As I twist and turn in my bed, I check the time 2:45 AM. I’ve been trying to sleep since 11PM and haven’t had the chance to stop this chattering in my mind. In that restless moment, my mother's soothing voice echoed through the years, reminding me of the Ayurvedic wisdom she had once shared: "True rest is not merely the absence of activity but a symphony of mind, body, and spirit."
I had brushed off her words then, caught up in the hustle culture that had showcased rest as a luxury. But as the cycle of sleepless nights continued, I found my opinion shifting and my mind opening up to different possibilities. Determined to break this monotony of struggle, I rose from my bed and delved into the teachings of Ayurveda.
Ayurveda views sleep as a cornerstone of health, emphasising its role in maintaining the delicate balance between the mind, body, and spirit. This approach targets the peace within, recognizing that true rest is not just about physical inactivity but a state of inner peace. In a world buzzing with constant activity, the significance of a good night's sleep is often underestimated, but Ayurveda offers a path to restoring this vital aspect of our well-being.
This article explores Ayurvedic tips for a good night sleep, incorporating age-old wisdom into our contemporary lifestyles.
Doshas and Sleep
Ayurveda is built on the principles of three doshas: Vata, Pitta, and Kapha. These doshas represent different combinations of the five elements—earth, water, fire, air, and ether—present in our bodies. Ayurveda views health as a state of balance among these doshas.
Imbalances in Vata, Pitta, or Kapha can disturb our natural sleep cycles.
Excess Vata and Restlessness
Vata, characterised by the elements of air and ether, governs movement and communication within the body. When there is an excess of Vata, individuals may experience restlessness, both physically and mentally. This restlessness can manifest as a racing mind, fidgetiness, and an overall inability to settle down, making it challenging to transition into a restful sleep.
Heightened Pitta and Insomnia
Pitta, associated with fire and water elements, regulates digestion, metabolism, and transformation. An elevated Pitta can lead to an increase in internal heat, causing overheating and potential insomnia. Individuals with heightened Pitta may struggle with falling asleep, experiencing a constant feeling of internal heat that hinders the natural cooling process essential for restful sleep.
Dominant Kapha and Sleepiness
Kapha, grounded in the elements of earth and water, governs stability, structure, and lubrication in the body. While excess Kapha is not typically associated with insomnia, an imbalance may lead to excessive sleepiness and lethargy. Individuals with dominant Kapha may find it challenging to maintain a consistent sleep-wake cycle, experiencing prolonged periods of sleepiness that disrupt daily activities.
Learn about understanding your dominant dosha by taking this Quiz.
Tips to get a Good Night Sleep
Ayurvedic Sleep Routine
Ayurveda advocates for a balanced daily routine or "Dinacharya."
This meticulous and personalised routine is designed to align our daily activities with the natural circadian rhythms, fostering balance and signaling to the body that it's time to wind down, especially crucial for a restful night's sleep. This routine includes activities such as oil pulling with a neutral oil, tongue scraping with copper tongue cleaner, and Abhyanga using Kumkumadi Tailam.
Herbal Remedies for Better Sleep
Ashwagandha stands out as a powerful adaptogen, effectively alleviating stress and promoting a calm state of mind. Brahmi, known as the "Herb of Grace," contributes by reducing mental fatigue and enhancing cognitive well-being. Jatamansi is known to help soothe an overactive mind. These herbs, when seamlessly integrated into one's nightly routine, act synergistically to create a harmonious environment for relaxation.
Incorporating these herbs into your nightly routine can be seamlessly achieved through a variety of practical methods.
Start by brewing a calming herbal tea, blending the soothing properties of Ashwagandha, Brahmi, Jatamansi, and Shankhpushpi. This warm cup of herbal infusion becomes a comforting bedtime ritual.
Elevate your relaxation by indulging in an Ayurvedic Spa day with Kuntal Care Hair Spa with Hemp which prepares your body for restful sleep. Enhance your sleep environment by creating herbal pillow sachets filled with dried wonders like Jatamansi,Shankhpushpi, or Gotu Kola, releasing calming aromas as you settle in. Get your hands on Amrutam Brainkey Malt made with Shankhpushpi, Brahmi, Jatamansi and Ashwagandha which naturally improves the sleep cycle and quality of sleep too.
Dietary Guidelines for Quality Sleep
Central to Ayurvedic principles is the recommendation to consume light and easily digestible meals during dinner. This strategic dietary choice is rooted in the understanding that the digestive system tends to slow down as the day progresses. Opting for lighter meals in the evening allows the digestive system to operate efficiently without exerting undue strain on the body.
By prioritising easily digestible foods, Ayurveda aims to prevent the accumulation of undigested food in the digestive tract, a factor that can disrupt sleep. Heavy or difficult-to-digest meals may lead to discomfort, bloating, and indigestion, hindering the body's ability to relax and transition into a restful state.
The emphasis on creating a sense of lightness and comfort through dietary choices aligns with Ayurveda's overarching goal of promoting balance within the body.
Yoga and Pranayama for Sleep
Yoga and Pranayama, ancient practices rooted in Ayurveda, offer powerful tools to promote relaxation and prepare the body for sleep. Specific yoga poses, such as Child's Pose, Legs Up the Wall, and Corpse Pose, are known for their ability to induce a state of calmness and ease tension in the body. Check out Amrutam Yoga series for a beginner friendly start. These gentle stretches help release physical tension accumulated throughout the day, allowing the body to unwind and prepare for rest.
In addition to yoga poses, Pranayama, or controlled breathing techniques, play a crucial role in promoting relaxation before bedtime. Deep-breathing exercises, such as Nadi Shodhana (alternate nostril breathing) and Bhramari (humming bee breath), help calm the nervous system and soothe the mind. By focusing on the breath, practitioners can redirect attention away from racing thoughts and external stressors, facilitating a transition into a more peaceful state conducive to sleep.
Sleep Environment According to Ayurveda
To align with Ayurvedic principles for an optimal sleep environment, it is recommended to maintain a clutter-free bedroom. A tidy space promotes a sense of order and tranquillity, reducing mental clutter and allowing for a more peaceful transition into sleep. This aligns with Ayurveda's holistic approach, recognizing the connection between external surroundings and internal well-being.
In addition to keeping the space tidy, Ayurveda suggests adjusting the lighting in the bedroom. Dimming the lights as bedtime approaches signals to the body that it's time to wind down. Soft, warm lighting creates a soothing atmosphere, encouraging relaxation and supporting the body's natural circadian rhythms.
Furthermore, avoiding electronic devices before bedtime is another key aspect of Ayurvedic sleep recommendations. The blue light emitted by screens can interfere with the production of melatonin, a hormone essential for regulating sleep-wake cycles. Ayurveda advises minimising exposure to screens at least an hour before bedtime to promote a more natural and restful sleep.
Balancing Emotions for Better Sleep
The recognition of the impact of emotions on sleep is a fundamental aspect of Ayurvedic wisdom.
To address and balance emotions for better sleep, Ayurveda recommends incorporating various techniques into one's routine. Journaling is a therapeutic practice that allows individuals to express and reflect on their emotions. By putting thoughts and feelings onto paper, the mind can find a release, reducing the mental chatter that might otherwise interfere with the ability to unwind before bedtime. Buy Amrutam Journal Here.
Aromatherapy, another Ayurvedic technique, involves the use of calming scents to influence emotions positively. Essential oils such as lavender, chamomile, or applying chandan to the forehead can lead to relaxation. Incorporating Dhoop Cones can create a calming ambiance, promoting emotional balance and relaxation.
Ayurvedic Massage and Sleep
The ancient practice of Abhyanga, or Ayurvedic massage, promotes relaxation and balances the doshas. Use soothing oils like Amrutam Kumkumadi Oil and Poshak Key Oil. Read more here.
Incorporating this self-massage technique into your bedtime routine can enhance overall well-being and improve sleep.
Tracking Sleep Patterns
Tracking sleep patterns is regarded as a valuable tool for gaining insights into overall well-being and making personalised adjustments to enhance the quality of sleep.
The process of monitoring and analysing sleep patterns involves keeping a consistent record of bedtime routines, sleep duration, and the quality of sleep experienced. Ayurvedic wisdom recognizes that sleep is not a one-size-fits-all phenomenon, and individual differences play a crucial role in determining what constitutes a healthy sleep pattern.
By maintaining a sleep journal or utilising sleep tracking technology, individuals can identify patterns and trends in their sleep behaviour. This includes noting the time they go to bed, the duration of sleep, any disturbances during the night, and the overall feeling upon waking. Ayurveda acknowledges that such observations provide valuable information about the influence of daily activities, diet, and lifestyle choices on sleep quality.
Understanding one's sleep habits enables personalised adjustments based on Ayurvedic principles. For instance, if irregular sleep patterns are identified, Ayurveda may recommend establishing a consistent bedtime routine aligned with natural circadian rhythms. If sleep disturbances are noted, modifications to dietary choices or stress management techniques may be suggested.
Incorporating Ayurvedic principles into your bedtime routine can be transformative for your sleep quality. From herbal remedies to mindfulness practices, Ayurveda offers a holistic approach to achieving restful and rejuvenating sleep.
