This topic is quite simple. Simple in that there is nothing more natural and understandable than biological rhythms and natural cycles. The difficulty is how to apply it in our lives. There is a concept of equatorial time, for example, the sun rises at the equator exactly at 6 o’clock in the morning, and sets at exactly 6 o’clock in the evening, and the closer to the equator, the closer to these points our local sunrise and sunset and the more natural and smooth our biorhythms (since seasonal shifts and temporal changes are minimal).

When you arrive in India or Thailand, you begin to wake up quite naturally a few minutes before dawn, especially if the level of accumulated stress has not gone through the roof before leaving. In the gray predawn haze, birds begin to sing, Hindu neighbors rustle, and the voices of pious fishermen can already be heard singing morning prayers. If fishermen and peasants hesitate with household chores or lie in bed longer than usual, they will have to work under the scorching rays of the merciless equatorial end. Of course, a completely different situation awaits us in St. Petersburg or in Siberia, or even near the Arctic Circle, where the sun, even in summer, cannot be called merciless and scorching. But we still need to get out of bed, even in the Arctic Circle, and at the same time we want to have good health, good mood and not feel old and lack of sleep.

But the thing is that on our planet Earth there is one law of natural biorhythms, and it is connected precisely with the sun, and not with the latitude and longitude of the time zone! And the sun still rises at 6 am at the equator, the point closest to it on our globe. And by this moment we should be ready!

So if we want:

• just to have good health without chronic diseases and basic enthusiasm for life, we need to wake up along with all the creatures of the day - a few minutes before 6 am!
• manage your life, have access to control the body’s self-regulatory system, see cause-and-effect relationships and have the will and ability to change them - a few minutes before 5(!) in the morning
• move along the path spiritual development, practice service and asceticism, see cause-and-effect relationships in the karma of other people and be able to help them change the situation; have the will to withstand the onslaught of negativity (a bad streak in life) and maintain a positive way of thinking - a little before 4 am.
• completely leave worldly worries and devote your life to serving the Absolute (Spirit, God), become a monk, have the strength of will and spirit to withstand all austerities and tests in joy and jubilation at the coming of the Divine will, have a claim to complete liberation from the shackles of samsara, destroy your and someone else's karma - between 2 and 1 am.

That's it, the choice is yours. Let this be your motivation!

I'll just say this. Those who get up later (especially after 8 am) have no power over their health or destiny, and are drawn into a web of chronic diseases, both physical and psychological nature. “I need to go to bed early, tomorrow I’ll go to bed, and after tomorrow I’ll wake up on time,” you say... And this tomorrow and especially the day after tomorrow never comes. Therefore, start immediately by getting up, immediately by waking up at the time that you need and corresponds to your life goals. Just set your alarm clock and at night ask higher powers to support you in your intention to wake up! And practice!

In fact, each of us wakes up approximately at the time, and precisely at the hour when the inner, very important part of ourselves needs it, according to the intended plan and purpose. But most often we turn over to the other side, in best case scenario We go to the toilet and go back to bed, finish watching our dreams and get some sleep. Although you and I all know that the deepest sleep (and one that promotes beauty) is before 12 am. During these hours, melatonin and serotonin are produced - the hormones of youth, general satisfaction, meditation and joy! And the rest of the time after 3-4 in the morning, your subconscious is simply in a semi-functional state and throws into the brain undigested remnants of images and unexperienced emotions and memories, and according to Tibetan and Indian rishis (sages) - spirits, incorporeal creatures precisely in these hours after deep sleep. dreams enter the bodies of sleeping people and use their motionless bodies, which they themselves do not have, and experience feelings that are impossible for themselves. Therefore, it makes sense to wake up! Good morning!

Time for mental work.
7.00-11. 00 -. Watch, the best way suitable for mental work and decision making. Then memory functions weaken, and the time comes for physical activity.

Fruits, dried fruits, nuts are good for breakfast, dairy products, sugar, pollen with honey. Sweet food eaten (precisely in the early morning) makes a person balanced. From such a breakfast, energy rises throughout the body. A feeling of joy appears, tone and optimism increase, and memory improves.
It is recommended to have breakfast before 9.00!
From 9.00 to 11.00 is the highest phase of activity of the spleen and pancreas. If you eat sweets (sugar, honey) at this time, the pancreas is activated, blood sugar levels rise, and the person feels a loss of strength and extreme irritability.
Children who eat sweets at this time become uncontrollable and capricious throughout the day. Sweets have the same effect on adults, they just tend to restrain themselves, wasting their vitality on it.
From 9.00 to 11.00 it is better not to eat anything at all. At 11:00 a person’s sensitivity to insults and criticism sharply intensifies; one must be especially careful in words.

