In today’s fast-paced and (often) stressful environment, the search for a peaceful and restful night’s sleep is more elusive than ever before. Our days are filled with excessive screen time, stress, and a culture that does not value the benefits of true restful sleep (aka: Nidra in Ayurveda) enough. However, for over 5,000 years, Ayurveda has recognized that sleep (aka: Nidra) is one of three primary foundational pillars of achieving good health (along with diet and conscious lifestyle).
It is not only the number of hours you’re in bed; it is also the very quality and depth of that sleep (aka: Nidra) which restores balance/ health of your mind, body, and spirit.
If you are sick and tired of tossing and turning and desperate for natural ways to achieve better sleep quality, this Ayurveda-based sleeping guide can provide you with invaluable knowledge (easy to understand) and helpful strategies for achieving better quality sleep (aka: Nidra). It is time to take back your nights so that every morning you wake up energized and recharged!
Ayurvedic Treatment for Insomnia in Hyderabad
What Causes Poor Sleep – According to Ayurveda?
Sleep disturbances are generally a result of something deeper within the body, according to Ayurveda. Disturbed sleep is usually closely related to the nervous system and the Accumulated Goodness / Aggravated Vata dosha(s). However, other dosha(s) that are out of sync with themselves (in terms of virtue) also contribute significantly to lack of sleep.
Vata Imbalance – The primary contributor to poor sleeping quality. The excessive presence of this body type aggravates the “nervous system” to create agitation (off balance) or lack of peace (agitation), leaving little to no grounding and resulting in tossing and turning, very light sleeping and being awoken on multiple occasions during the night.
Pitta Imbalance – similar to Vata in that the presence of heat will create stimulation, causing individuals to awake from a deep sleep while being hungry or having been annoyed by a “nervous system” that does not feel grounded in any way (heat).
Kapha Imbalance – Even though almost all kapha body types experience good sleep quality, only those who have not balanced their own body during a stressful period (typically resulting from sleeplessness) will find themselves struggling in the morning (i.e. have weight to carry or feel tired; thus, no energy).
Accumulated Ama – Disturbed digestion creates a backup of ama (toxins) throughout your body, creating impassable blockages in the channels, preventing energy from flowing smoothly, leaving you without good sleep.
Lifestyle Factors – high stress work schedules/lifestyle, irregular daily eating/sleeping hours, excessive screen hours are all contributing factors towards disturbed sleeping.
The Making of Your Sleep Schedule According to Ayurveda: Evening Activities for Relaxation
Having an Ayurvedic sleep schedule is essential for having quality sleep. Here are some activities you can do in the evening, which will help tell your body that it’s sleep time:
Lower Bright Light Exposure (One Hour Before Bed): Lowering exposure to bright artificial lights allows your body to produce more melatonin, thus helping your body relax and prepare itself for sleep.
Screen Free Time (At Least One Hour Before Sleep): Avoid watching any screens one hour before sleep, such as phones, computers, and television. The blue light from these screens may affect the circadian rhythm.
Take a Warm Bath/Shower: Taking a bath/shower with Epsom salts and relaxing essential oils can help relax the mind and body.
Self-Massaging (Abhyanga): Self-massaging with herbal oil can start the process of grounding before you bathe. You can use warm sesame oil to ground Vata; coconut oil to ground Pitta, and a lighter oil such as jojoba oil to ground Kapha. The feet and scalp require extra focus when self-massaging.
Calming Breath Work (Pranayama) – For the purpose of calming the mind and reducing anxiety, use gentle breathing exercises. Practicing alternate nostril breathing or deep belly breathing for (5-10) minutes can be extremely calming.
Light Reading: Light reading or journaling is a way of calming yourself before you go to bed or to a bath. Please avoid reading anything too stimulating or writing too anxiously. Practice some peaceful thoughts or write about what you are grateful for.
Ayurveda and Sleep: Eat Your Way To Better Nights!
What you consume and when you do, greatly affects your quality of sleep. Here is what you need to know about Ayurveda and sleep from a dietary perspective:
Light Supper: It is recommended to have a light meal, which should ideally be consumed no less than 2-3 hours prior to going to bed. Overly greasy or heavy meals overload your digestive tract, causing difficulties with falling asleep.
Milk and Spices: The use of warm dairy or non-dairy milk is a traditional Ayurvedic remedy for insomnia. Add to it nutmeg and cardamom, along with a little ghee. This combination will help balance your Vata dosha.
Caffeine and Alcohol: Do not take too much caffeine in the second half of the day. Although alcoholic beverages seem to work well initially, they disrupt sleep in the second phase of your sleep cycle.
Vata Balancing Foods: If you experience a Vata imbalance, consume warm and wet foods.
Insomnia Treatment With Ayurvedic Herbs for Sleep
Some of the Ayurvedic herbs for sleep may offer mild but potent help to people suffering from insomnia or inability to sleep properly at night:
Ashwagandha: This amazing adaptogenic herb can help in coping with stress and anxiety, two main reasons that prevent a person from sleeping soundly at night.
Brahmi: As a wonderful remedy for calming one’s mind down, the Brahmi herb can eliminate all excessive thinking that prevents falling asleep.
Jatamansi: Being used as a calming agent and a nervous system balancer, this herb can relieve sleepless nights by increasing the quality of sleep.
Chamomile: Although not part of Ayurveda, chamomile can still prove itself to be helpful in promoting sleep through the consumption of herbal tea.
How to Achieve Natural Sleep: More than the Rituals
To achieve better sleep naturally- outside of specific Rituals and Herbs- one approach can include using Holistic Ayurvedic lifestyle principles to support greater depth and quality of sleep:
Establishing Consistency in Sleep Schedule: By making an effort to go to sleep early and wake up at a similar time every day (including weekends), you will create a routine that will help your body to establish its own natural circadian rhythm for awakening at certain points during the night.
Managing Stress: Chronic Stress is one of the main reasons that people don’t get enough quality sleep each night. To combat this, develop ways to reduce your stress levels on a regular basis through things such as meditation, gentle yoga, or spending time outdoors.
Creating A Healthy Digestion System for Yourself: Good Digestion (Agni) helps to eliminate the buildup of Ama from your body, and thus will reduce your odds of having difficulty sleeping at night (due to the discomfort from the buildup of Ama).
Optimising Your Sleeping Environment: Keep your Room Dark, Quiet, Cool and at No Clutter Levels (e.g., Remove Any Clutter/unnecessary items from your bedroom area).
So by using these principles and choices mindfully, you can upgrade how you relate to Sleep And Have It Provide you with the Deepest, Most Restorative Sleep possible, which can nourish all areas of your life.