How to overcome laziness? How to fall asleep earlier and wake up at the morning?

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Team Wellcure

Hello, 

If you don't wake up early in the morning, then it leads to laziness during the whole day. Also, lack of physical activities leads to laziness.

Lack of nutrition also leads to laziness and lack of proper sleep. 

Physical activity 

• Physical activity is very important to stay fit, to overcome laziness and to have a sound sleep as it increases the blood circulation in our body. 
• Yoga like bhujanga asana, trikona asana, paschimottan asana, suryanamaskar should be performed regularly. 
• Start your day with a brisk walk of atleast 30 mins. 

Stay hydrated:

• Stay hydrated throughout the day by having enough water. 
• Drink freshly prepared fruit juices. 
• Drink coconut water. 

Eating habits:

• Have natural diet.
• Have salads, sprouts in your meals. 
• Avoid sugar or replace the white sugar with brown sugar. 
• Replace white rice with brown rice.
• Cook in coconut oil. 
• Have fruits and vegetables. 

Things to avoid:

• Avoid spicy, oily, processed and packaged foods. 
• Avoid waking till late at night and sleeping till late in the morning. 
• Avoid using electronic devices 1 hour before going to bed. 

Habits to follow:

• Read books before sleeping. 
• Start your day with a glass of water on an empty stomach. 
• Always keep a check that you are taking a proper nutritious diet. 
• Have your dinner 2-3 hours before going to bed. 

Thank you 

Hi,

You may want to go through this blog - Sleep - Your Natural Doctor

 We suggest you take a personal consultation with our Natural Health Coach who can understand your background better & suggest the way forward. You can explore our Nature-Nurtures Program for the same. The Natural Health Coach will guide you on diet, sleep, exercise, stress to correct your existing routine & make it in line with Natural Laws. Let us know if you are interested.

Just yesterday I was speaking to someone who told me that they were so lethargic and did not want to get up in the morning and they always felt they lacked sleep even if they slept for 8 hrs. The major reason was they drained their majority body energy on digesting the foods the body did not recognize. If I tell you that fruits veggies greens herbs, then compare that to what you eat all day and drink all day. If you have not included any of these in your daily life, your body is obviously spending a lot of time on even deciphering / processing. The food comes to the stomach when the clock strikes a time, but it does not mean the GUT is free to take in more.

Do the following :-

1. Low fat whole food plant based lifestyle high with fruits, juices, veggies and green still dinner and cooked oilfree gluten free millets for dinner. Quit dairy, meat, eggs, fish, sugar, oil, junk foods and focus on fresh live foods. Not dead animal foods . Limit the cooked to one meal a day for dinner. These take us closer to diseases and faster aging

2. Exercise for 1 hr daily

3. 100% darkness in the bedroom

4. Let there be 3-4 hrs gap between dinner and sleep when we have enough vitality to spend on repair

5. Don’t take your problems to bed. Bed time is for relaxing. Problems will be there daily. It will be there tomorrow also. Make a note of what bothers you and revisit it tomorrow.

6. Don’t exercise after 6pm as that keeps the cortisols high and can interfere with the winding up

7. Make yourself happy with fun or smiles before going to bed

8. Ideally we must wake up to a sunrise and not a blaring alarm clock. Don’t wake yourself like a jolt

9. As your sleep time approaches, dim lights as this starts melatonin release and calms you to sleep. Don’t have bright lights or smartphones

10. Adopt a holistic lifestyle and get off all medicines as this can interfere with repair cycles when we sleep.

Point 1 is the key in these. If you follow that diligently you will sleep better. Your physical body will co-operate with the mental body too.

Be blessed

Smitha Hemadri (Holistic lifestyle coach)

A person is said to be being lazy if he/she is able to carry out some activity that he ought to carry out, but is disinclined to do so because of the efforts involved. Instead, he/she carries out the activity perfunctorily; or engages in some other, less strenuous or less boring activity; or remains idle. In short, he is being lazy if his/her motivation to spare himself effort trumps his motivation to do the right or expected thing

Some simple ways to boost up your energy levels while playing sports or while at work are by following some simple and natural way. Energy levels keep you active all round the day at work and home and more required when you play sports or jog or when you perform any martial arts

