Some Do's and Dont's for that deep soulful n soundful sleep ...Zzzzz

Sleep time - 8 hrs (10 pm to 6 am, same time will help with the biological clock settings, Circadian rhythm, REM)

To take off into a soothing, relaxing and a peaceful world of natural healing and rejuvenation for your body and mind, you need to ~

#Place your phone on FLIGHT mode! 

#Get away from all electronic devices/ white light/ anything loud for the senses/ fluid consumption one hr prior going to bed.

#Keep a gap of minimum 2 hrs to max 3 hrs between dinner and sleep time. That said, also don't go to bed empty stomach. 

#Dinner should not be very heavy, salad, no curd, a small portion of only one type of grain (either rice /roti), 1 dal and one veg. Can include a small cup of warm Turmeric date milk/ Chamomile tea as per the Prakriti (Body's constitution) one hr before going to bed.

#Keep the last hr of the day for reading some good book, doing some light bedtime exercise, a short 15 min of spiritual practices with cross legged and eyes closed (Nadi shodhan/ Brahmari/ full yogic breath/ Meditation/ Om Chanting) preparing yourself for bed and maybe writing about the day's learning. Mudra breathing for sleep - Shakti Mudra (Also relives back and hip pain due to prolonged sitting).

#Sleep on your back. Not on sides or stomach. With hands at the sides or on stomach, head should be raised up from shoulders to avoid blood accumulation in the head region.

#Take a warm water bath with a light fragrant essential oil or body wash to cleanse all the days dirt and soothe any muscular aches. Could include moisturizing your body as a relaxing massage.

#Foods for good sleep - increase food items in your diet which are rich in Magnesium(leafy veg, sweet potato, dates, banana, nuts and seeds), oats, soaked almonds, avoid white sugar, caffeine after 5pm or forever if possible! 

#Feet should be warm naturally. If they are cold, it means low healthy and won't let you have a good sleep. Sleep with a pair of warm socks. 

# Don't cover the face while sleeping, keep the fan at a low speed and windows open enough for well ventilation. 

#Sleep with the head pointing towards the South. If not possible, place it towards the east. Never in the south direction.

#Keep your room clean, neatly arranged and clutter free to have more free space and clean air. You could make use of some light fragrant candles. Avoid using the underneath area of bed as a means of storage. 

#Do not hit the snooze button and try to oversleep. Your body has woken up. Don't let it start controlling the mind first thing in the morning!

#Every place has its purpose and energy. You cannot sleep on the dining table, similarly you should not eat on the bed.

#Don't sleep in the afternoons. Let the afternoon siestas be for old people. Also if you do something very frequently, it loses its charm and doesn't feel exciting when the right (night) time arrives!

#Health is 30% exercise 70% food and 100% sleep.

Good Night, Sleep tight, Don't let the bugs bite, Wake up light :)