Why Sleep is So Important
Part of a healthy daily routine is getting to bed on time to get a proper night’s rest.
I get it, we are busy...
We wear it like a badge of honor. Not only are our schedules jammed-packed, but if you are a parent, then you have even more to juggle between the activities and commitments of your kids and everything else. If you are an entrepreneur or working on your professional growth, a student, or all of the above, then you are probably on the verge of burnout.
Making time for them, your partner, and even yourSelf seem more like a pipe dream than a reality…
The reason for this is a lack of sleep. Sure, we can kinda function on 3-4 hours of sleep. Run around to the point of exhaustion, drink an espresso or take a power nap to keep going, all to rinse and repeat the next day. But, the reality is, our physiology is not able to operate at its optimal when we neglect to care for the very motor that keeps us going.
Our brain needs us to go to sleep so it can clear out the clutter, remove the waste, rewire new neurons, create new patterns, process all the learnings, and repair itself. When you are sleeping, the lymphatic system can go to work during the Pitta time of night to assimilate, process, and nourish the dhatus (tissues), so you arise refreshed and prepared to receive the day, people, and experiences ahead.
Your mood depends on how you sleep.
Ever heard the term, “they woke up on the wrong side of the bed?"
Without proper sleep, your mood is poor, you may become irritable, hot-tempered, sharp, and make not-so-good choices. This is a Pitta vitiation, and a best practice would be to find time for a 5-20min meditation or 20min power nap, yoga, or walk to reset and come back to yourSelf.
When your body is tired, it is important to not fight the natural urges and allow the body to take rest. The practices of restorative yoga, sound healing, yoga Nidra, and TM are wonderful ways in which to experience deep rest and arrive whole as though you slept for 8 hours to recharge.
The process of getting to sleep is different for each person. Mostly because it depends on their Prakriti (dosha constitution), and age. Remember, “As the brain changes, how we see the world fundamentally changes.”
- Dr. Travis
Studies have shown (I have them posted in our research section on our website), that TM and proper sleep have made significant improvements to cognitive functioning. Proper sleep will promote a better quality of life as you gift the body the ability to naturally restore itself. This is the embodiment of two main SCI (Science of Creative Intelligence) principles, rest and restore, and do less and accomplish more.
Life's greatest gift is the blessing of your health.
The Dali Lama once said, if you are very busy, meditate for 1 hour.
As I mentioned, the lymphatic system is at its peak performance when we are sleeping (Olmstead, 2022). This is essential for Pitta dosha to do its job.
Another reason why sleep is important is that it gives us a glimpse into Cosmic Consciousness.
(Part of the different levels of consciousness we studied together a few episodes ago).
Maharishi expresses this glimpse into Cosmic Consciousness through Witnessing sleep and dreaming. He states in one of his lectures,
“Deep sleep means we are not aware of anything. Inner awareness is lively, but this does not mean that we are aware of things around us. Non-awareness of anything outside. But inside we are awake: this is the co-existence of deep sleep and the fourth state of consciousness.” (Where we experience TC and the waking, sleeping, and dreaming, in unison)- We are performing an action, while we are in a space of rest, unbothered by surface level.
Like that, when we sleep, we are “cleaning the slate,” as Illi says. Giving ourselves the ability to let go and “sleeping on it,” approaching whatever was presented before with a fresh outlook.
As a research junkie, I have a ton of articles to share with you on the importance of sleep, which you can find on our website under the research tab. The reason for this is that yoga and Ayurveda play an integral role in encouraging rest and restoration.
In Yoga, we end most of all classes end in either Svanasana, Chetanasana (restorative lying on back pose), Pranayama (breathwork), Meditation, or Suhkasana (seated easy pose). Physiological and Psychological repair.
In Ayurveda, we encourage sleep to begin by 10 pm and to prepare yourself for bed during Ritucharya around 8 pm. It is also why dinner should be taken between 6 pm - 8 pm. Physiological and Psychological repair.
Your digestive and cognitive organs will thank you and bless you when you make this very challenging, but a simple change in your life.
What to Avoid before Going to Bed
Avoid caffeine for about 8 hours before bedtime.
Avoid nicotine and alcohol in the evening. Alcohol might help you fall asleep, but it can cause you to wake up in the middle of the night.
Do not lie in bed for a long time trying to go to sleep. After 30 minutes of trying to sleep, get up and go to a different room. Do something quiet, such as reading or listening to music. Do not do anything that stimulates your brain. Then, go back to bed and try to fall asleep
Do not watch TV or eat in bed. Only use your bedroom for sleep
Avoid eating anything heavy before bed
Avoid drinking water right before bed
Avoid electronics and TV for 1 hour before bed.
S.L.E.E.P
Use this SLEEP acronym to help you create healthy sleeping habits and hold yourself accountable by Kerrine Ramsey.
S- (set time) Set times for sleep and wake. Adjust your schedules for the changing seasons
L- (light) keep the room dark, cool, comfortable, and ready for sleep.
E- (electronics) Turn off electronics an hour before bed.
E- (Exercise) regularly. Physical activity increases your drive to sleep at night as well as reduces stress and improves mood.
P- (Performance) Proper sleep leads to optimal performance in daily activities and well-being
The Importance of Getting to Bed Early for 40-75+
Physiological Composition
Brain Cognition
What to Avoid Before Bed
Physiological Composition
“Every state of consciousness has a corresponding state of physiology “
Two processes known as the model of sleep -Sleep pressure increases with every hour of being awake. Circadian rhythms, (24hr rhythms) or neuro-adrenaline where we are more alert and more sleepy. These natural rhythms interact with the ongoing sleep pressure.
Adenosine receptors = all cells have receptors for adenosine (like a lock and key), when adenosine is in the cells, it makes it hard to study late at night. Facts can not be retained, because the brain is firing slower.
Circadian rhythms = direct correlation with the hypothalamus in the brain that is receiving the amount of sunlight outside. As it gets darker, it registers it is getting darker. The pineal gland is activated by light on the retina. The less light the more melatonin.
Around 9-10 pm the body is naturally beginning to shut down. 1-2 am is when the drowsiness reaches its peak and then begins to wake up around 6-7 am.
3 pm drowsiness sets in again, and in most other traditions, this is known as Siestas where rest is taken and activity is taken place after.
Change is an evolutionary direction on the basis of progress. - Dr. Travis
Brain Cognition
Sleep clears brain dirt from the brain. The process is Deep Sleep -> 60% more space around the neurons (the virtual tube from the neuron of cerebral spinal fluids) -> to wash out the neuron
As delta brain waves are increasing, the cerebral fluid is moving more and more through the brain to wash out or purify the brain dirt to create space for more alertness upon awakening.
We discover this through studies of T.M (transcendental meditation) which is widely used throughout the Maharishi Ayurveda Practicing Community.
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