1
Environment
When you enter your home in the evening, lighting
is the first thing that sets the tone and the mood.
Bright lights can be stimulating, so try and have lights
that dim, or have a couple of lamps that you can
switch on at night.2
Stimulants
What you’ve eaten during the day will, of course,
have an impact on how well you sleep. If there is any
caffeine in your system, it might prevent you from
getting into that very deep sleep, so try not to have
any coffee or anything with caffeine after around 3pm.
Chocolate also contains caffeine. Having a small piece
might be okay, but having a whole chocolate dessert
or ice cream might affect your sleep.3
Turn off your phone
You may well find this difficult (like me) but try
not to look at your phone for at least an hour before
you sleep. The brightness of the screen and
engagement with others on social media stimulates
the senses and keeps everything ‘on’, rather than
helping you to wind down in preparation for total
switch off. When you go to bed, turn off your phone or
don’t take it into your bedroom. If you need to, switch
on the alarm on your phone half an hour before you
get into bed so that looking at your phone screen isn’t
the last thing you do before your head hits the pillow.
Mobile phones are wonderful things but they can be
very disruptive for our sleep.4
Relaxation
What is it that relaxes you? For some, it might be
playing a guitar and for others it will be listening to
music while cooking. Do what relaxes you and brings
you into a meditative state. All these things, from
cooking and listening to music to going for a walk, to
writing a journal or playing an instrument can be
meditative, if it is what you love and enjoy. Schedule
this time in, even if it feels selfish, because there will
always be other things to do, people to meet, places
to be, but if you never switch off from this, from the
noise, from others, from the world, you will lose your
connection to you and the essence of your own self.5
Stillness and meditation
For some, a meditation practice, whether it’s long
or short, can be incredibly therapeutic. Try a
meditation app to help you find a mode of stillness
that works well for you.6
Journalling and writing
Jotting down your thoughts can be a wonderful
form of therapy and healing, making sense of all the
fragmented thoughts and emotions, bringing them
together in one place and finding a release.7
Soothing drinks
Sipping on hot milk with a little saffron and
nutmeg can help induce sleepiness. Saffron not only
helps you sleep but can even help with depression.8
Sesame oil
Rub sesame oil on the palms of your hands and
bottoms of your feet – another Ayurvedic sleep
remedy. You could also use ghee.
Mira Manek
Mira is an Ayurvedic practitioner,
cook and author. She is the founder
of Chai by Mira (chaibymira.com) –
a cafe, chai lounge and event space
in London. She holds supperclubs,
workshops and retreats in London
and globally (miramanek.com).
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Photog
raphy^ Emma^ D
udlyke^ @em
madudlyke