Time of active activity.
11.00-13. 00 is the highest phase of the heart. During these hours it is good to massage your little finger.
Until 12.00 - immunity strengthens, the body fights infectious diseases. To work better internal organs, you need to help them by massaging thumb hands. At this time, it is good to physically warm up, do exercises for the chest and abdomen (this will give a greater effect than at other times

To maintain health, maintain the body, mind and consciousness at a higher level, it is important to maintain a daily routine. A rhythmic daily routine harmonizes us https://zdorovaya-eda.com/novosti-po-zdorovomu-pitaniyu/son-rekomendacii-ayurvedy-0

Dinner.
11.00-13. 00 - lunch time - the main meal. If you eat at this time, then the energy of the sun is spent on digestion, and not the reserve reserves of the body. The energy received from food goes to the head. If you have lunch later, then all the energy flows into the stomach.
It’s good if all types of tastes are present in lunch food: salty, sour, sweet, bitter. First we drink a drink, then fresh vegetables, then soup, cereals, sweets, fruits. According to Oleg Torsunov, grain food (porridge, bread), taken at lunch, gives strength to activity, strength of mind, since grains are “located” in the spectrum solar energy. Food should not be washed down. Drink when you feel thirsty no earlier than 40 minutes after lunch.
Don't get angry while eating! Don't sort things out! In the event that a conflict situation has arisen at the table, the only correct way out is to ask for forgiveness.

13.00-15. 00 - time of activation of the small intestine. It is advisable to avoid tedious physical activity. It is better to relax so that food is better absorbed. We give ourselves a little finger massage.
If after lunch there is a natural desire to rest, you can lie down for 10 minutes, but do not sleep!
If drowsiness occurs: if you want to sleep during the day, you can take a short nap while sitting. Do not go to bed under any circumstances. Daytime sleep leads to a state of weakness, the day seems completely lost. It's better to go to bed early in the evening.

Time of active activity.
After lunch and until 18.00 - we work - we work - we work... for the benefit of all living beings.
15.00-17. 00 - maximum bladder activity. It is recommended to drink a lot.
17.00-19. 00 - maximum kidney activity. The more water we drink, the better our kidneys work. Massage your feet and index fingers.
18.00 - time of peace and tranquility.

Dinner.
What to eat in the evening? Nuts. They are digested by the power of the moon. Fermented milk foods are not advisable at night, since these products greatly stimulate mental activity. In the evening, only sweet spices are allowed to be added to food, and salt - only in small quantities. It is better not to eat potatoes and white bread at night. We eat root vegetables, tomatoes, and grain foods with pleasure and health for lunch. But at night it’s good to drink hot milk with fennel, cardamom, turmeric or linden honey (any other honey activates the brain too much.

Evening is a time of happy peace.
19.00-21. 00 - work of the diaphragm, massage the center of the palms well. At this time, our thoughts have greater power than at other times - power, both destructive and beneficial. Therefore, it is recommended to especially carefully practice mind control - meditate.
19.00 - warm shower. 20.00 - reading, household chores, communication with loved ones, children - in a peaceful mood! It’s better not to watch TV (do we need nourishment from the power of ignorance.

Dream.
21.00-23. 00 - total accumulation of energy in the body.
22.00-24. 00 is a time for rest for the brain, restoration of inner peace. Sleep at this time fills a person with inner beauty, glow and, in addition, cleanses the body (get up on time - cleanse yourself, go to bed on time - cleanse yourself.
From 22.00 to 24.00 - the power of joy of the soul penetrates the brain. Attention! Only at this time does sleep give a person the feeling: “Oh, how well I slept!” And, conversely, being awake during these hours leads to the accumulation of depression.
24.00-2. 00 - sleep that restores vitality (prana. The mind already begins to work during these hours, this is expressed in dreams. A blessed person flies in a dream, a passionate person fights and wins.
23.00-1. 00 - maximum gastric activity. At this time, the stomach should rest. Don't eat at night! It is overeating at night that leads to the fact that at sunrise a person still does not feel sufficiently rested and cannot get up, of course - after all, the body has spent all its energy digesting a large dinner!
1.00-3. 00 - liver activity. The liver recovers only during sleep, so staying awake at night naturally leads to liver disease.
2.00-4. 00 - the moon comes into force, the body relaxes.
At 4.00 all sleep functions end.
From 4 o'clock the energy in the body drops down. Lying in bed at this time leads to laziness, weakness, illness and poor health.
How much sleep? The duration of sleep depends not so much on the characteristics of the body, but on what a person fills his life with. If you receive joy from action, from living for the benefit of other beings, from meditation, then the need for recovery in sleep disappears, so people in an enlightened state sleep very little. People who are more in goodness get enough sleep in 4-5-6 hours, people “in Passion” - in 8 hours. But still, if you go to bed at 9 pm, you can easily get up at 3 am!

