Wake up early to boost mental health!

Introduction:

Late night work/parties/movies/ television, meeting the deadlines, infinite competition, never-ending requirements etc. have lead to severe abuse of our natural cicardian rhythm. Circadian rhythm is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment. Our physiology and behaviour are shaped by the Earth’s rotation around its axis. This biological circadian system has evolved to help humans adapt to changes in our environment and anticipate changes in radiation, temperature, and food availability. Without this endogenous circadian clock, we would not be able to optimize energy expenditure and the internal physiology of the body. Sleeping late and waking up late can disrupt this cicardian rhythm and this leads to extreme daytime sleepiness, reduced alertness, problems with memory and decision making.

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Importance of sleep

Ayurveda considers sleep as the most important component of our physiology. It is one of the three supporting pillars of life (upastambha) as mentioned in Ayurveda, the other two being Ahara (food) and brahmacharya (Celibacy). The inclusion of Nidra in the three Upastambha itself proves its crucial role in health. Happiness, misery, nourishment, emaciation, strength, weakness, virility, sterility, knowledge, ignorance, life and death – all these are dependent on sleep. Sleep if properly enjoyed, brings about happiness and longevity in human beings.  

What is Bramhamuhurtha?

ब्राह्मे मुहूर्ते उत्तिष्ठेत् स्वस्थो रक्षार्थमायुषः।

Waking up in Bramhamuhurtha ensures maintenance of health!  

The Sanskrit word “Bramhamuhurtha”  is comprised of 2 words – “Bramha” means “Knowledge” and “Muhurtha” denotes a division of time: 1/30 of a day, or a period of 48 minutes. Brahmamuhurta or the time of Bramha is a 48-minute period (muhurta) that begins one hour and 36 minutes before sunrise, and ends 48 minutes before sunrise, approximately between 04:24 - 05:12 AM. Ayurveda acharyas have opined that:  

Effect of waking up at Bramhamuhurtha on the mind

1. Bramhamuhurtha is Satwa guna pradhana (Rich in satwa guna – in the environment and in one self). Mind is like a clean sponge ready to absorb all the things it comes in contact with leading to better clarity of mind, sense organs and concentration owing to the increased secretion of the pineal gland.

2. Synchronising our body-clock with the rising and setting sun is the greatest way to reverse the ageing process. The whole of nature works according to the sun

3. Research shows that people who tend to sleep and wake later are more likely to experience anxiety and depression than those who sleep and wake earlier.

4. During this time, Vata dosha is predominant and Prana – the vital energy is at a high level of vibration. Performing asanas, pranayama and meditation, reading, chanting, learning a skill ensures that our mind imbibes as much of this available dose of prana. Bramhamuhurta amplifies and supercharges our practices.

5. The Oxygen levels in the atmosphere during these early hours is around 41% which is very much favorable to the lungs. Practicing breath techniques during this time thus comes with its own benefits, with the purest air flowing in and out of the system.

How to calculate Bramhamuhurtha in your country?

Brahmamuhurtha starts 2 muhurtas before sunrise. (Muhurtha is the hindu unit of time of measurement)

1 Muhurtha is 48 minutes  

2 muhurthas = 96 minutes

96 minutes = 1 hour and 36 minutes

So, if the sunrise at your place is at 6 am, the Brahma Muhurta will start at 4:25 am and ends at 5:14 am

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Dos’ and donts’ during Bramhamuhurtha

Indulge in mindful practises like reading self help books, meditation, pranayama, quiet time, planning the day ahead, practising relaxation techniques, stretches, Suryanamaskara and Yoga.  

5 tips to help you wake up during Bramhamuhurtha regularly:

• Eat just before sunset
• Put away electronic devices and phone an hour before bed time
• Sleep early by 9 pm every night
• Set your alarm with a motivational message
• Have a good support system (Do it together!)

Don’t’s during Bramhamuhurtha - Avoid engaging in intensive physical activities, like running, cardio exercises, intense strength training as it will disrupt the meditative state of mind you are seeking to cultivate. Do not use electronic devices such as cell phones, computers, or televisions, since the light emitted from these devices can disturb your concentration and focus. Do not force yourself to stay awake if you feel tired or sleepy; instead, take a quick nap in reclining position.  

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Who should not wake up during Bramhamuhurtha?

Waking up at the time of Brahma Muhurta is not suggested for pregnant women, children, people who have not digested last night’s food, or patients suffering from serious ailments. Elderly people who have already adapted to a different biological cycle due to age can also choose to get up at sunrise. Sleeping beyond sunrise is not encouraged for anyone who wishes for a sound body and mind.  

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Conclusion:

Brahma muhurta is the best time to focus on yourself, to increase the chances of success and enhance healing process. It helps to promote focus, concentration and alertness. Ultimately, brahma muhurta can be an incredibly beneficial practice for anyone looking to experience a deeper level of mental well-being. With consistency and dedication, we can reap utmost benefits of this special time!

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