1. Start your day with yoga and meditation which is the best-suggested way to start your day to increase your energy levels
2. Have right natural breakfast with cereals, fruits, and fruit juices
3. Make sure you get enough sleep. early to bed and early to rise is the best policy
4. Consume a lot of magnesium-rich foods like leafy greens, nuts, seeds, soybeans, avocado, bananas, are some excellent sources of magnesium.
5. Enjoy a short walk every morning in an open area, preferably like barefoot walking on grass or lawns which could improve blood circulation
6. Make a point to consume an ample amount of water throughout the day at regular intervals whenever you feel thirsty.
7. Avoid beverages like tea, coffee etc and also alcohol
8. Cut down all dairy products, junk foods, sugared drinks that accumulate toxins into your body.
9. Additionally to all the solutions listed out you may try eating green bananas which could give you instant energies, provided you are non-diabetic. 
10. Tender coconut water if fresh is also a natural source of instant energy and keep you active

Hi, 

• To avoid laziness make a plan of your regular routine.
• Avoid poor lifestyle which is the main cause for laziness.
• Motivate yourself to do activities.
• Think positive.
• Take proper sleep. Make regular sleep timings.
• Avoid day time sleeping.

• Good and deep Sleep directly affects your mental and physical health. Improper sleep affects your health and productivity, emotional balance, and even your weight. Good sleep helps to get away from laziness.

• Get better sleep at night, boost your health, and improve how you think and feel during the day by changing lifestyle and following the proper measures to improve sleep. Helps to avoid laziness.

• Unhealthy daytime habits and lifestyle choices cause your sleep problems at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight.

• Try to go to sleep and get up at the same time every day. Helps to optimize your body and the quality of your sleep. Choose a bedtime when you normally feel tired.

• Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to mild music or audiobooks instead.

• Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.

• When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask.

• Do Physical activities like exercise, Walking Jogging, etc.

• Do regular Yoga for improving your sleep. Yoga practices helps to reduce your stress and anxiety which are the major cause for sleep disturbances.

• Do regular breathing exercises, relaxation techniques like Yoga Nidra and Meditation.

• Taking warm foot bath 1 hour before going to bed also induces good sleep.

• Take proper balanced diet, Add more fruits and vegetables especially green leafy vegetables.

• Avoid Tea, coffee and other carbonated, packed/canned drinks.

• Avoid spicy, oily fried food items.

• Avoid milk and milk products

• Avoid bright screens like mobile, tab, TV, PC etc within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive.

• Avoid sleeping in the day time and even on weekends. 

Namasthe!

Hi,

Food is fuel for our bodies. It is therefore important that we provide the right kind of fuel for our body to function optimally. For instance in a car which runs on petrol if we add diesel, what would be the consequence? Similarly, if we consume wrong foods it leads to a lot of consumption of our vitality in digesting and eliminating the wrong foods. This makes us feel lethargic and tired. Cooked food, packed, processed, animal foods, are all which use a lot of our vitality. Raw foods, fruits, raw vegetables, sprouts, vegetable juices etc are foods which energize every cell of the body. This would in turn help you to sleep better and wake up fresh and full of energy during the day. Following changes in lifestyle would help:

• Include fresh fruits and raw vegetables as a part of your daily regime. All micronutrients are provided which are essential in many biochemical activities of the body.
• Avoid all animal foods, dairy, packed, processed, oily and sugary foods. They are empty calories. Provide no nutrition to the body. All these create a toxic load on the system and make elimination and absorption difficult.
• Avoid caffeine and tobacco whether in tea, coffee, alcohol, smoking or even chocolates. They all cut down your vitality making you feel more tired.
• Maintain a regular cycle, sleep and wake up at the same time.

You could read the blog on Circadian rhythm to help you understand better https://www.wellcure.com/body-wisdom/15/circadian-rhythm-of-the-body

• Physical activity is important. Releases good hormones in the body. In a relaxed state, the body is able to function better.
• Proper rest and sleep are vital. This helps the body repair and rejuvenate.
• Regular elimination of bowels from the body is essential. Health begins in your gut.
• Exposure to sunshine and nature. A calm and peaceful mind will have a healthy gut.
• Regular deep breathing is helpful in reducing stress hormones in the body. Avoid anxiety and worry. This constantly raises the stress hormones in the body and the body cannot perform its functions optimally.
• Gratitude is very important. It is important to thank your body as it is constantly working and trying to always maintain a balance. Absorption of nutrients happens only when you maintain a happy mind.

Wishing you Good Health Always!

Thank you

Regards

हेलो,

कारण - आलस को स्फूर्ति में बदलने के लिए आहार शुद्धि करें। रात को जल्दी सोने और सुबह जल्दी उठने के लिए प्राकृतिक जीवन शैली को अपनाएँ।

समाधान - 1. 7 बजे तक रात का भोजन ले लें। 

2. 8.30 अपने कमरे के लाइट को बंद करें।विस्तर पर लेट जाएँ। अपने पैरों के तलवे की नारियल तेल से

घड़ी की सीधी दिशा (clockwise) में और घड़ी की उलटी दिशा (anti clockwise)में मालिश करें। नरम हाथों से बिल्कुल भी प्रेशर नहीं दें।

3. TV, मोबाइल इत्यादि से दूरी बनाएँ। 20 मिनट के लिए योग निद्रा या इशा ध्यान योग instrumental music सुने।

4. लंबा गहरा स्वाँस अंदर भरें और रुकें। इसके बाद फिर पूरे तरीक़े से स्वाँस को ख़ाली करें, रुकें, फिर स्वाँस अंदर भरें। ये एक चक्र हुआ। ऐसे 10 चक्र एक समय पर करना है। ये दिन में चार बार करें। खुली हवा में बैठें या टहलें।

5. शारीरिक और मानसिक क्रिया में संतुलन बनाए। दौड़ लगाएँ। सूर्य नमस्कार करें 5 बार करें। सुप्त मत्स्येन्द्रासन, धनुरासन, पवन मुक्तआसन 

पश्चिमोत्तानासन, अर्धमत्स्येन्द्रासन, शवासन करें।

6. खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें या खाना के 2 घंटे बाद भी ऐसा कर सकते हैं।

नीम के पत्ते का पेस्ट अपने नाभि पर रखें। 20मिनट तक रख कर साफ़ कर लें। मेरुदंड स्नान के लिए अगर टब ना हो तो एक मोटा तौलिया गीला कर लें बिना निचोरे उसको बिछा लें और अपने मेरुदंड को उस स्थान पर रखें।

मेरुदंड (स्पाइन) सीधा करके बैठें। हमेशा इस बात ध्यान रखें।

जीवन शैली-  1आकाश तत्व - एक खाने से दुसरे खाने के बीच में अंतराल (gap) रखें।

फल के बाद 3 घंटे, सलाद के बाद 5 घंटे, और पके हुए खाने के बाद 12 घंटे का (gap) रखें।

2.वायु तत्व - प्राणायाम करें, आसन करें। दौड़ लगाएँ।

3.अग्नि - सूर्य की रोशनी लें।

4.जल - अलग अलग तरीक़े का स्नान करें। मेरुदंड स्नान, हिप बाथ, गीले कपड़े की पट्टी से पेट की गले और सर की 20 मिनट के लिए सेक लगाए। 

स्पर्श थरेपी करें। मालिश के ज़रिए भी कर सकते है। 

5.पृथ्वी - सुबह खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। यह juice आप कई प्रकार के ले सकते हैं। पेठे (ashguard ) का जूस लें और कुछ नहीं लेना है। नारियल पानी भी ले सकते हैं। पालक  पत्ते धो कर पीस कर 100ml पानी डाल पीएँ। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ। कच्चे सब्ज़ी का जूस आपका मुख्य भोजन है। 2 घंटे बाद फल नाश्ते में लेना है। 

फल को चबा कर खाएँ। इसका juice ना लें। फल + सूखे फल नाश्ते में लें।

दोपहर के खाने में सलाद + नट्स और अंकुरित अनाज के साथ  सलाद में हरे पत्तेदार सब्ज़ी को डालें और नारियल पीस कर मिलाएँ। कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ashgurd) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें।कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। 

लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। लें। बिना नींबू और नमक के लें। स्वाद के लिए नारियल और herbs मिलाएँ।

रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लेएक बार पका हुआ खाना रात को 7 बजे से पहले लें।

6.सेंधा नमक केवल एक बार पके हुए खाने में लें। जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ लें।

7.एक नियम हमेशा याद रखें ठोस(solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल  को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें।ठोस  भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ  ले सकते हैं।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

8.उपवास के अगले दिन किसी प्राकृतिक चिकित्सक के देख रेख में टोना लें। जिससे आँत की प्रदाह को शांत किया जा सके। एनिमा किट मँगा लें। यह किट ऑनलाइन मिल जाएगा। इससे 200ml पानी गुदाद्वार से अंदर डालें और प्रेशर आने पर मल त्याग करें। ऐसा दिन में दो बार करना है अगले 21 दिनों के लिए। ये करना है ताकि शरीर में मोजुद विषाणु निष्कासित हो जाये। इसके बाद हफ़्ते में केवल एक बार लेना है उपवास के अगले दिन। टोना का फ़ायदा तभी होगा जब आहार शुद्धि करेंगे।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)