Burne-Jones Edward Coley. The princess's chambers from the series “Rose Hip”

Ayurveda believes that a healthy person over 21 years of age should not sleep more than 8 hours a day. Otherwise, excess sleep will create an excess of special mental toxins in his body, which will cause a feeling of fatigue and apathy throughout the next day. In old age, sleep time is further reduced: 5-6 hours a day is enough.

In addition to the bare data, there is one basic principle that helps determine the amount of sleep you need. If, when you wake up, you feel cheerful, fresh, and optimistic, then you have slept exactly as much as your body needs. If, when you wake up, you feel tired and stiff, then most likely you slept too long or not enough. In this case, you should reduce (increase) your sleep time every day until you notice that when you wake up, you feel fresh and energized.

Pierre Cecile Puvis de Chavannes. Dream.

Ayurvedic science is built on the concept of three doshas (types of human constitution). So, depending on the constitution, Ayurveda determines the need for the number of hours of sleep for people:

• Vata people are light sleepers. To restore the nervous system, they need long sleep (at least 8 hours a day). It's good to take a nap during the day.
• Representatives of the Pitta type sleep soundly and require fewer hours of sleep (6–8 hours). This is an important time to relax and recuperate.
• Kapha types sleep like logs and often spend too much time in bed. It is advisable for them to reduce their sleep time (to 6–7 hours) and give up daytime rest. Waking up early is also useful - no later than the sun rises.

This is a dream according to Ayurveda. Ayurveda: the concept of three doshas

Ayurveda is an ancient Indian body of knowledge and practical recommendations about health and longevity. Ayurveda is the science of life (“Ayur” - “Life”, “Veda” - “knowledge” translated from Sanskrit), includes various means and methods (therapeutic, preventive, hygienic) that promote physical, mental and spiritual health person. The undoubted and most valuable advantage of Ayurveda is A complex approach to human health and lifestyle. Each person is unique, and his needs, including sleep, are purely individual. According to Ayurveda, everything in a person is subject to the balance and harmony of three basic physiological principles, which are called doshas. It is the doshas that regulate the various functions of the mind and body, and it is the connection and interaction in humans of these primary vital forces that has a profound impact on our health and longevity. The doshas interact in our body, move, changing in strength and direction, but their dynamic balance is very important, because an imbalance of the doshas leads to diseases. In Sanskrit, these three doshas are called Vata (Air and Ether), Pitta (Fire and Water) and Kapha (Water and Earth). In accordance with the predominance of one or another element, each person belongs to the Vata, Pitta or Kapha type, the types have their own individual distinctive characteristics of behavior, physical characteristics, health and appearance. To determine dosha, you can use various methods, from tests on the Internet to contacting specialists and specialized literature. Ayurveda, in accordance with a certain type of dosha, gives specific recommendations on diet, on the quantity and quality of food and liquid consumed, and in general on adjusting your lifestyle to improve physical health And emotional state. Naturally, there are Ayurvedic recommendations regarding sleep as an important part of well-being and longevity. Vata people tend to have light, restless sleep, which can vary greatly in quality and does not last long (4-6 hours a night). They need at least 8 hours of sleep to recover; a short extra nap during the day won’t hurt. These people need the most rest, since their energy quickly goes out of balance (air, ether are the most mobile substances). It's better to sleep warm. Pita-type people usually fall asleep easily, sleep lightly and wake up refreshed. They need to sleep 6-8 hours. They can feel great after spending several nights without sleep. Kapha people sleep like the dead, they can sleep for a long time, much longer than eight hours, and still wake up refreshed. They rarely have problems sleeping. However, excess sleep in them can lead to heaviness in the head and other problems, since Kapha has a lot of laziness characteristic of it (water and earth when combined give a viscous substance, right?), it is useful for them to reduce their sleep time to 6-7 hours and get up before sunrise. It is better to sleep in hard, “Spartan” conditions. Interestingly, in childhood, kapha predominates in us, while vata increases with age. Therefore, it is useful and proper for children to sleep for a long time, but old people need less sleep at night, but during the day they often doze.

