Rest: Practices Inspired by Ayurveda

In our modern world, the concept of rest can seem a bit revolutionary. "Busyness" and "hustle" culture is glorified in many ways. Accomplishment is centered on "doing" rather than "being." We can have a balance of both. Proper rest is key to optimal health. Yet, we often place rest lower on the priority list.

When stress levels are high, we can often find it a struggle to rest or simply wind down. Add to this the increased amount of screen time from computers, phones, etc., and our nervous systems are easily tricked into this cycle of overstimulation.

If you find you have a hard time getting to the point of closing your eyes at night or feel like you don't wake up feeling refreshed, then some of these Ayurveda-inspired practices may be helpful.

Not familiar with Ayurveda? You don't need to be in order to enjoy the benefits of this time-honored tradition.

Ayurveda, the "sister science" of yoga, is considered to be the oldest healing tradition. Originating in India more than 5,000 years ago, Ayurveda is "the science of life." Believe it or not, Western medicine has its roots in the teachings of Ayurveda. This ancient healing tradition focuses on prevention through creating balance in body and mind. To put it simply, we can find balance by understanding our own individual constitution (prakruti), the "microcosm," and the environment around us, the "macrocosm"of nature's rhythms. When we have this understanding, we can live within the natural cycles and make lifestyle choices that help encourage balance and overall health.

When it comes to rest, Ayurveda places emphasis on establishing a regular routine. Here are some simple ways you can encourage rest, particularly as you prepare for bed at night.

• Avoid eating after 7:00 p.m. Between 10:00 p.m.-2:00 a.m., your body undergoes the process of digesting and metabolizing.

• In the evening, start to dim lights in your home to help prepare the body for sleep.

• Refrain from screen time just before bed. Try to shut down devices at least an hour before bedtime to allow your body to start to wind down.

• Aim to go to bed by 10:00 p.m. If you stay up later than this, you may find you get a second wind, making it even harder to fall asleep; or, you may also experience the urge to snack (see first bullet point above!).
  

If you find shutting down devices and starting to slow down to be a challenge for you, experiment with these evening practices to find what resonates (in no particular order):

• Sip on a warm, non-caffeinated beverage like herbal tea.

• Read a book. Rather than scrolling through your social media feed, or getting lost in a Netflix binge, grab an old-fashioned book.

• Journal. Reflecting on your day can help you process and digest your experiences, quieting the mental chatter as you prepare for sleep. You can simply practice jotting down 3-5 things you are grateful for from your day.

• Self-massage. The Ayurvedic practice of Abhyanga, a warm oil massage, can promote rest. This is such a wonderful self-care technique; lovingly massaging yourself can help you get out of your mind and into your body, sending soothing signals to your nervous system. You can practice a full-body massage or simply massage the feet and place socks over the feet. This massage has a very grounding, nourishing effect.

• Take a bath or warm shower. This can promote relaxation. Light candles and create a soothing environment. You can add Epsom salt to the bath water to help release release stress and promote sleep; Epsom salt can also help reduce pain and swelling. If showering, add several drops of essential oil to the shower floor. The steam from the shower will help diffuse the oil, creating a wonderful aromatherapy benefit. Some oils that promote relaxation include lavender, neroli, bergamot, orange, ylang ylang, rosemary, or whatever oil you personally find calming.

• Grounding Movement. Enjoy a simple, grounding movement practice. This can be gentle seated movements that help to release tension from the day. Or, a restorative yoga practice is a lovely option to encourage relaxation and rest.

• Breathe. Alternate Nostril Breath (Nadi Shodhana Pranayama) is one technique that has a balancing effect. TIP: If practicing before bedtime, start the inhale through the left nostril for a more lunar, calming, nourishing quality. Access Natascha's FREE VIDEO TUTORIAL.

• Meditate. Set aside anywhere from 5-15 minutes. Guided meditations can be very helpful, as well as Yoga Nidra. Try the Insight Timer app for a vast library of free guided meditations. You can even find practices that specifically focus on sleep.

When starting a new routine or incorporating new practices into your routine, I always encourage you start small to encourage sustainability and consistency. Pick one thing to focus on, just a few minutes is all you need, and start to bring that into your routine. Once you feel established, you can layer in other practices. Most importantly, connect with feels most restful and nourishing for you. This isn't about checking boxes or "achieving" anything; this is about consciously connecting to yourself and committing to weaving in rest when and where you can. If you give any of these suggestions a try, I'd love to hear from you and welcome your comments!