Ayurvedic Sleep Remedies: Ancient Bed-Time Techniques

Prepare for a nourishing journey while embracing time-tested deep-sleep practices to support rejuvenation and healing. Utilise this wisdom anytime, anywhere. Get ready to experience a restful and rejuvenating sleep with this soothing practices. Sweet dreams await!

Transcript

Good evening and welcome to this sequence of sleep remedies Gracefully passed down from the mother of medicines the ancient science of life Ayurvedic medicine my name is Dylan and Wherever you are in the world whenever You are resting in the world.

I am so grateful that you and I Get to sink into deep regenerative sleep together this evening Our practice this evening Will be simple.

Our practice this evening will be an invitation to nourish So that we can support Rejuvenate heal and love Ourselves You won't need to listen to this recording every evening Because my intention is for you to embody this wisdom and these time-tested deep sleep techniques for you to utilize and share any time any place The techniques that I'm going to share with you and then I'm going to share here can help anyone But beyond this recording for additional techniques and expanded knowledge around sleep You can listen to my course on insight timer Ayurvedic nighttime routine for deeply regenerative sleep Also,

This is not a substitute for professional help There are no scientific claims and if you are experiencing deeper sleep imbalances Please consult a quality health practitioner now in gratitude to the Vedic sciences the laws of nature the fundamental mechanisms of how nature including you I and night operates We shall begin this evening series of simple practices for a deep Restful and rejuvenated sleep firstly What you will need for this practice a bucket or small tub for a footpath This is optional two tablespoons of any type of salt This is optional for the footpath one or two of the following herbs lavender essential oil and or one tablespoon of trifleur powder an Ayurvedic herb one or both of these Herbs are optional for the footpath you will need one towel to keep next to your bed a pair of thin socks to sleep in a small bowl of oil This can be a couple of tablespoons of any of the following oils It can be ghee Which is clarified butter This is an effective and superior choice of oil for your bedtime routine Sesame oil is another option for more warming and a good oil to choose around the winter time coconut oil is a more cooling and a oil that's good to use around summertime or for those experiencing heat in the body or If you don't have any of these three oils You can use really any whole oil that you have Such as a nut oil or even olive oil but preferably do not use a vegetable oil or Any sort of processed rancid oils and The last thing you will need is to download this premium audio track that way You can keep your phone on airplane mode While listening to this and continue to keep it on airplane mode throughout the night And the importance of that I will later share We are about to begin the practice But before we do make sure you are fully ready Ready for deep sleep That means You have brushed your teeth and anything else you usually do in the bathroom before sleep You have put your children to sleep if you have any You've turned off any Wi-Fi router or smart TV that is within six meters of your bedroom Turning these off at the power point Chances are you have a Wi-Fi router within six meters of your bed or maybe a smart TV in your bedroom You will be sleeping and not needing these devices Non-native electromagnetic fields have significant impacts on your biology one of those effects Being that it switches on the sympathetic nervous system the flight-or-flight response Even though non-native and electromagnetic fields are invisible to the naked eye and not tangibly felt by most people Do not underestimate the biological implications of pernicious toxic electromagnetic fields allow peace and the Earth's native electromagnetic fields to circulate Around your sleeping body when non-native Electromagnetic field devices are properly off Another preparation for this deep sleep is to keep your bedroom dark this involves Flipping screens of devices upside down away from what your eyes perceive or even better Screen devices outside the bedroom Literally tape up with thick dark tape any small lights red electrical dots or any shining light into the bedroom even the smallest twinkles of artificial light and Shutting the curtains to block out external street or city lights Do what you got to do?

To have a bedroom as close to pitch black as possible This promotes your body to secrete melatonin the hormone of darkness the king of all hormones the anti-inflammatory anti-disease hormone a dark bedroom for a deep Peaceful Awesome sleep Okay It's bedtime now now to begin the practice step one Wash your feet before you go into bed.

The first step is to wash your feet This can be done in the shower in a bathtub or using an appropriate tap You want to clean both of your feet and your ankles well using soap and a scrubber brush sponge something like that even your hands another more ideal way to clean your feet which will even promote deeper sleep and is especially indicated for those with sleep issues or sleep conditions is a footbath to soak your feet in a small tub or bucket of warm salt water and some optional herbs add a couple of tablespoons of any salt in the bucket it is also optional to add herbs if you happen to have them add one or both of the following herbs a few drops of a lavender essential oil and or one tablespoon of Trifola powder Trifola is Ayurveda's three fruits Trifola and It is one of the most popular herbal combinations in Ayurvedic medicine.