Endless thoughts, searching for a comfortable position in bed, irritation - all these are signs of sleep disturbance. It appears due to nervous tension and various unfavorable environmental factors. If insomnia becomes systematic for a person, it can lead to various diseases and disorders of the nervous system. Such problems are usually accompanied by increased anxiety, neurosis, and fears.

Sleeping pills cannot always help, so you can find a more radical way to improve your sleep, for example, Indian medicine - Ayurveda or the science of longevity can help. If Ayurveda is performed correctly, insomnia will quickly subside.

What is insomnia and why does it appear?

Insomnia is difficulty sleeping due to dysfunction of the nervous system. This is manifested by the following signs:

• a person has difficulty falling asleep;
• interrupted sleep, with constant awakenings;
• difficulty falling asleep after waking up at night;
• have terrible dreams;
• constant presence of fear and anxiety.

Insomnia may appear in the following cases:

• taking narcotic drugs;
• taking energy drugs;
• long journeys;
• change of daily biorhythm;
• overwork from physical work.

This is not a complete list of reasons that can lead to sleep disturbances.

How to treat insomnia

First of all, you need to pay attention to your diet. Food plays an important role in strengthening and regulating the nervous system. To reduce vata, you need to eat lighter foods: cottage cheese, kefir, milk, fermented baked milk, yogurt, vegetables and fruits. The following foods need to be removed from your diet:

• coffee;
• energetic drinks;
• herbal infusions containing ma-huan and ginseng.

30-40 minutes before going to bed, it’s good to drink a glass of warm milk with a pinch of nutmeg.

As soon as evening comes, try not to be active so as not to disturb your brain. You should not overstrain your brain by reading, aggressive and energetic music, or watching comedies and horrors. You should also adjust your circadian rhythm.

To do this, it is worth creating a regime so that it is comfortable for the body. It is best to go to bed before 23:00 and wake up at 6:00 am. Apply slightly warm sesame oil to your heels and forehead. Sometimes it is practiced to apply the oil to the entire surface of the body, followed by a warm, soothing bath.

Also performing Ayurveda is supposed to do yogic asanas. Breathing exercises It is not recommended to do this. It will be good if it gives you peace, good mood and bright dreams. It will help relieve the tension that has accumulated during the day. You must be able to mentally communicate with the cosmos, and then God will take care of you as well as the entire universe.

Don't forget to prepare your sleeping area. The bed and pillow should be fresh and cozy. Half an hour before going to bed, the room should be ventilated, or even better, leave the window on all night.

Indian herbs that promote peace of mind and sleep include:

• nutmeg;
• brahmi;
• jatamsi;
• ashwagandha;
• valerian.

You can make an herbal mixture. This will require 2 tbsp. ashwagandha and valerian, as well as 1 tbsp. nutmeg and licorice. Those who suffer from systematic insomnia should take 3-6 g of the product together with warm milk and water.

In the West, treatment consists of using the following herbs:

• valerian;
• skullcap;
• hop;
• drop cap;
• chamomile.

Those who have just begun to suffer from this disease can take 1-2 tsp. ground valerian pouring a cup of warm water. As for cooling plants, such as skullcap, it is recommended to take them with warm varieties - nutmeg, valerian. This is required so that cold and warm plants complement each other and do not worsen vata.

Pitta type insomnia

Such sleep disturbances appear if passions rage in a person. It is especially pronounced when:

• irritability;
• anger;
• jealousy;
• hatred;
• envy.

Although often the occurrence of such insomnia is simply a quarrel or stressful situation. Less commonly, it can occur due to infection and fever. Dreams during this period are quite restless with scenes of violence, quarrels and arguments, which force you to wake up frequently.

The main cause of this type of insomnia is sitting and soul-stricken emotions, stubbornness, poor diet, and excessive exposure to sunlight.

To reduce pitta, you need to limit your diet, stop using spices, flavorings, preservatives and sweeteners, and salt.

At this time, you need to take herbal remedies. Ayurvedic medicine is recommended:

• brahmi;
• bhringaraj;
• jatamsi;
• aloe;
• shatavari.

It is useful to smear the heels and forehead with bhringaraj or brahmi oil. Sandalwood can also help a lot.

As for Western treatment, they advise:

• skullcap;
• drop cap;
• hop;
• passionflower.

Important! It is better not to drink Valerian in this case, because it can make the situation worse.

