In Shakespeare’s play, Hamlet, Hamlet the character begins a soliloquy, asking himself, “To be, or not to be, that is the question.” He is contemplating life vs. death, pondering mortality and the meaning of life. He speaks of dreams, “For in that sleep of death what dreams may come…” Yet, while Shakespeare, through Hamlet, dove into the very heart of human existence and the deepest quandaries of life, they predated the scientific confirmation that without sleep we do die. To be or not to be is integrally entwined with sleep.

In our modern, 24/7-paced world, another life quandary beckons our attention. We rarely ask, “To do or not to do.” Suddenly, you are being forced to confront this question. Heretofore, your modus operandi has been to constantly do, and do, and do, and do until exhaustion overwhelms you. The global COVID-19 pandemic and its unprecedented impact is forcing us not to do: Not to go to crowded events, albeit now canceled. Not to go to your workplace. Not to go to school. Not to travel. And the not list goes on. In these cases, you have no choice but to comply. In others, you must choose carefully about where to go and what you do. Yet with fewer places to go and things to do, when so many are working from home and saving time with commuting, this is an excellent opportunity to attend to things that were not getting your proper attention.

Enter sleep. A nonnegotiable construct that remains a constant, now and always. Before this coronavirus outbreak, insufficient sleep was already a global epidemic. Now, as your daily life patterns are greatly disrupted and shifting drastically, and for an unknown duration, you are presented with a choice: Prioritize sleep or not. You can let the stresses and strains and schedule alterations make sleep all the more of a challenge, or you can use these unusual times to focus on your sleep and shift habits that compromise your sleep quality and quantity. This may not be easy, especially during such stressful times with so many unknowns on the horizon, but opportunity and necessity beckon for you to do less, but not to sleep less than you need—and for adults, 7 to 9 hours are recommended.

So, amidst the challenges you are facing, here are some specific tips to make surrendering to slumber doable:

• Set a consistent sleep and wake time seven days a week. In the midst of so much change, your body clock, your circadian rhythm, will appreciate a set schedule so it can support your immune system, all the more important as the world is exposed to COVID-19.
• Create a relaxing bedtime routine that begins an hour before going to sleep. Features may include tuning out from technology including your cell phone, taking a shower or bath, reading a physical book with a dim light, journaling to take thoughts out of your head and on to paper, having a calm conversation with a family member at home, and/or practicing mindfulness, meditation, or a prayer practice.
• If you suspect you have a sleep disorder such as obstructive sleep apnea, seek a diagnosis from your physician or a sleep specialist. In these unprecedented times, you may be experiencing symptoms of short-term insomnia.

And in a way, a good night’s sleep begins in the morning. Here are some tips for your waking hours to set the stage for a peaceful transition to sleep at night:

• Start your day by making your bed. This is a task completed and it is lovely to return to a neat bed at night.
• Without as much doing, focus on being by engaging in self-care and convening with nature, be it on a walk or just sitting outside looking at a tree. If you cannot go outside, then sit at the window and look at the sky. I mean, really look at the sky.
• Practice meditation, mindfulness, or a breathing technique daily.
• Relax and read a book or talk with a family member or friend.
• Don’t rush. Be present in the moment.
• Exercise at home. Take a walk or run outside.
• Cook for yourself, your family, or an elderly neighbor.
• Organize and clean that closet you’ve been intending to sort through. Give to others what you no longer need. Lighten up.
• Get back to basics and be conscious of what makes you feel relaxed and happy.
• And for some, attachment to the news has become overwhelming, both as a time drain and an anxiety trigger. So, create boundaries around how much news you are exposed to. Be sure to tune out at least a few hours before bedtime so you can transition to sleep in peace, setting the stage for a night of restoration and rejuvenation.

We all hope to be and stay well. We are all experiencing changes in our to-do list, evaluating necessities and choices. We are all required to sleep. Sleep is a gateway to support your immune system, especially during this global COVID-19 pandemic. Sleep is also a natural blessing for the restoration of your body, mind, and spirit. Wishing you sweet dreams.

In fact, today it’s more important than ever before to keep our immune systems in balance! This is where my Six Taste Bowl comes in, from my book Eat Feel Fresh: A Contemporary Plant-Based Ayurvedic Cookbook.

