Sleep dosha quiz results

Getting good sleep is one of the most powerful ways to promote our health and wellbeing, but it may involve making some changes to your current sleep routine. Having good ‘sleep hygiene’ is the first step towards enjoying a night of restful sleep.

Here are some suggestions based on your sleep dosha quiz answers:

You’re a sound sleeper but may have issues waking up. This could be due to your kapha dosha being out of balance…

You love your sleep and tend to get enough but you may also be at risk from getting too much sleep, leaving you feeling a bit unmotivated the next morning.

Kapha is balanced by warm, stimulating and uplifting music and sounds.

Find your energising kapha playlist here along with even more sleep hygiene tips below:

- Try to avoid having lie-ins, even on the weekends, and get up by 7am to support your circadian rhythms – your natural body clock - to get your system going for the day.

- Try to get at least 30 minutes of exercise every day to feel awake and mentally alert.

- Having an afternoon nap will confuse your biological clock and reduce your chances of sleeping at night.

- Even though you generally sleep well, be aware that too much food or alcohol, especially late at night, can interrupt your sleep patterns. Avoid heavy, sweet foods such as wheat, cheese, and yoghurt, especially in the evening, favouring a bowl of soup instead at least three hours prior to bedtime.

- Drink invigorating teas during the day, such as those with ginger, clove, pepper, turmeric, or cinnamon to stimulate and revitalise.

You tend to be a more of a night owl, staying up a bit too late. This could be due to pitta dosha being out of balance…

You are likely to have what is known as an ‘owl’ chronotype and enjoy staying up late, often past midnight. The key advice for you is to make sure you’re not overstimulated in the evening, so you can get to bed by 11pm at the very latest.

Pitta’s qualities - hot, sharp, and intense - will be harmonised by cooling, beautifully rhythmic, and compassionate music and sounds. Listening to music that is soothing, calming, and rhythmic will help balance the pitta dosha. Find your relaxing pitta playlist here along with more sleep hygiene tips below:

- To help set your internal body clock and make it easier for you to unwind and get to bed in the evening, make sure to get outside first thing in the morning. Light entering the eyes is the most important factor controlling the sleep hormone, melatonin.

- Exercising for around 30 minutes-a-day is also helpful but try not to exercise after 6pm as this can be quite stimulating.

- Limit coffee and alcohol, favouring teas with chamomile, rose, mint and liquorice to cool and soothe. Avoiding caffeine from midday can be helpful, favouring soothing herbal teas in the afternoon and evening which will support you gently unwinding.

- Try to minimise your exposure to artificial blue light from screens and phones in the early evening as these disrupt your internal body clock and make it much harder to switch off.

- Use your bedroom for sleep (not as an office).

- Enjoy a warm herbal tea or hot, milky drink before bed to help you unwind and get into a good bedtime habit.

- Keep your bedroom cool with plenty of ventilation as you can get hot and bothered at night - around 16-18°C (60-65°F) is ideal.

You’re usually a good sleeper but sometimes your sleep is disrupted, this could be due to your vata and kapha doshas being out of balance

To help support a restful night’s sleep, try listening to music that is warming, calming, gently rhythmic, and soothing before bed. Soft music and subtle nature sounds are soothing for vata dosha. Find your relaxing vata balancing playlist here.

Once you wake up, try out our energising kapha balancing playlist to help you get going and to start your day right! Alongside these specially curated playlists, please see below for even more handy sleep hygiene tips:

- To help support your circadian body clock, try to stick to a regular ‘sleep routine’ and avoid having lie-ins, even if you didn’t sleep that well and feel you need to catch up.

- Try to get at least 30 minutes of exercise each day.

- Be aware that too much food late at night (especially heavy, sweet foods such as wheat, cheese and yoghurt), or alcohol, can interrupt your sleep patterns.

- Reading, some gentle stretches, listening to music or taking a bath, instead of looking at screens, in the evening can all help you unwind.

- Drink invigorating teas during the morning, such as those with ginger, clove, pepper, turmeric or cinnamon to stimulate and revitalise.

- After lunch, switch to more soothing, relaxing blends containing licorice, fennel, cardamom or tulsi to allow the mind to stay calm. Nourishing tonic herbs such as ashwagandha may also help support your sleep.

