“Yogic Guide to Cultivate Sattvic Sleep Pattern”

Guide by @greeyogabhyasi

gree_yogabhyasi
 Every little thing in prakriti (nature) exist due to the pay of these 3 gunas. Satva,
Rajas & Tamas. We all have these 3 Gunas present in us. The interplay and
dominance of these gunas determine the nature and state of an individual or object.

Guide by @greeyogabhyasi gree_yogabhyasi

 Reflection of 3 Gunas in your daily life

Satva Rajas Tamas

Greeting your elders and sharing

love with your kids and family Getting agitated on your way to Avoiding responsibilities and
when you wake up in the morning work due to traffic or rains procrastinating tasks
or come back from work

Guide by @greeyogabhyasi gree_yogabhyasi

 Understanding 3 Gunas

Rajas Sattva Tamas

Activity Truth / Goodness Inertia & inactivity

Passion, desire & Light, harmony & balance Darkness, delusion &
attachment ignorance

Energy Spiritual Essence Mass / matter / heaviness

Expansion Upward flow Downward flow

Movement Intelligence & Sloth & dullness

consciousness

Binds by means of passion Binds by means of Binds by means of

and craving. attachment to knowledge ignorance and obstruction
and joy.
 What makes your sleep Rajasic or Tamasic?

RAJASIC SLEEP TAMASIC SLEEP

Too much activity, multi tasking, over exertion, highly Too less activity, Lathargy, procrastination, dullness, darkness,
competitive beahviour, overthinking dependency on others

Anger, impatience, anxiety, ego, jealousy, ehuphoria, Self doubt, self crticism, guilt, shame, boredom, grief,
restlessness,Material desires, lust, passion, greed for success ignorance, low self respect

Stimulating, spicy, oily foods, Alcohol, Tobaccoo, caffine Heavy, pungent, processed foods, frozen foods, fast and junk
foods, meat

Too much screen time, social interaction, over work, too much Very limited social interactions, constant comparison with
physical workout others, no physical activity, oversleeping

Too much talking, passing opinions, dominating others, Inability to express, overthinking with no action, no creativity or
planning and trying to take control of everything desire to create

Not giving enough rest to body, inability of the body to sow Oversleeping, less self hygiene and messy surroundings,
down, rest and rejuvenate unorganized schedules

Inability of the mind to slow down thoughts Inability of mind to create action oriented thoughts
 How to balance these gunas for better sleep?
How you spend your day decides the kind of sleep you will get in the night

Go through the next slides carefully to learn the right practices for Sattvic sleep

Guide by @greeyogabhyasi
gree_yogabhyasi
 Ideal Body Clock as per Gunas

Internalization
4-6am Yoga, meditation, silence, nature
Brahma Muhrta walk, spiritual book reading,
manifestations, chantings,
prayers, Journaling

6/7pm - 3:30am
Assimilation
6am - 6/7pm
Slow down, cut down screen time
and social interactions, spend time
Externalization
with family, eat on time, prepare Office work, outdoor work,
body for rest screen time, social
interactions, activities

Guide by @greeyogabhyasi gree_yogabhyasi

 GUIDE: RAJASIC > SATTVIC SLEEP

Click here to download the guide.

The guide include lifestyle changes, dietary changes, modifications in asana and Pranayama,
Mindfulness practices

Guide by @greeyogabhyasi
gree_yogabhyasi
 GUIDE: TAMASIC> SATTVIC SLEEP

Click here to download the guide.

The guide include lifestyle changes, dietary changes, modifications in asana and Pranayama,
Mindfulness practices

Guide by @greeyogabhyasi gree_yogabhyasi

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