When you consume a meal that contains the Ayurvedic six tastes, you are nourished from a cellular level. Each taste corresponds with different qualities, as well as macro and micronutrients, making you feel whole and balanced.

The reason fad diets don’t work is because they often skip out on the most essential taste—sweet—which leads you to crave unhealthy sources of sweet after meals (aka that tempting brownie at the coffee shop). By having a healthy source of sweet, like quinoa, root vegetables, or healthy fats, you won’t crave desserts afterward. Lunch is the time where your digestive fire, agni, is the highest, making it the best time to indulge in a Six Taste Bowl.

Customize your Six Taste Bowl for your primary dosha by including larger portions of the tastes that pacify it and smaller portions of the tastes that increase it. All six tastes should still be present, however. If you feel balanced, just consume the bowls as is.

• Vatas: Include more sweet, sour, and salty tastes. Decrease bitter, pungent, and astringent tastes.
• Pittas: Include more sweet, bitter, and astringent tastes. Decrease sour, salty, and pungent tastes.
• Kaphas: Include more bitter, pungent, and astringent tastes. Decrease sweet, sour, and salty tastes.

(Discover your dosha with the free quiz here.)

The Basic Components

Here are the basic ingredients for the Six Taste Bowl:

• Hearty Base: Cooked grains; roasted starchy vegetable
• Colorful Veggies: Variety of colors; steamed, roasted, or raw
• Plant Protein: Legumes, nuts, seeds
• Healthy Fats: Avocado, coconut, nuts/nut cheeses, dressings made with nut butters and plant-based oils
• Pungent Spices: Turmeric, cumin, and classical Ayurvedic spices; optional onion/garlic
• Tasteful Garnishes: Fresh herbs and microgreens; sprinkle of sea salt; squeeze of lime

Hearty Base: Sweet

• Quinoa
• Starchy vegetables: sweet potato, pumpkin, butternut squash, carrot, corn
• Brown rice, barley, or other grain

Colorful Veggies: Bitter

• Leafy greens: spinach, arugula, collard, kale (which are also cruciferous)
• Cruciferous vegetables: cauliflower, broccoli, cabbage, brussels sprouts
• Other vegetables: zucchini, snow peas, bell pepper, cucumber

Plant Protein: Astringent

• Legumes: lentils, black beans, chickpeas, adzuki beans, edamame
• Nuts and seeds: sesame, sunflower, chia, flax seeds, walnuts, tahini

Healthy Fats: Sweet

• Avocado, coconut
• Nut cheeses, almonds, cashews
• Plant-based oils: sesame, coconut, olive, avocado, grapeseed

Spices: Pungent

• Allium vegetables: garlic, onion, leek, scallion, shallot
• Spices: cumin, turmeric, ginger, asafetida, black pepper

Garnishes: Salty and Sour

• Salty: sea salt, coconut aminos, sea vegetables, celery
• Sour: lemon, lime, apple cider or coconut vinegar

Quinoa Gado-Gado Bowl

Serves 2

Ingredients

For the Gado-Gado:

• 1/2 cup red quinoa, well rinsed and drained
• 1 cup water
• 1 cup any vegetables (e.g., zucchini, carrots, green beans, corn, sprouts, and cabbage)

For the Sauce:

• 1/3 cup sunflower seed butter (can sub almond butter or peanut butter)
• 1 tablespoon tamari, soy sauce or coconut aminos
• 2 tablespoons maple syrup or 2 droplets monkfruit (optional)
• 3 tablespoons lime or lemon juice
• 3 tablespoons water, to thin

Directions

Heat a small saucepan over medium heat and add quinoa. Toast quinoa for 3 minutes, stirring frequently. Then add water, stir, and bring to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes until all the liquid is absorbed and quinoa is tender. Fluff with a fork, remove lid, and remove from heat.

Make the sunbutter sauce by adding the sunflower seed butter, tamari, maple syrup, lime juice,and optional chili garlic sauce to a small mixing bowl and whisk until smooth. Add water 1 tablespoon at a time until a semi-thick but pourable sauce is formed.

To serve, divide the quinoa into two bowls, and then top with zucchini, corn, carrot, mung bean sprouts, and red cabbage. Top with sauce, cilantro, and lemon.

Find more like this in Eat Feel Fresh: A Contemporary Plant-Based Ayurvedic Cookbook by Sahara Rose Ketabi. Available in bookstores nationwide October 2, 2020.