimulate the glands, we will practice dynamic asanas, along with powerful breathing.

Various types of breathing techniques are practiced during the class. To stimulate the glands, we use pranayama techniques involving strong abdominal breathing. For instance, breath of fire and full yogic breathing. Strong abdominal breathing moves the qi, prana, in the body and therefore improves circulation to the glands. 

These breathing techniques can also be used daily when you’re looking to find a little more calm or focus.

The practice consists of basic yoga poses and therefore you don’t need to have any experience in yoga to start the therapy! You will be taken step by step through each pose, as well as the breathing techniques.

Relaxation is also an important part. Students are led through the practice of yoga nidra, a relaxing, meditative style of yoga that takes you into a dream-like state. This, consequently, has huge benefits on your mental wellbeing and sleep.

What are the benefits?

This holistic therapy offers a host of mental and physical benefits for women of all ages, who experience hormonal imbalances. 

Managing the symptoms of the menopause

No woman should have to deal with the symptoms of menopause. HYT offers a natural and drug-free alternative to Hormone Replacement Therapy (HRT).

In short, it can help alleviate the following symptoms of menopause:

  • Hot flushes
  • Urogenital dryness
  • Night sweats
  • Insomnia and sleeping disorders
  • Anxiety and sadness
  • Changes in periods
  • Osteoporosis prevention

Infertility

Infertility is often linked to low hormone levels and other hormonal imbalances. The therapy will therefore stimulate hormone-producing glands and consequently help with infertility problems.

Yoga is also a wonderful support to the stresses surrounding difficulties with conception. A regular hormone yoga practice, will promote a positive relationship with your body. As a result, you will learn to love and nurture your body rather than feeling frustrated with or negative about it.

Stress and anxiety

In addition, whether you are experiencing high levels of stress or anxiety, HYT can alleviate the symptoms and leave you feeling much calmer and grounded. Meditative relaxation and visualisation techniques teach you to focus less on your thoughts and more on the present moment. So, these techniques are incredibly valuable and you can practice them on your own whenever needed.

Premenstrual Syndrome (PMS)

Moreover, hormone yoga therapy, can lessen and even heal hormonal imbalances around the period, such as: tender breasts, cramps, mood swings, food cravings, digestion problems and others. It is the regular practice that increases blood circulation in the reproductive organs and balances hormones. As a result, it can help significantly with PMS problems.

More benefits of HYT

Other imbalances where HYT can help:

  • Insomnia
  • Painful periods
  • Incontinence
  • Hypertension
  • Carpal tunnel syndrome
  • Hypothyroidism
  • Polycystic ovaries
  • Low libido
  • Depression and emotional instability
  • Absence/loss of menstruation (amenorrhea)

In addition, here are a few other ways that HYT can help with:

  • Balance the immune system
  • Balance the autonomic nervous system
  • Improve circulation and healing
  • Weight loss
  • Increase flexibility
  • Balance emotions
  • Develop an awareness of a healthy diet and lifestyle

When you should avoid HYT

Certainly, there are some conditions for which HYT is not suitable. Therefore, contact a doctor if you have, or have ever had:

  • During pregnancy
  • Cancer that is hormone related
  • Psychiatric problems
  • Severe hyperthyroidism
  • Severe hypertension
  • Large myomas/fibroids
  • Women who have had appendicitis but still have the appendix
  • Advanced endometriosis
  • Undiagnosed abdominal pain
  • Recent surgery
  • Severe cardiovascular diseases
  • Advanced osteoporosis

In conclusion, Hormone Yoga Therapy offers a natural alternative to Hormone Replacement Therapy. Most importantly, when practised regularly, it can alleviate symptoms of hormonal imbalances. As a result, Hormone Yoga Therapy will help you feel your best again!

Hormone Yoga Therapy Online Workshop

Join me for the next online workshop to learn and discover the hormone yoga exercise series by Dinah Rodrigues. A flow connecting you deeper to your feminine power. Tune in with your natural rhythms and make your hormones work for you.

What are low AMH levels or Anti-Mullerian hormone and how does it affect fertility?

What are low AMH levels or Anti-Mullerian hormone and how does it affect fertility?

Low AMH levels detection

Many women come to see me for a fertility consultation after being diagnosed with low AMH levels by their gynaecologist.

This can be devastating news as they then believe that they have little or no chance at all of falling pregnant naturally, and also have a reduced success rate of artificial insemination (AI) or in vivo fertilisation (IVF). Furthermore, they often believe that their only option to conceive may be through the use of a donor egg.

What is the AMH hormone and how can it be measured?

The Anti-Mullerian hormone (AMH) is secreted by cells in developing egg sacs within the follicles of the ovaries. Each woman is born with an ovarian reserve which is the total number of eggs that she will ever produce in her life. With age, the ovarian reserve of a woman naturally decreases until she reaches menopause and consequently, the AMH levels diminish as well. Therefore, the AMH level reflects the number of eggs carried through the maturation process and will always be looked at on an age-based scale.

The AMH level test can be done on any day of the menstrual cycle. The higher the AMH level, the more eggs a woman has, and consequently her chances of falling pregnant are increased.

Some patients have decreased or very low AMH levels and therefore fewer eggs, this condition is called diminished ovarian reserve (DOR).

Can women with low AMH level or diminished ovarian reserve still conceive?

To better understand this, we need to look closely at the process of follicle maturation. Before follicles develop, they are microscopic in size and are named primordial follicles. Even though they do not produce detectable amounts of AMH, they are still in the tissue of the ovaries.

After a maturation process of approximately 10 months in the ovaries they develop large enough to appear in the ultrasound imaging and are called antral follicles. At this antral follicle size, they begin to produce quantifiable amounts of AMH.

If AMH levels are very low or undetectable, it does not necessarily mean there are no eggs left in the ovaries. However, it will tell us if there are fewer than normal, depending on the age of the woman concerned.

Therefore, women with very low or undetectable AMH levels still have a chance to conceive without an egg donor. The younger the woman, the better the chance of conception. 

pregnancy low ahm level chinese medicine

Which factors can contribute to reduced AMH levels?

  • Vitamin D deficiency
  • Ovarian or cyst surgery
  • Endometriosis
  • Environmental toxins
  • Smoking and drinking alcohol regular
  • Overweight (BMI >25)
  • Accelerated aging due to lifestyle
  • Low blood circulation to the ovaries
  • Poor nutrition
  • Hormonal imbalances
  • Chemotherapy medications
  • Autoimmune disorders
  • Genetic factors

How can Acupuncture and Chinese medicine help with low AMH level

In my practice, we will embark on an investigation to work out any underlying causes for your low AMH level. As a result some nutrition and lifestyle changes may be necessary. And, although the egg quantity can’t be changed we can certainly improve egg health significantly and also create better health conditions.

Regular acupuncture sessions and herbal treatment are said to:

  • promote and increase blood flow to the ovaries
  • result in healthier eggs with higher fertilisation rates
  • create an optimal environment for the egg to mature properly
  • support you physically and emotionally in your process
  • improve correct hormone functions
  • maintain a healthy pregnancy and prevent miscarriage
  • helps optimal uterine lining
  • increase stress response
  • lower high levels of cortisol

Diet in Chinese medicine is another very important factor. The nutrition advice differs from person to person due to their given Chinese medicine diagnosis. However, some general advice exists for improving the chances to conceive.

Women with low AMH level should:

  • eat mostly whole foods and eliminate processed foods
  • eliminate sugar which can cause inflammation and other health issues
  • consume protein from vegetables, white meat and fish
  • reduce or avoid completely red meat
  • reduce coffee and black tea

Yoga – Can it improve fertility in women with low AMH levels?

Women affected with low AMH levels can increase their fertility with yoga. Through my diagnosis based on Chinese medicine, I know which meridians (energy pathways connected with the inner organs) are concerned and I can offer specific yoga poses which strengthen these meridians.

Hormon yoga for fertility will also help to:

  • reduce anxiety, worries and stress
  • improve the blood circulation to the ovaries and uterus
  • improve flexibility in the hip and pelvic area
  • can help to improve or heal underlying responsible conditions

A customised set of yoga postures is a real booster for conceiving more easily and can afterwards result in a healthy pregnancy and good delivery.

These articles could be interesting for you as well:

How to improve your fertility naturally

A Cold Uterus: How it influences menstruation, fertility and pregnancy

Chinese medicine: How the Kidneys influence your Fertility

Female Sexuality & Chinese Medicine: Solving Sexual Problems Naturally

Coffee – Is it Good or Bad for your Health?

 

How would it feel to free yourself from your symptoms? Ready to change and invest time and energy to get to the root of your problem? Then book your session now. I am looking forward to meeting you.

6 Benefits of Going on a Yoga Retreat

6 Benefits of Going on a Yoga Retreat

1. DEEPEN YOUR PRACTICE

Whether you are a beginner or already an advanced yoga practitioner, a yoga retreat is a great option to bring you to the next level. You become aware of new muscle groups and joints while exploring new areas of your body. Yoga retreats offer you an exciting way to discover new postures and teachings which widen your horizon and develops your own personal unique yoga practice.

2. DETOX YOUR MIND

Mind full or mindful? Our mind in everyday life is running constantly and unconsciously, making it difficult to control our thoughts. Paying attention to what you think is the first step to a more fulfilled and happier life, as you can’t have negative thoughts and lead a positive life at the same time. While on a yoga retreat you are away from your everyday life, in a favourable environment, having the possibility to slow down, to meet new people and to get the distance which is often needed to see things anew. Integrating meditations in the yoga retreat schedule supports the process.

 benefits of going on a yoga retreat

3. CONNECT WITH NATURE

You are nature – not separate from – but an integrated part of it. We are made up of all the same elements that make up the planet. Most yoga retreats are located in secluded natural locations. The perfect way to get out of the busy and stressful life and to connect again with nature. Go for a walk, breathe fresh air, expose yourself to sun, discover new plants and trees and feel the positive energy around you. Watch the stars during the night, become fascinated by the universe and its immense dimensions which were founded millions of years ago. Be carried away by the sound of water, which soothes your soul and is the fundamental basis of all life. The calmness and peace of nature helps you to deeply relax and connect with your inner self.

4. CREATE A MINDFUL EATING HABIT

Make sure that the yoga retreat you pick, offers fresh, local and healthy food. Eating foods that were naturally grown works wonders for your health and overall well-being. You can find new inspiration for trying new ways to prepare your food at home and regular eating times prevent you from snacking in between which can have amazing effects on your digestion and weight. Often we eat our food unconsciously, not even tasting it really and are driven by different emotions. Long mealtimes help you to develop a mindful eating habit which means eating with the right intention while paying attention to it.

5. REST, RELEASE AND RENEW

We rarely take the time to fully rest. Constantly busy doing something, planning the next date and being one step ahead. If you take the time to listen to your body, it prevents you from getting sick, a burn-out, depression and other illnesses that result from disconnecting with yourself. Taking time out to release and renew each day is essential to living well.

6 benefits of going on a yoga retreat

6. MEET LIKE-MINDED PEOPLE

Finding your own tribe, surrounding yourself by people who want to share the same passion can be a great motivator. Especially in a world which is driven by superficial relationships on social internet platform, it can be life-chaging to turn LOLs into real life laughter, seeing other peoples faces, their hand gestures, hearing the emotion in someone’s voice. Connecting with people in reality can help you to get more support in the processes you’re going through. Together we are stronger and can achieve more.

TIME-OUT?

Are you ready to cultivate a new habit with a good deal of health benefits without breaking the bank? Why not book yourself a spot on our upcoming spiritual yoga retreat in South Portugal in October?

About the author Carina Greweling

Carina is a state-approved naturopath from Germany who studied after her exam Chinese medicine, Craniosacral therapy and Bach flowers and deepened her knowledge of meditation and yoga while she was living in India. She trained in traditional Ashtanga Vinyasa Yoga in Mysore, at the world famous BKS Iyengar Institute in Mumbai and also at the Yoga Institute Mumbai, the oldest Yoga school in the world. Her experience is therefore influenced by many different styles of yoga. In regular workshops and yoga retreats she proposes to gain deeper knowledge and inspiration about a healthy body and mind. She also gives online consultations.