FINALLY FALL 😊

The "golden autumn" is just around the corner, and this season truly brings so much value with it. The clocks will soon be turned back an hour, and nature invites us to reconnect with our natural rhythm. This is especially true for our sleep.

To dive into the topic of sleep, it is fascinating to ask one question, and, more importantly, to listen to the answers honestly and compassionately: "What state (physically and mentally) am I in before I go to sleep?"

Try it out right now: Close your eyes and visualize your evening yesterday (specifically the time between 6:00 PM and 10:00 PM) in your mind's eye... take your time... and let the question sink in: "What state was I in yesterday before I went to sleep?" Accompanying questions could be: What exactly did I do? How did my body feel? What kind of environment was I in?

In Ayurveda, sleep is a continuation of how the body felt throughout the evening. If our system is still tense and restless, it doesn't simply switch off just because we have decided it is time to sleep. It carries that state with it.

In the Ayurvedic sense, "before sleep" refers to the period between 6:00 PM and 10:00 PM. When the sun sets, the phase of rest and grounding (Kapha) begins in nature. Our body reacts instantly to the fading light, regardless of whether we feel it or what the clock on the wall says.

If I fill this "sacred time" with a lot of activity, stimulation, and excitement (which is often the case in our daily lives), I unconsciously absorb all these stimuli and impulses and carry them over into the next sleep phase: the time between 10:00 PM and 2:00 AM. The Pitta time. Here, our body is naturally warm and heated, as this is the time when the body is meant to burn and regenerate. It is, so to speak, "working" for you, for the internal cleansing of your organs (especially the liver!) and for the psychological processing of the day. Such an important prerequisite for true and deep regeneration, aka deep sleep!

If we don't wind down our engine, it continues to burn "against us." We get a "second wind" (the night owls among us know what this means). We then unconsciously act out cravings and many crazy, unhealthy behaviors during this time.

Think of the night as a journey through different energies. There is one final sleep phase, the time between 2:00 AM and 6:00 AM. Here, Vata rules, the time of wind, agility, sensitivity, and lightness.

After the body has ideally been able to regenerate deeply in the previous phase, this phase gently prepares you for the transition back into the visible world. The body is naturally more sensitive, gentle, and agile now. It is the time of dreams, the time when the subconscious processes, sorts, and lets go of the old. The nervous system slowly ramps up, and waking up consciously during this time, between 5:00 AM and 6:00 AM, is the greatest gift you can give yourself to start the day with ease and freshness.

Now let's return to the beginning, to the question: "What state am I in before I go to sleep?" If I don't start looking and noticing here, I carry the stress of the day over into my dreams, into the time when my body and mind are naturally lighter, more agile, and more sensitive during sleep. And then I wake up in the middle of the night, wide awake, my thoughts racing, and my worries often feeling overwhelming.

Change begins with recognizing that my behavior before sleep is the starting point. Unfortunately, there is no shortcut for that... and certainly no pill 😊.

Here are our top 3 tips, which are super easy and can be integrated immediately without much preparation:

1. Set a final deadline of 8:00 PM for your last warm meal.
2. Drink a glass of warm water before going to bed.
3. A warm foot massage: The soles of our feet are a direct gateway to our nervous system. When they are warm and nourished, the body receives a signal that it is safe and can let go.

How: Right before bed, massage in some sesame oil, ghee, or coconut oil, put on cotton socks (to keep your feet warm), put your phone away, feel your feet, and give your nervous system the chance to settle into a calm state.

Small signals, big impact. It’s no trick! It’s a way of telling your body: You can let go now.

Give it a try tonight. Pay attention to what changes when your body feels supported rather than forced!