Nowadays, many individuals complain about not getting enough sleep at night due to high work pressure and busy daily routines. Despite being sleep deprived, many people toss and turn at night, finding it hard to fall asleep or stay asleep for long. While there are several over-the-counter remedies, like sleeping pills, for dealing with sleep issues, they can cause harm to the body in the long run. Opting for Ayurvedic practices for restful sleep is a healthier alternative to help the mind and body unwind naturally.
Understanding Sleep in Ayurveda
According to Ayurveda, the three pillars of health are food, sleep and balanced living. Poor sleep disturbs all aspects of health, including immunity, digestion, mental clarity and emotional well-being. An imbalance in the three doshas of the body, which are Vata, Pitta and Kapha, can lead to disturbed sleep. To bring these doshas back in balance, Ayurveda offers various gentle, natural solutions that can help you have deep, restful sleep.
1. Warm Herbal Milk
One of the simplest ways is to consume a cup of warm herbal milk before going to sleep. You can mix some sleep-supporting herbs like nutmeg, brahmi, or ashwagandha, to calm the nervous system, reduce nighttime anxiety and signal to the body that it’s time to sleep. Those who are vegan or lactose intolerant can consume almond or oat milk instead.
2. Abhyanga
Our body often gets tensed due to stress and this stress then gets stored in the body without us realizing it. Tight shoulders, tense neck, achy back are often signs of being stressed. A gentle self-massage (abhyanga) using warm sesame or coconut oil before bedtime can help release this stored tension. This practice not only helps nourish the skin but also calms the mind. By doing this oil massage for 10 minutes and taking a warm, relaxing bath post-massage, you can considerably improve your sleep quality.
3. Establish a Sleep Routine
Ayurveda encourages sleeping and waking at the same times every day, even on weekends and holidays. Our body loves routine, thus, by having a consistent sleep time, you can boost the quality of your sleep. To align with the natural energy cycles of the body, you can try sleeping by 10 PM. Small practices like lighting a calming incense stick, turning on dim lights a few hours before bedtime and reading a book instead of using the phone, can help signal your body that it’s time to rest.
4. Herbal Sleep Aids
Ayurvedic herbs like jatamansi, tagara (valerian root) and brahmi are often used in Ayurvedic formulations to calm the mind and promote better sleep. You can contact an Ayurvedic doctor or expert for recommendations on which herbs would be most suitable for you based on the doshas that are imbalanced in your body. An expert can tell you how much of the herb needs to be consumed and how frequently.
5. Mindful Eating in the Evening
Having heavy or late-night dinners can disturb your digestion and negatively impact your sleep. Ayurveda recommends having a light, warm dinner by 7 PM, preferably foods which are easy to digest, like lentils, stews and cooked leafy vegetables. Avoid sugar, caffeine, overly spicy and cold foods at night. Instead, consume calming spices like turmeric, cardamom and fennel in your meals.
To have restful sleep at night, you need to prepare your mind, body and environment beforehand. By following these Ayurvedic practices consistently, you can have a deep and rejuvenating sleep.
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