So you should be able to find Trifola easily around the world if You can get organized in advance Fill the tub with hot water add the salt and herbs Give the bucket a little mix with your hands.

Let it cool to a warm and comfortable temperature for your foot bath This way the salt and herbs and the water will coalesce To provide you with a softening soothing and calming foot bath soak both of your feet in the bath for 5 to 15 minutes and After when the water is No longer warm wash your feet with your hands a scrubber or a sponge After whatever method you choose to wash your feet whether it's in a tub or it's a quick wash in the shower Gently dry them in preparation for the next step step 2 Wash your face and hands This is a simple at the sink step Simply wash your hands with plain lukewarm water Then your face a few seconds is enough If you are someone who has a face wash routine using natural products herbs or pastes or whatever you choose to wash your face with Go ahead and do that now Gently dry your hands and face Before moving from the bathroom to the bedroom step 3 crown of head application Now it's time to go to your bed But before you tuck yourself in sit up at the side of your bed With the bowl of oil on your bedside table or somewhere next to your bed tip a few of your right hands fingers in the bowl of oil and Apply that oil from your fingers Onto the crown of your head the crown of your head is located at the top of your head not at the highest point at the top back edge of your head,

But from there a bit towards your eyebrows It is the soft front Fontanelle on top of your head at the center Gently rub the oil into your crown Back and forth with your fingers and then with the center of your palm press the oil into the crown of your head and hold release your palm and Again,

Press your palm down into your crown and hold steady Release your hand and again press your right hand into the center of your crown hold and release After pressing three times you can remove your hand.

The crown is where the soul enters there resides the choroid plexus where cerebrospinal fluid is produced the divinely feminine fluid that nourishes our Autonomic nervous system that resides in and around our spinal cord Our crown has the expansive energy of a thousand petaled lotus and when nourished with oil and attention it becomes the seat of bliss step four foot massage Now for the last step now for the foot massage If you identify as primarily feminine begin with your left foot if You identify primarily?

Masculine begin with your right foot Bring up your foot in whatever way is comfortable I like to rest and lean my lower calf muscle of the foot that I am massaging on my other thigh So the foot I am massaging is easily accessible Apply oil to your foot the whole foot the ankles the sole the heel the top of the foot and the toes It should be a generous amount of oil So there is no dryness and you can easily slide as you massage Now that the whole foot is lubricated We will begin the massage start on your ankles Circling your ankle with your thumb and middle finger or whatever fingers feel comfortable Hold both of your ankles of the one foot and with both of your palms the center of your palms You can almost sandwich your ankles now perform Circular movements around your ankles with the space within the center of your palms The space within the center of your palms you can circle around both ankles Keep one hand holding or massaging the ankles with the other hand massage the heel of the foot fully grab and squeeze the heel like you are milking an udder of a cow,

But it is your heel a big thick and hard udder with the one hand while you hold your ankles simply hold the ankles with one hand and the other hand Squeeze and grab the heel and let go and then again squeeze and grab and let go like pulling motions as if you're adding milking the udder of a cow Now move to the whole sole of the foot press both of your thumbs in and out of the sole of your heel as If you're pressing hard buttons of a remote control with your thumbs Circle the heel until your thumb pressing has pressed all the surface area of the heel The thumb pressing can be the tips of your thumb or it can be the flat Ends of your thumb you want to press all around the heel Continue the thumb pressing throughout the whole foot in a zigzag route make your way up the foot towards the toes almost like mowing a field of grass Row by row you're covering the whole sole of the foot with your thumb pressing make sure you cover all the surface area of your sole of your underneath Keep zigzagging your thumb pressing the whole sole Thumb press at the base of your toes where your toes join your foot thumb press under the toes themselves Now we are going to transition from the thumb pressing to an open palm so open your palm and keep it in a firm position and Firmly sweep up and down the sole of your foot Sweeping up and down with an open and firm palm Getting as much of our open palm on to as much of our sole of foot Now we're going to transition From open palm to what I call pecking we are going to peck at the sole and to do this with one hand bring your thumb and fingers together all touching in a firm and strong position as If you were imitating the beak of a bird with your beak in your hand Peck like a bird would peck at a tree with its nose peck at the sole of your foot the same as the thumb pressing start at the sole of the heel and Peck all around the foot make your way Throughout the whole foot covering all the surface area in zigzag roots like you're mowing a big lawn Make sure you peck every part of the sole of the foot Especially stronger on the heel as it is harder Even around the sides of your heel even a bit up towards your ankles peck everywhere peck the whole sole of your foot Adjusting the pressure according to the level of sensitivity in different parts of the sole now Now you've covered the whole surface area of the sole of your foot.

