Sleep is an important function of life. It is during sleep that growth, regeneration and healing is most active. It is during sleep that we process our daily experiences; and clear and refresh our minds for the next day’s mental activity. It is during sleep that we recover from stress – physical, emotional and mental.

Sleep deprivation can cause loss of mental function, mood disorders and promote inflammatory diseases and pain.

In order to have good quality of sleep, you need to prepare for it, and take steps to ensure that your body and mind can optimise the time available. This involves signalling to the body that it is night-time; ensuring you have a comfortable environment; completing other functions such as digestion in good time; and relaxing the body and mind so you go straight into the deep, restful states of sleep.

Create a routine around sleep; better still create a ritual that celebrates the vital process of sleep.

Sleep Routine

Have dinner early – at 6-7 pm – and have a light, digestible meal. Reduce carbohydrates, dairy and sweets, and prefer soups.

Use the daily cycles of the ayurvedic Doshas – Vata from 2-6 o’ clock; Kapha from 6-10; and Pitta from 10-2. Go to sleep in Kapha time – around 10 pm – as this is the time of heaviness. Wake up in Vata time – around 6 am – as this is the time of lightness.

Start winding down at around 8-9 pm:

• Switch off the TV and computer; and dim the lights. This signals to the brain that it is night-time.
• Engage only in quiet activity and gentle, peaceful conversation.
• Do some gentle yoga stretches – forward bends, twists, recovery poses.
• Do some gentle deep breathing – Alternate Nostril Breath (Nadi Shodhana), Black Bee Breath (Brahmari) or Throat Awareness Breath (Ujjayi). Have a Yoga Therapy consultation for a complete programme.
• If you do drink milk, have half a glass of milk warmed with a selection from ginger powder, cinnamon, cardamon. Add a pinch of nutmeg, and some honey. For a more potent effect – especially if you wake up during the night – take an ayurvedic herbal formula that I can prescribe for you.
• A simple 10 minute meditation such as breath awareness in the nostrils.
• Lying in bed on your back, visualise a wave moving up the legs and body as you breathe in; down the body and legs as you breathe out. Slow the breath down, and feel the body getting lighter and lighter. Alternatively, listen to a Yoga Nidra MP3 that we can provide.

If you follow this routine for some time, you will find the quality of your sleep improves. Even if you don’t get a full night’s sleep, the deep sleep in the early part of the night will recharge you sufficiently. As a result, your health and wellbeing will improve.

If you need a complete programme, contact us for a consultation.

Copyright Gerald Lopez 2010. All Rights Reserved.

Sharn Rayner - Pod Consulting

Science of Life has teamed up with Pod Consulting Ltd; to provide powerful stress management programmes for businesses.

Stress situations offer opportunity for growth – provided the stress is effectively and systematically managed. Many progressive businesses are finding that well-managed workplace stress offers significant bottom-line benefits.

Expected results include:

• Improved health and wellbeing
• Better sleep and ability to relax
• Reduced absenteeism and improved workplace productivity
• Improved communication and relationships within the workplace
• Improved communication and relationships with clients and suppliers, enhancing the business brand

Gerald Lopez - Science of Life

The comprehensive programme includes the following:

• Assessment of participants for current stress levels and ability to manage pressure.
• Practical workshop on definitions, causes, effects and signs of stress; and simple and powerful stress reduction techniques.
• One-on-one coaching to integrate workshop knowledge, set goals and devise action plans.

Your coordinators and facilitators for this exciting new programme are Sharn Rayner of Pod Consulting Ltd, and Gerald Lopez of Science of Life. They offer combined experience and skills in Human Resources and Stress Management.

Contact us now for further information. Phone 0800 235 023 or email us.

Breast Cancer Awareness Month is here again, and there is the usual talk of early detection and of finding the “cure” around the corner, but no mention of preventing the dreaded epidemic — an absurd and cruel philosophy that fails humanity by focusing on closing the stable door after the horse has bolted.

By focusing on disease, we create anxiety and fear, which itself creates disease by causing stress and disarming the immune system. Instead, by focusing on health, women can move from a position of fear to a position of empowerment.

For the benefit of our beloved womenfolk, I now share vital (from the Latin vitalis “of or belonging to life”) information on staying healthy. more…

There is a wealth of information on what we should eat to stay healthy — Today, I shall talk about a subject that goes unmentioned in the health circles: How we eat, and how our eating habits affect our health.

The Art of Eating

Have you ever wondered why some people may eat all the “right” food but still get sick? Whilst some eat “wrong” food but remain healthy?

Part of the solution may be due to HOW they eat. more…

A study found that almost four in ten patients (36%) with aggressive prostate cancer did not need planned surgery or radiotherapy after making simple lifestyle changes.

Doctors found that the adjustments slowed down or even halted the progression of their disease.

And they claim that there is no reason that the benefits could not be seen in other types of cancer.

more…

Health is really about our most intimate relationship – that with ourself. In this modern age, it is also one of the hardest relationships. We are so used to dealing with the outside world, that we have forgotten to look inside. In fact, many people are afraid of looking within, for fear of what they may find – their “shadow” selves, perhaps, or some insanity waiting to be unleashed.

As long as we turn away from ourselves, what is hidden remains hidden. What is worse, what is hidden influences our behaviour, our thoughts and our moods. We remain slaves to our subconscious drives, puppets of thought patterns inserted into our psyche who knows how long ago – by parents, schools, churches, advertising. more…