Ever tossed and turned all night? Yeah, the struggle is real. But for many women going through menopause a good night’s sleep feels like a distant memory. Hot flashes, night sweats and racing thoughts will leave you feeling like you haven’t slept a wink and impact your energy, mood and overall well-being.
But here’s the good news ladies! There’s a natural solution waiting for you in the ancient wisdom of Ayurveda. This holistic system has a treasure trove of remedies to help you get your right to sleep back. So ditch the sheep counting and get into Ayurveda!
Why Does Sleep Get Disrupted During Menopause?
As we enter menopause our bodies go through a hormonal rollercoaster. This shift in hormones, particularly estrogen and progesterone can disrupt our sleep patterns. Insomnia, night sweats and early morning awakenings become unwelcome visitors, leaving us feeling drained and grumpy.
In Ayurveda, these sleep disturbances are often linked to an imbalance in the Vata dosha which is associated with the air element. When Vata becomes aggravated it can manifest as restlessness, anxiety and difficulty quieting the mind – all major obstacles to a good night’s sleep.
Ayurveda’s Solutions for Restful Nights
Ayurveda approaches sleep problems through a multi-faceted approach, diet, lifestyle practices and herbal remedies. Let’s look at these natural sleep aids:
- Diet for Dreamland: Food plays a big role in sleep. Focus on a balanced and calming diet, warm and easily digestible meals. A glass of warm milk with calming spices like nutmeg (jaiphal) or cardamom (elaichi) before bed can be a nice nightcap. Remember heavy meals and stimulants close to bedtime are best avoided as they will keep your body busy digesting instead of drifting off.
- Herbal Allies for Sleep: Nature has a sleep pharmacy! Ashwagandha, an adaptogenic herb helps with stress and sleep. Jatamansi, another wonder herb helps with anxiety and insomnia. Valerian root is a traditional sleep remedy that can be added to your routine. Don’t forget Passionflower tea or a cup of Chamomile before bed. you can also try Nari Sondarya Malt to easen up your menopause journey.
- Lifestyle Habits for Sweet Dreams: Establish a routine! Go to bed and wake up at the same time every day, even on weekends to regulate your body’s natural sleep wake cycle. Create a bedtime routine that tells your body it’s time to wind down. Opt for light exercises like evening walks instead of intense workouts before bed.
- Sleep Sanctuary: Your bedroom environment is key. Make sure your room is cool, dark and quiet. Invest in blackout curtains, an eye mask
Ayurveda also recommends Abhyanga, self-massage with calming oils like sesame or coconut oil. This practice relaxes and improves circulation and prepares the body for sleep. Meditation and breathing exercises are great tools to calm the mind and reduce anxiety and help you fall asleep.
Bonus Tips:
- Reduce stress through yoga, meditation or time in nature.
- Practice good sleep hygiene – no screens before bed and a bedtime routine.
- See an Ayurvedic practitioner for a personalized sleep plan and herbal formulas for your specific needs.
Sweet Dreams!
Try these Ayurvedic solutions and sleep disturbances will disappear and you’ll get your restful nights back. Remember a good night’s sleep is key to overall health. So go for it and wake up feeling refreshed, energized and ready to take on the day!