We're going to move to the top of your foot You may want to change positions of how your leg is positioned With one hand stretch your fingers apart out like a widespread claw position and Like a cat scratching something continuously on the top of your foot Start at the base of your toes and using the flat parts of your fingertips Pull your claw along the toe bones the metatarsals Towards your ankle like a cat continuously up and down scratching something back back back back You're not scratching but with your flat parts of your fingertips Towards the base of your toes towards your ankles and again and continuously in that motion In repetition from your toes to your ankles sweeping down the metatarsals Which are those toe bones and you can apply a firm pressure,

But ultimately the pressure should suit you to finish off the foot massage Squeeze your feet with both of your hands grab and squeeze your foot in dynamic ways and dynamic directions the sides the top the bottom give it a real hug a firm hug with your hands and What's important is freestyle you your foot massage with intuition in the future You can even massage your feet intuitively whatever pressure whatever techniques that feel good The aim is not to apply deep pressure or sharp arrow like techniques.

This is to soothe and Calm the nervous system and so it does very well And that's the foot massage finished now together.

I will repeat this and we will repeat this on the other foot so If you haven't oily aided that foot or eliate your second foot and start on your ankles Circling with your ankle with your thumb and middle finger or whatever fingers are comfortable hold both of your ankles of the foot with both of your palms the center of your palms as if you are Sandwiching your ankles and now that you've created a sandwich of your ankles with both of your palms Move that set move those bread on these sides of the sandwich move them around in circles around the ankles and use that space Within the center of your palms to go around the ankles Keep one hand holding or massaging the ankles and with the other hand massage the heel of the foot Fully grab and squeeze the heel pulling and grabbing the squeeze Pulling and grabbing the heel like you're milking an udder of a cow,

But it's your heel It's a big thick and hard udder Now move to the whole sole of the foot thumb pressing with both of your thumbs In and out of the sole of your heel as if you're pressing a hard remote control Circle the heel And once you've covered all the area of the heel all the surface area of thumb pressing the heel Zigzag your way up towards the toes Like you're mowing a field of grass In a zigzag motion covering all the grass similarly you want to make sure you cover all The areas of the your sole of your foot with your thumb pressing Keep zigzagging till you get to the top of your foot and really get into those toe joints where the toe Meets the foot where the toe joins the foot in that groove as the toes Go inward you can get in those and also thumb press under the toes of themselves Now we will move to sweeping Open your hand open your palm and with the open and firm palm sweep up and down the soles of the feet Foot rubbing literally And once you've done a good foot rub with your open and firm palm all around the sole of your feet You can transition to what I call pecking at the sole with your Fingers and thumbs together and in a firm Strong position as if you were imitating the beak of a bird Peck at the sole of your foot Same as thumb pressing start at the sole of your heel Pecking especially strong at the heel Peck around the sides of the heel even towards the ankles and again in a zigzag motion Peck all the way all around the sole cover the whole surface area make your way up to the top of the foot And then once you're at the top of the sole we can transition from the sole to the top of your foot Open your hands stretch your fingers apart and out like a wide claw And you're going to start at the base of your toes and pull back towards the ankle Back and back keep pulling back finger after finger hand after hand like a cat Continuously scratching something obsessively,

But you're not scratching with soothing slowness and love going up those Toe bones those metatarsals from the base of your toes Running them along the grooves and keeping them in line Towards your ankles and to finish off the foot massage finish off with squeezing the feet in all directions in different dynamic ways squeezing the sides the tops the bottoms in a very Wholesome complete steadying way lastly to end this sleep remedy from the science of Ayurveda this ancient bedtime techniques So simple Yet the simple and subtle is where the power lies for deep Rejuvenation you can put on some light socks Which will help stabilize the energy and If you prefer not to sleep with socks That is also Okay Tuck yourself into bed lie comfortably and enjoy a deep sleep or Which we call in Ayurveda Nidra

Reviews

I love the foot massage. Thank you for repeating it for both feet. Our feet do so much for us, supporting us through life, so it’s wonderful to honor them this way!

This was 💯 great! I also listened to your talk on uti's. I'm so greatful to you for taking the time to explain. Your knowledge is needed. 🙏🏼👑👼🏼