<p>I only sleep 3 or 4 hours a night. I am always tired and I have frequent colds and flu. I know I need more rest, but I can’t seem to sleep well. It is starting to affect my relationships and my work performance. What can I do to get good sleep?</p>

According to Ayurveda, sleep is the nursemaid to humanity. It is one of the pillars of health, and if we are able to regularly obtain deep restful sleep, it will improve our mental and physical health.

With modern tensions and stresses in the world, insomnia is a common problem and the sales of sleep inducing medications are steadily increasing. Sleep is the most natural phenomenon next to breathing and we should not require outside substances in order for our bodies to achieve natural rejuvenative rest.

According to Ayurveda, sleep should be viewed within the context of an ideal daily routine that begins when you first awaken in the morning. To maximize the chances of falling a sleep at night, it's best arise at dawn by leaving a shade or curtain open in your bedroom. Take time to meditate first thing in the morning, and than again sometime in the early afternoon or evening to quiet your mind. Take your larger meal in the middle of the day and try eating lighter in the evening, so you're not trying to fall asleep on a full stomach.

Ideally, be in bed by 10:00 at night. Begin preparing for sleep shortly after dinnertime by taking a light walk and minimize intense mental activity in the evening. By this I mean, try not to work on your taxes, balance your checkbook, or watch a violent thriller on television right before bedtime.

Begin getting ready about an hour before sleep by running a hot bath and performing a slow, oil massage on your body. Put a few drops of lavender oil in the bath water and play some soothing music such as the Magic of Healing “Vata” sound track. Once you've completed your bath, try drinking a warm herbal tea or heated milk with a pinch of nutmeg. Alternatively Jatamansi, an Ayurvedic herb related to valerian can help quiet the mind.

Once in bed, avoid watching television or reading mentally stimulating material. Reading spiritual or inspiration literature before bed can help shift your awareness away from the usual demands of your life to a more expanded perspective. Turn off the lights, close your eyes and just lie comfortably on your back observing your breath. Allow yourattention to float through your body. If you notice areas of tension, consciously release the pressure. A sleeping mantra, Om Agasthya Shahina repeated silently can sometimes be helpful.

With this routine, most people will fall asleep within 10 minutes. If you are still having trouble turning off your mind, simply go into a witnessing mode, observing the sensations in your body. There is no need to worry, because resting quietly is rejuvenative to your body.