Kapha type insomnia

According to Ayurveda, people with kapha insomnia can sleep excessively and have no problems with normal metabolism. They experience sleep disturbances only in cases of stagnation and oxidation of the body. In such a situation, the following may help:

• nutmeg;
• valerian;
• ginger;
• trikatu.

They should be taken 1 tsp. washed down with milk and water.

Vata type insomnia

Vata type is insomnia that occurs against a background of anxiety and depression. This type of sleep disorder makes the central nervous system extremely vulnerable. To regulate the problem, Indian medicine offers the following herbs to help:

• valerian;
• hop;
• drop cap;
• nutmeg;
• trikatu.

These herbs are taken in the same way as the previous options - with milk or water. Do not drink them with more aggressive drinks such as tea or coffee.

Warm massage with oil. Before going to bed, a little massage of your feet and forehead with oil after 3-5 minutes will definitely make you go to bed. You can use sesame oil, brahmi oil, or jatamamsi oil. You can warm it up a little before applying.

Nutmeg is not only a seasoning that is added to various dishes, but also an excellent remedy for insomnia. Before going to bed, you can apply a paste of ghee and powdered nutmeg to your forehead and area around your eyes.

Warm bath with rose petals and quiet musical composition will help you relax after working day and sleep like a baby.

Meditation helps to remove worries and adversities that haunt you at night. Therefore, to eliminate fears and anxieties, you can devote a few minutes to mediation. To do this, you need to take a comfortable position while sitting on the bed and pay attention to the area between the eyebrows, then you need to monitor your breathing. For better control, as you inhale, say the syllable “So” in your mind, and as you exhale, say “Hum.” Then we do the same exercise, but lying down. This will help without extra effort fall asleep and see rainbow dreams.

Rising time Ayurveda. Dream

For a healthy person, 7 hours of sleep is enough.

Midnight is a time of rest for all nature, since the Sun is at its lowest position, and a reasonable person goes to bed from 21 to 22 hours. Every hour of such sleep counts as two.

It is from 21 to 24 hours that the nervous system rests. If a person does not rest at this time, then slowly but surely his nervous system is depleted and this leads to a whole bunch of diseases.

The lack of proper rest at night leads to additional catching up of rest during the day, which is expressed in apathy, laziness, drowsiness and simply daytime sleep, which is very harmful to health.

For such a person, day turns into night, consciousness weakens, the person is not able to think actively and not only physical problems come to him, but also social ones - he is kicked out of work.

TV is enemy number one, killing health with its evening program, which completely throws the body out of balance.

A person who sleeps with his head facing north develops the desire to become a god. One who sleeps to the south develops a desire for sensual pleasures, or for activities for the sake of fruits. And if a person sleeps with his head to the west, he develops a tendency to speculative thoughts. Ayurveda recommends sleeping in the eastern direction, which develops spiritual inclinations.

Daily routine for a yoga practitioner

Here is the ideal daily routine for those who want to devote themselves entirely to their studies. Anyone who follows it will easily achieve power over psychic mechanisms and forces within a year.

Get up at 4 o'clock in the morning. Brush your teeth, wash your hands, feet and face. Go to your room. Repeating yours all the time mantra, sit on the mat. (The ideal exercise mat is described in "Bhagavad-Gita" like a layer of grass kusha, it is covered with deerskin, and on top is a piece of soft white cloth.) Read verses of praise dedicated to the guru, meditate on his image, and pray to him for success in your studies. Then start asanas. When you're tired, do savasana(deep relaxation) for a few minutes. Complete the exercises by doing viparita-karani. Sit back in siddhasana or padmasana and meditate on the image of your guru. Make at least ten pranayama(gradually increase this number to eighty). After that, get busy kumbhaka, beginning with kevala-kumbhaki for the right and then for the left nadi. Then do suryabhedu, ujjayi, sitkari, sitali, bhastrika etc. After that do mudras. Then concentrate; you can easily hear the sounds Anaha-ta. To conclude the exercises, offer your practice to the Lord; this is your offering to Him.

This is the routine for one lesson. There should be four of them per day: per hour brahma-tsuhurtpha(half an hour before dawn), at noon, in the evening and at midnight.

After classes finish at one o'clock brahmamuhurtpha wash yourself warm water and go about your daily activities. After your midday activities, rest for a while and then eat. After this, study the holy books or do japa. Start your evening classes an hour and a half before sunset. (Viparita-karani should not be done in the evening or after meals.)

Padmasana And siddhasana intended for japas and meditation. Vajrasana will also suit some people for this purpose, and everyone else will benefit from practicing it for fifteen minutes after eating.