Self-Care Tip: 5 Ways Ayurveda Can Help You Sleep Better
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. According to Ayurveda, sleep, along with a nutritious diet, loving relationships, and the skillful use of energy, is one of the most significant factors in maintaining good health. Some practical Ayurvedic health concepts that can help you sleep better at night while also strengthening your immunity and helping you to be a more active participant in your life are as follows: – When the sun begins to set, you begin to relax and unwind.
Disconnect from the outside world and indulge in activities that are calming rather than exciting.
– Consume in moderation.
It is also less likely that you will be able to digest significant amounts of food once the sun has set.
- Screens and artificial illumination have the potential to disrupt the circadian rhythms that regulate the production of sleep hormones.
- I understand that this may be difficult for some of you to accept, but we get the finest sleep between the hours of 10 p.m.
- This natural window of opportunity for sleep will aid in the repair of your body’s physical and mental functions more than sleeping from midnight to 8 a.m.
- –Put some oil on it.
- According to Ayurveda, sesame oil has both warming and grounding properties, which allows the nervous system to experience these same benefits.
- Katie Silcoxi is the author of the upcoming book “Healthy, Happy, Sexy — Ayurveda Wisdom for Modern Women,” which will be released later this month.
- She lives in New York City with her husband and son.
How Ayurveda Can Help You Sleep Better at Any Age
The Kripalu School of Ayurveda is located in Kripalu, California. I used to be able to sleep like a dead person. My twenties and thirties were the years in which I could sleep anywhere: on a lumpy couch, curled up in my vehicle, or on the floor of my workplace. I didn’t need my favorite pillow, a thick duvet, or any lavender aromatherapy to sleep well that night. When it came time to go to bed, I just fell asleep without a fuss. Those were the kapha years of youth, when everything was delicious!
Nowadays, I follow Ayurvedic daily rituals to avoid tossing and turning at night and to have a positive relationship with my dreams.
The dosha that governs each stage of life imparts a distinct flavor and purpose to that time of life, while also supporting our broader life objectives.
In addition to doshic imbalances (agitated vata, pitta, or kapha), you may be aware that difficult sleep can arise when transitioning through the phases of life are rocky, as you may already be aware. The following chart illustrates how the doshic phases of life impact sleep in general.
- Time span: from conception until adolescence (and maybe into the 20s, depending on how quickly the brain continues to grow and develop)
- Vibe: The Kapha dosha has the soft, silky, and sweet traits of youth—the juicy qualities that come with being young. Currently, the plant is at the period of development and feeding. During this period, because Kapha is sticky, sustenance “clings” to the developing kid or adolescent’s body. Moreover, it is the most important season for mental and physical development. Sleep: The kapha rhythm is notable for being heavy, sluggish, and consistent. These characteristics are often associated with lengthy, peaceful, and sound sleep. Sleep is often heavy and profound during this kapha season of life, and dreams are often watery and lively
- From puberty through menopause is a period of time. Mood: Pitta is hot and sharp
- At this point in our lives, we are using pitta’s fiery temperament to pave our own way through the universe. Pitta’s enthusiasm, boldness, and acute focus are required throughout this action-oriented stage of life, when we’re establishing a professional, domestic, and familial foundation. Sleep difficulties that are common include: Being constantly on the move and shouldering greater responsibilities means that people often sacrifice sleep at this period of life, either by staying up late to complete tasks or by having their sleep disrupted by small children. In general, the fire of pitta provides us with energy and keeps us awake and alert throughout the day, even when we’ve been up all night (at least for the first part of this stage). Some people may notice that their sleep is not as deep during this goal-oriented season since Pitta is light rather than heavy. Dreams may also be more fiery or passionate during this time period.
- Time span: from menopause until the end of one’s life
- Affect: Vata is light and gentle, and in this period of life, it encourages us to “lighten the load” in all aspects of our lives, including downsizing our homes, lowering our financial obligations, reducing our workload, and ultimately retiring. A long period of spiritual study and practice, during which one increases their meditation and retreat time in order to strengthen their connection to nature and divinity, is typically observed during the vata season of life. Sleep difficulties that are common include: Because vata and pitta have a similar property of lightness, those who are in the vata stage may continue to see limited deep sleep and more disturbed sleep during the vata stage. In addition to being mobile, Vata is also prone to excessive mental and physical activity at this period. Because of this momentum, it might be difficult to fall asleep, cause the mind to race with chaotic thoughts, or leave the body feeling restless and fidgety.
These are lovely, natural periods of life that are rich with characteristics that will assist us in accomplishing our major life objectives. However, if we are not conscious of the doshas’ controlling characteristics, it is simple to irritate them and have sleep difficulties. Simple Ayurvedic medicines, on the other hand, can be really beneficial. As a traveling yoga, Ayurveda, and mindfulness instructor, I rely on these self-care methods to help me get a good night’s sleep and stay refreshed during the day.
- Cool foot bath: If you wake up sweating in the middle of the night, properly cleanse your feet with cool water before going to sleep (and if you wake during the night). The feet are associated with the fire element in Ayurveda, and cooling down the feet is a tried-and-true method of reviving the mind and returning to a peaceful slumber. It’s important to cool down in the summer (I have pitta constitution, am in a pitta stage of life, and am in a pitta season of the year
- Dinner at a reasonable hour: Eating a large, late-night meal places a greater strain on your digestive system than it is capable of handling at that time of night, diminishing digestive power and interfering with restful sleep. Lunch should be the largest meal of the day (since this is when the pitta fire of digestion is at its most active), followed by a light meal around sundown, and leaving at least two hours for digestion before night, according to Ayurveda. It is important to reduce your alcohol use if you are waking up in the middle of the night with sweaty feet, nocturnal sweats, or hot flashes. The stinging, pitta-provoking fire of alcohol is likely contributing to your discomfort. Alcohol is frequently used to aid with sleep, but it also overstimulates the liver, which is a pitta organ, causing a restless, fiery body and mind after a few hours. Reduce or eliminate alcoholic beverages at night and see how much better you sleep as a result. Adding weight: If your vata is making you feel restless or fidgety at sleep, consider putting an additional blanket or pillow between your legs. In the body, Vata is in charge of the legs, and excessive lightness or movement in the legs might cause sleep disturbances. Put a little weight on your legs before going to bed, in the same way that putting sandbags on your legs may help some people relax into Savasana. It’s a simple, effective approach to ground vata before going to bed. When traveling, this is one of my favorite tricks: I place a cushion between my legs and fall asleep immediately. Self-massage: A short massage before bed might help to balance the vata and pitta energies. The feet, low back, ears, and head are the most important locations to massage. To widen the blood vessels and discharge heat, use moderate, soft strokes for vata and a little more intense massage for pitta to balance the dosha. Warming sesame oil is recommended for vata constitutions and for the cooler months, while cooling coconut oil is recommended for pitta constitutions and for the warmer months.
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Sleep Tips from an Ayurvedic Practitioner and Former Insomniac
On October 13, 2020, Anuradha Gupta published a blog post. Binge-watching TV and perusing social media till the wee hours of the morning? Coronasomnia is a condition that has developed as a result of the pandemic’s impact on sleeping and mental health. It is estimated that we spend around one-third of our lives sleeping; what better time to discuss sleep?! Sleep deprivation is a public health crisis that affects millions of people. According to the Centers for Disease Control and Prevention, one-third of people in the United States receive less sleep than is advised; inadequate sleep in children and teenagers can have negative consequences for mental and physical health far into adulthood.
It has also been shown to impair immunity, leaving us more susceptible to infections.
Ayurveda and sleep
According to Ayurveda, the three pillars of health are Ahara (nutrition), Vihar (a balanced lifestyle), and Nidra (relaxation) (Sleep). The fact that sleep and diet are given equal significance is not surprising. “Happiness, nutrition, strength, virility, intelligence, and even the very existence of life” are all dependent on getting enough sleep, according to the foundational scripture, Charaka Samhita. We all have that one buddy who manages to sleep in the thick of the chaos! Indeed, everyone has a uniqueAyurvedicconstitution made up of Doshas (energy principles) that can get out of balance at any point in time.
What measures do you take to maintain your health?
Incorrect diet, a sedentary lifestyle, and environmental variables can all contribute to sleep deprivation.
- Excessive sleep is associated with normalKaphaimbalance. Disruptions in the quantity or quality of sleep – generally caused by Vata or Pittaimbalance (especially in Vata)
Natural rhythms and sleep
Following natural rhythms is a component of Preventive Health in Ayurveda, much as chronobiology is a component of contemporary medicine. The earliest adaptor of the concept of ‘bio time,’ according to a Psychology Today article on the “Sleep Benefits of Ayurvedic Medicine,” attributed Ayurveda with being the first to recognize the need of tailored medicine in aiding sleep. Ayurveda advises ideal practices for our daily (Dinacharya) and seasonal (Ritucharya) routines, as well as our life stage.
Kapha predominates throughout childhood (no wonder they say sleep like a baby!) and Vata predominates during old age, which explains why sleep becomes more difficult as we age, despite the fact that it is essential for renewal! The Ayurvedic clock aids in the alignment of sleep cycles.
Vata:Vatagets are readily depleted and require additional sleep (8-9 hours) (though they may crave less). Their dreams might be spacy, artistic, or abstract, and their sleep can be light and restless! Trouble sleeping, sleepwalking, or talking while asleep, grinding teeth while asleep, awakening early or repeatedly atVatatime (2 to 6 a.m.), not feeling refreshed, or feeling worried are all symptoms of AVatasleep imbalance. When traveling or experiencing jet lag, your vatagoes are out of whack.
- Adopt a schedule, go to bed around 9-9:30 pm, and attempt anAbhyanga (self-massage) with sesame oil if feasible everyday, as well as a scalp andPaada Abhyang (foot massage) before sleeping, as well as wearing toasty socks while sleeping.
- Pitta: Pitta requires regular (7-8 hours) sleep as well as the ability to relax more.
- and 2 a.m.
- They are typical ‘productive’night owls (although they require sleep in order to impact cellular repair!) that work late.
- Their dreams may be energizing and practical, and they can include problem-solving!
- Sleep before 10 p.m.
- Use coconut oil or ghee for Abhyanga, a foot massage, and the application of a few drops in the center of the head before going to bed.
They should go to bed after 10 p.m.
Avoid taking naps during the day since they might increase metabolic problems and obesity.
Here are some tips for bringing Kapha into balance.
TryUdwartana (dry massage) or gentle Abhyanga with olive or mustard oil to relax your muscles.
For example, Spring is Kaphaseason, which means it is a good time to sleep less and be more active!
Other Ayurvedic Tips:
- Routine: Having a consistent routine might help you stay in sync with your natural rhythms. Nutrition: Eat a balanced diet that balances Agni (digestive and metabolic fire), drink enough of water, and avoid coffee and stimulants after 2 p.m. Nutritional Supplements: Nutrition combines the breath and sensory perceptions
- Take a deep breath, create boundaries, and avoid unpleasant news and relationships to maintain a healthy diet. Relax your senses by experimenting withDinacharya activities such as bathing the eyes, yoga for eye care, andNasya (oil in the nostrils). Avoid becoming overloaded with digital information. The practice of regular breathwork and Ujjayi breathing before bed will help you have a good night’s sleep. Yoga on a regular basis
- Try this yoga exercise to relieve stress and sleeplessness
- It works well! Meditation: According to the National Sleep Foundation, breathing exercises and meditation are recommended
- Meditation reduces stress, improves sleep quality, and has a slew of other scientifically documented advantages. Consult our Meditation Sleep Guide for more information. Get outside and spend time in nature: Taking a stroll at sunrise and dusk helps to reset the biological clock. Workout – A research found that engaging in 150 minutes of moderate to intense physical exercise each week enhanced sleep quality by 65 percent! Avoid doing high-intensity activity in the evening
- Instead, consider a soothing yoga practice. Formulations including Brahmi, Ashwagandha, Jatamansi, Manasamitra Vatakam, Vacha, and Mandukaparni may be advised by an Ayurvedic practitioner
- However, it is not necessary. Therapies such as therapeutic Abhyanga,Moordha Thaila (therapies involving the application of herbal oil to the scalp, such as Shirodhara),Sneha Nasya, andMarma are good sleep aids. Digestion is helped by taking an afternoon sleep on the left side (Vamakukshi) after a meal, which can be done while walking. Daytime naps are discouraged by Kaphacan, although they are acceptable for those who are accustomed to taking them (summer siestas! ), the malnourished, sick, old, and newborns
- After trauma or a travel
- And for persons who are engaged in severe or midnight labor. Routine for the evening
- It is customary to sleep with the sinking light and awaken with the morning sun each day. To mimic midnight (if this is not possible, establish a scene with dim lighting and white noise to create the illusion of darkness)
- TryTurmericorAshwagandhaMilk for supper if you have a late dinner (2-3 hours before sleeping). Don’t consume anything after 7 p.m. Avoid late evenings and late-night munching
- Instead, get some sleep. Maintain an uncluttered, tidy, and pleasant environment in your bedroom. Dress in pajamas that are roomy and comfy
- A relaxing shower, foot massage, gratitude writing, self-reflection, white noise, soothing literature, and quiet breathwork are all good options
- Avoid overstimulating your body with activities. Unplug: Avoid using electronic gadgets and blue light after 8:30-9 p.m., since these might interfere with natural cycles. EMF interferes with the formation of melatonin
- Therefore, keep phones away or in airplane mode, and wifi routers far away or switched off. WhenSattva (the honest, clear quality of the mind) dominates the mind (atBrahma Muhurt
- Around 1.5 hours before dawn), get up early to feel refreshed and alert. Sleep position: Ayurveda advocates sleeping on the left side of the body since it is biologically more beneficial for digestion and lymphatic drainage. Do you have a million thoughts racing through your head? Sleeping on your right side (with your left nostrils open, which corresponds to the cooling energy channel, Ida Nadi) might be beneficial. Sleeping directions that are excellent are south-north (head towards south) and east-west (read detailshere). Avoid sleeping with your head in the direction of the west or the north.
- TryAshwagandhaMilk! Ingredients:
- Bring the milk to a boil, then stir in the powders until thoroughly combined. Allow for a few of minutes of simmering time. If desired, add maple syrup, turbinado sugar, or honey (when lukewarm) to taste. Take pleasure in your coffee comfort
- In certain people, Ashwagandha can worsen Pitta (cow’s milk can help to relieve Pitta, else substituteAshwagandha with Shatavari)
Interestingly, we can survive longer without food than we can survive without sleep; nevertheless, we do require our beauty zzz’s in order to maintain our immunity! Meditation is an excellent stress reliever as well as a potent sleep aid. Please join me for a free breathing and meditation course called Beyond Breath! Disclaimer: The information provided on the Art of Living Blog is not meant to be a substitute for professional medical advice, diagnosis, or treatment from a licensed healthcare provider.
Any links to third-party websites are given solely for the convenience of our readers, and the Art of Living Blog is not responsible for the content of any of these websites.
Anuradha Gupta is an engineer, MBA, author, and Ayurvedic Wellness Practitioner who lives in New York City. She comes from a business background and donates her time to Art of Living and other charitable organizations. You may find her on social media sites such as Facebook and LinkedIn.
5 Ayurvedic Tips to Help You Sleep Better
In my professional capacity as an author and creative writing instructor, yoga instructor, marketer, and new student of Ayurveda, I find myself traveling for business far more frequently than I would want. Nonetheless, I am a creature of habit and a homebody who enjoys wearing pajamas and cooking a large meal at the end of the day — in other words, I have a well-balanced existence, if you will. A continual internal battle existed between what my mind and body desired as well as what I was capable of providing them for the longest period of time, and it was exhausting.
- It will feed on any form of thinking, even thinking about not thinking, in order to maintain its existence.
- The change of location resulted in a decrease in the quality of sleep.
- My digestion would become erratic on a regular basis.
- Writing, in its current form, elicits strong emotional responses.
- “Poets are constantly taking the weather so personally,” JD Salinger reportedly said of poets.
- When I first started looking for solutions to the problem, I came across Ayurveda, which I immediately liked.
- Because of my mother’s influence, I grew up surrounded by Ayurvedic recommendations and wisdom.
- By living in sync with the rhythms of nature, we can ensure that our bodies are happy and healthy.
- These five Ayurvedic principles have helped me sleep better at night and, as a result, become a more aware and compassionate human being overall.
1. Be Disciplined About Your Sleep
My husband and I spent the holidays in Mexico with a college buddy and her family, which was a wonderful experience. It was a running joke among my friends that I couldn’t stay up to see most entertainment programs because my eyes would close by 10 p.m., despite the fact that the majority of children in the crowd would be running around. Despite all of my holiday pleasures, I was up bright and early every morning despite the fact that I was on vacation. Because the mind is sluggish, steady, and dull between the hours of 6 and 10 p.m., this is the best period for sleeping.
2. Mindful Eating
The holidays were spent in Mexico with a college buddy and her family, which was a wonderful experience for us. It was a running joke among my friends that I couldn’t stay up to see most entertainment programs because my eyes would close by 10 p.m., despite the fact that the majority of the children in the audience were running around.
Even though I overindulged throughout the holiday weekend, I managed to get up bright and early every day. In part due to the fact that the mind is sluggish and steady between the hours of 6 and 10 pm, this is the best time of day to fall sleep.
3. Oil Massage
I clearly recall one of my Ayurveda professors giving each of us in class a sample bottle of oil to massage into our feet at night after we finished our lessons. I was doubtful at first about its effectiveness, but after a few days, I was completely convinced. A number of nerve endings may be found in the foot of humans. Massage calms you, promotes circulation, combats tension, moisturizes the skin, and, as a result, enhances the overall quality of your sleeping experience. As a result, I bring herbal oils with me on all of my travels.
4. Practice Pranayama
I distinctly recall one of my Ayurveda professors giving each of us in class a sample bottle of oil to massage into our feet at night after we finished our session. After a few days, I was convinced of its effectiveness, and I couldn’t get enough of it! In our feet, we have a number of nerve endings. Massage calms you, promotes circulation, combats tension, moisturizes the skin, and, as a result, enhances the overall quality of your sleeping time. Consequently, I travel with a small supply of herbal oils.
5. Practice Self-Compassion
Have you ever noticed how certain individuals leave you feeling euphoric after a conversation, while others may leave you feeling emotionally exhausted and angry after a contact? The ancient Indian science of Ayurveda believes that good health and well-being are dependent on a delicate balance between the mind, body, and spirit. Consider who you engage with before you go to bed. both online and offline. before you go to sleep. The most straightforward method is to switch off your computer, television, emails, and social media accounts at least an hour or two before you go to bed.
Please share them with us in the comments section below!
Did you know?
As soon as you make the decision to develop healthy sleep habits, you are taking the first step toward being your healthiest self – one full night of restorative sleep at a time. Check out ourComplete Guide to Sleep Disorders– a resource to assist you in regaining your quality sleep after suffering from a sleep disorder. Learn more about sleep problems, including their causes, symptoms, and methods for coping with and overcoming them.
A Guide to Sleep Based on Your Ayurvedic Type
As soon as you make the decision to develop healthy sleeping habits, you are taking the first step toward being your healthiest self – one full night of restorative sleep at a time. For more information, please see ourComplete Guide to Sleep Disorders– a resource to assist you in regaining your quality sleep. Find out more about sleep disorders, including their origins, symptoms, and treatment options. Kapha dominates sleep, which results in a heavy sensation of exhaustion and fatiguedness. The ancient Sanskrit literature on Ayurveda, the Charaka Samhita, describes six different forms of sleep.
- Depressive disorders
- Elevated kapha induced by consuming an excess of foods such as chocolate, cheese, or fried food
- Weariness of the mind and body caused by excessive physical effort
- Chronic sickness
- Imbalance or damage in the body
- And a host of other conditions.
Natural sleep is governed by the Ayurvedic clock, which emphasizes the importance of the proper time to sleep, the duration of sleep, and the optimal time to wake up each day. According to Ayurveda, a day is split into six zones of four hours each, each of which is governed by a different dosha: Following the Ayurvedic calendar, it is ideal to wake up before sunrise and sleep before 10 p.m., when the kapha phase has caused dullness in the body due to stagnation in the mind. The interval between supper and sleep time must also be at least 2 hours long.
Dinner is best served at 7 p.m. on weekdays. If you’re having a late supper, choose something light and have it at least 2 hours before bedtime. Different lifestyle adjustments are recommended by Ayurveda to help you sleep better based on your dominant doshas.
In Ayurvedic terms, excess vata refers to an excess of wind that has the characteristics of lightness, movement, and roughness.
Individuals suffering from exacerbated vata should consume meals that stimulate the production of kapha in the body. As a result, the attributes of weight, stillness, and smoothness will be enhanced. