Ayurvedic Summer Siesta: Natural Ways To Day Sleep

Ayurveda is an ancient system of medicine that emphasises the balance of food, sleep, and sex for a healthy life. According to Ayurveda, sleep is one of the three pillars of good health, along with food (ahara) and control over sexual energy (brahmacharya). The right balance of these three elements is required for a healthy life.

Ayurveda recommends sleeping during the day, but only in certain cases. According to Ayurveda, people who are healthy and strong can take naps during the day only during summer. This is because, during summer, the nights are shorter, which disrupts sleep, and the body gets tired due to the hot weather.

Ayurveda also provides guidelines for different dosha types to improve sleep. For example, people with high vata should consume heavy and rejuvenating foods and avoid too much activity before bedtime. Pitta-dominant people should eat cooling foods and go to bed by 11 pm. Kapha types should eat light and warm foods and avoid sweets at dinner.

Take a cool shower before bed

A cool shower before bed can be a great way to improve your sleep, especially during hot summer nights. Here are some tips and benefits of incorporating this practice into your bedtime routine:

Benefits of a Cool Shower Before Bed

• Temperature Regulation: A cool shower can help lower your body temperature, which is crucial for sleep. Our bodies naturally experience a decrease in core body temperature before sleep. By taking a cool shower, you can accelerate this natural temperature regulation process and prepare your body for sleep.
• Relaxation and Comfort: A shower can help you relax and unwind after a long day. The sensation of cool water on your skin can be calming and soothing, aiding in the transition to sleep.
• Cleanliness: Taking a shower before bed ensures you are clean and removes any sweat, dirt, or impurities that have accumulated throughout the day. This promotes good hygiene and prevents skin issues, leaving you feeling refreshed and comfortable when you slip into bed.
• Reduced Congestion: If you are dealing with allergies, a cold, or sinus issues during the summer, a cool shower can help open up your nasal passages and provide some relief.

Tips for Taking a Cool Shower Before Bed

• Water Temperature: Aim for a water temperature that is cooler than your body temperature or room temperature. You can start with lukewarm water and gradually make it cooler. Find a temperature that feels comfortable for you.
• Timing: Allow your body to cool down after the shower before you go to bed. It is recommended to take a cool shower 1-2 hours before bedtime to give your body enough time to reach an optimal temperature for sleep.
• Routine: Incorporate the cool shower into your bedtime routine. This can signal to your body that it's time to wind down and prepare for sleep. Combine it with other relaxing activities such as reading or light stretching.
• Avoid Excessive Cold: While a cool shower can be beneficial, avoid extremely cold temperatures, especially if you have certain medical conditions or sensitivities to cold. Always listen to your body and adjust the temperature as needed.

Have a coconut-oil foot massage

Foot massages are a simple, effective way to unwind and ground your energy at the end of the day. In fact, in the Vedic tradition, feet are referred to as "organs of action", considered to be the body's foundation, structured to support its weight and provide mobility.

Ayurvedic foot massages are a way of massaging the whole body, relaxing the entire body and mind. They can also help alleviate psychological imbalances, including anxiety, nervousness, and depression.

Coconut Oil

Coconut oil is recommended for your Ayurvedic foot massage during the warm or hot parts of the year. It is sweet and cooling, and can be combined with other essential oils such as lavender, chamomile, eucalyptus, sandalwood, rose, honeysuckle, and fennel.

How to Give Yourself a Foot Massage

• Place an old towel under your feet.
• Warm your oil to a comfortable temperature.
• Apply oil all over your foot.
• Vigorously massage the front of the foot with both hands.
• Do long strokes on the long bones, top and bottom. Remember your ankles too.
• Massage in long strokes on the long foot bones, and round strokes around the ankles.
• When massaging the top of the foot, press into the spaces between each of the bones.
• On the soles, use firm circular strokes.
• If you find a spot that feels tighter, hang out there a little bit longer, but don't overdo it.
• Remember all your toes. Starting with the big toe, press at the base of the nail from the top of the toe and under using your index finger and thumb.
• Massage from the base of the toe where it's joined to the foot, up to the tip.
• Repeat the process for the other foot.
• Cover your feet with socks if doing the massage before bedtime.
• Use rubber-soled slippers, shoes, or sandals if you get up. Oil is slippery on wood and tiled floors, even through socks.

Sleep naked

Ayurveda is all about balance. In the summer, you want to balance out the heat so you can get a good night's rest. Sleeping naked is a great way to do this. Why add an extra layer when it's hot?

Tips for sleeping naked in the summer:

• Take a cool shower before bed. Start with lukewarm water and gradually turn the faucet to cold.
• Sleep on cotton sheets with a high thread count. Cotton is a breathable fabric that will help keep you cool.
• Choose light-coloured sheets. Lighter hues such as whites, creams, or ocean blues will reflect light and keep you cooler than darker colours, which absorb light and heat.
• If you do wear pyjamas, choose breathable cotton.
• Use a fan to keep air circulating. Most ceiling fans have two settings: one for summer and one for winter. In the summer, the fan should run counterclockwise and blow air straight down.

Drink warm milk with nutmeg before bed

Drinking warm milk with nutmeg before bed is a great way to improve your sleep quality. Nutmeg contains compounds with mild sedative effects, such as myristicin, which can help you feel more relaxed and less anxious. It also boosts GABA levels in the brain, easing the symptoms of insomnia.

The combination of warm milk and nutmeg is especially beneficial for sleep. According to Ayurveda, warm milk is one of the most nourishing foods, promoting healthy tissues and a balanced nervous system. The milk's warmth simplifies its molecular structure, making it more easily digestible.

To make this Ayurvedic sleep tonic, start by warming a cup of milk—preferably full-fat milk or a non-dairy substitute like almond or soy milk. Bring the milk to a boil, then reduce the heat to medium and stir for 2 to 3 minutes. Next, add 1/2 teaspoon of ground nutmeg and stir until combined. You can also add a pinch of cinnamon for extra flavour. If you'd like to sweeten the drink, add some honey, but be sure to let the milk cool down a bit first.

For best results, try to finish this drink about 30 minutes before bedtime. This will help you get a good night's sleep and wake up feeling calm and refreshed.

Eat a bigger lunch and a lighter dinner

Eating a bigger lunch and a lighter dinner is one of the best ways to improve your sleep quality. Here's why:

According to Ayurveda, digestion and sleep are closely connected. At noon, when the sun is highest in the sky, your agni (digestive fire) is at its peak performance and can handle a larger meal. On the other hand, your digestion is weaker in the evening. Eating a large meal at night can burden your digestive system and disrupt your sleep.

Therefore, it is recommended to make lunch your biggest meal of the day and opt for a lighter dinner, ideally finishing at least three hours before bedtime. This gives your body time to rest, recharge, and repair at night without being occupied with processing a heavy meal.

• Plan your meals ahead of time to ensure you have a nutritious and satisfying lunch.
• Include a variety of foods from all food groups in your lunch, such as complex carbohydrates, lean proteins, healthy fats, and lots of vegetables.
• Make sure your lunch is well-balanced and includes all the necessary macro and micronutrients.
• Keep your dinner light and simple. Opt for easily digestible foods such as soups, salads, or grilled items.
• Finish your dinner at least three hours before bedtime to give your body time to digest the food properly.
• If you feel hungry before bed, opt for a light snack like a cup of herbal tea with a few nuts or a small portion of fruit.

By making these adjustments, you'll be able to improve your sleep quality and give your body the rest it needs to function optimally.

Frequently asked questions