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:

Your dosha is likely to be Kapha

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

- Try to avoid having lie-ins, even at the weekend, and get up by 7am, to support your circadian body clock and get your system going for the day.

- Try to get at least 30 minutes of exercise each 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

Your dosha is likely to be Pitta

It seems you are likely to have what is known as an ‘owl’ chronotypes 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.

- Get outside first thing in the morning as this will help set your internal body clock and make it easier for you to unwind in the evening and get to bed by 10pm. This is because light entering the eyes is the most important factor controlling the sleep hormone, melatonin.

- Exercising for around 30 minutes in the 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 licorice 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 from the early evening- as these disrupt your internal body clock and will make it much harder for you to switch off.

- Use your bedroom only for sleep and sex (and definitely not as an office).

- Enjoy a warm herbal tea or hot, milky drink before bed to help you unwind and getinto a good bed time 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.

Your dosha is likely to be Vata Kapha

You’re usually a good sleeper but sometimes your sleep is disrupted

- 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.

Your dosha is likely to be Vata Pitta

You need to have a good night time routine to get to bed on time otherwise you can experience broken sleep- sometimes having difficulty getting to sleep and other times waking up in the night and not being able to get back to sleep.

- 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.

Your dosha is likely to be Pitta Kapha

You usually sleep well but need to stick to a good evening wind down routine, as you sometimes find yourself staying up very late.

- This 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 licorice are all ideal

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

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

Your dosha is likely to be Vata

You tend to sleep lightly, and are easily disturbed in the night. You often wake several times and may 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.

- Make sure you get outside and take some exercise each 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 all help you unwind.

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

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

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

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

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