Never before have we had the multitude of aids, programs, and apps to help us live well and navigate through the modern landscape, and yet, as high as one third of the American population does not get the recommended sleep of seven hours every day, and many suffer from sleep disorders, according to the Centers for Disease Control and Prevention. It is no secret that poor quality or lack of sleep causes many health complications or indirectly contributes to a myriad of chronic ailments. Do you think you consistently maintain the quality and length of shut-eye you require every day to feel good and function optimally? If not, here are some helpful pointers:
Identify Potential Causes
First, it is important to isolate the likely culprits that may be sabotaging your sleep — physical, emotional, environmental or circumstantial. If the underlying cause is a potential bodily or psychological malady, seek immediate professional help. No measure of luxury or soothing surroundings can help if you need medical care.
Evaluate How, When and What You Feed Yourself
The adage goes — You become what you eat. Besides designing a balanced diet that incorporates all the essential food groups and supplements and plenty of liquids, it is crucial to understand the optimal time periods to ingest food and drink, so they do not interfere with your sleep. Remember these tips:
- Drink plenty of water and other liquids during the day but avoid drinking and eating at least three hours before bedtime.
- Having alcohol close to bedtime may help you fall asleep, but it also causes disruptions in the REM sleep and breathing, leaving you drowsy the next day.
- You may enjoy your caffeine boost, but if you are having trouble falling asleep, avoid coffee, tea and other caffeinated beverages six or eight hours before going to bed.
Some form of daily exercise, even if for 20 minutes, can do wonders for your sleep. But be sure to finish your rigorous work-outs five or six hours before sleep time, so that the endorphin rush is dissipated, and your body can enter deep sleep.
If you are spending as many as four or more hours on social media, your mind is bound to experience some feelings of discontentment and uprootedness. To live is to contemplate emptiness, among other things. Try not to rush to social media when you have an opportunity to be still and meditate.
Get a Hold of All Your Tools
Instead of helping us become focused and connected with what is most important, at times our devices seem to distract us from a centered, peaceful life. If you are one of the many people who have multiple social media pages, emails accounts, and texting services, you likely spend hours each day logged into your phone, endlessly cycling through various channels — taking your phone to bed as the last thing you see before sleep and the first thing you reach for upon waking.
Our tools can’t be blamed. A colloquial Hindi saying goes — One who cannot dance blames the courtyard for being crooked. Do an inventory of your media activities and find out how you can maintain a fine balance between employing your tools to stay informed and connected with the world remotely and retaining autonomy to create a life that’s centered and engaged with real people and activities.
Secure a Space Conducive to a Restful Sleep
Besides sticking to a regular sleeping and waking schedule, make sure you have a comfortable bed in a dark and quiet area. Use the bed for sleeping only; avoid other activities in bed, such as lounging or working. Depending on your sleeping position — on the stomach, sides or back— choose a flat, thick, or in-between pillow size respectively to maintain the natural curvature of the spine and to avoid strain on the neck and back.
Get To Know the Amrit Concept and Offerings
The Amrit team goes an extra mile to ensure you experience the best sleep of your life. The designated sleep specialists work with you to find your ideal pillow and create a sleep environment customized for you. Here are some popular services:
- Ritual bath butler service
- Calibrated circadian lighting to your rhythm
- Blue light education
- Bath concierge for your personalized aromatherapy bath
- Yoga Nidra meditation guidance for facilitating a state of deep relaxation
The Amrit philosophy is based on the Five Pillars of Wellness — mindfulness, nutrition, fitness, relaxation, and sleep. These fluid guiding posts are based on the science of Eight Limbs of Patanjali Yoga. You have surely heard the saying — A healthy mind resides in a healthy body. Amrit ensures that all aspects of your body and mind are well attended to.
Amrit is located on Singer Island in Palm Beach County on a peaceful stretch of the Atlantic Ocean. Partnering with the Himalayan Institute Amrit combines wellness principles from Eastern traditions with Western luxury and the latest technologies. Contact an Amrit team member today and learn how you can attain your optimal health and sleep.