You need a good night-time routine otherwise you can experience broken sleep; it sounds like your vata and pitta dosha could be out of balance.

You can have difficulty getting to sleep, sometimes waking in the night and struggling to get back to sleep. Try curling up with a cup of herbal tea and listening to our soothing, beautifully rhythmic vata pitta balancing playlists before bed.

Here’s a few more tips to help improve your sleep routine:

- Get outside first thing in the morning to help set your internal body clock and make it easier for you to unwind at night. This is because light entering the eyes is a key factor in controlling the sleep hormone, melatonin.

- Try to get at least 30 minutes of exercise each day - but try not to exercise after 6pm, as this can be quite stimulating.

- Limit coffee and alcohol especially after midday, favouring soothing herbal teas in the afternoon and evening - blends with chamomile, fennel, rose, tulsi, mint and licorice are all ideal

- Prioritise rest and relaxation like reading, yoga and a hot bath in the evening, and try to minimise your exposure to screens and phones - as these disrupt your internal body clock.

- Keep your bedroom cool with plenty of ventilation as you may get hot and bothered at night.

- If you tend to lie in bed thinking about everything you must do tomorrow, set aside time before bedtime to make plans for the next day.

- If you do wake up and can’t get back to sleep, try reading for a while or having a cup of relaxing tea. Try not to worry about the health impacts of lack of sleep or how you will function in the morning - as this can make things worse.

You usually sleep well, but can sometimes find yourself staying up too late, your pitta and kapha dosha could be out of balance.

You generally sleep well but need to stick to a calming evening wind down routine, as you sometimes find yourself staying up very late. Your pitta qualities will be harmonised by cooling, beautifully rhythmic, and compassionate music and sounds. Listen to our relaxing pitta playlist here. Once you wake up, try out our energising kapha balancing playlist to help you get going and to start your day right. Alongside these specially curated playlists, please see below for even more handy sleep hygiene tips:

- This will help your circadian body clock try to stick to a regular ‘sleep routine’ and avoid having lie-ins, even if you didn’t sleep that well.

- Get outside first thing in the morning to help set your internal body clock and make it easier for you to unwind at night. This is because light entering the eyes is a key factor in controlling the sleep hormone, melatonin.

- Try to get at least 30 minutes of exercise each day to feel awake and mentally alert - but try not to exercise after 6pm as this can be quite stimulating.

- Avoiding caffeine from midday, favouring soothing herbal teas in the afternoon and evening which will support you gently unwinding - blends with chamomile, rose, mint and liquorice are all ideal

- Try to minimise your exposure to screens and phones from the early evening - as these disrupt your internal body clock.

You’re a light sleeper, which can be due to vata dosha being out of balance…

You tend to sleep lightly and are easily disturbed throughout the night. You often wake several times and sometimes have problems getting back to sleep. The key advice for you is to be comfortable going to sleep when you feel tired, instead of forcing yourself to stay up later.

Vata is primarily subtle, cold, active, and sensitive, so you are likely to benefit from music and sounds that are warming, calming, gently rhythmic, and soothing. Soft music and subtle nature sounds are soothing for vata dosha. Find your relaxing vata balancing playlist here along with some helpful sleep hygiene tips below:

- Make sure you get outside and exercise every day. A brisk walk each day would be ideal.

- Prioritise rest and relaxation in the evening. Relax before bed away from the stimulation of gadgets and bright lights. Reading, gentle stretches, listening to music with your favourite soothing herbal tea, or taking a bath in the evening can help you unwind.

- Avoiding caffeine from midday can be helpful. So, replace coffee with herbal tea blends containing liquorice, fennel, cardamom, or tulsi to allow the mind to stay calm.

- If you tend to lie in bed thinking about tomorrow’s to-do list, set aside some time before bedtime to make plans for the next day.

- If you do wake up in the night and can’t get back to sleep, try reading or having a cup of relaxing tea. The key thing is to try to not worry about the health impacts of lack of sleep or how you will function in the morning as this can only exacerbate the issue.

- A short nap before 3pm can be helpful to make up for lost sleep, however naps later than this can make it difficult to fall asleep at night.

- Try to maintain a regular sleep and wake pattern every day.

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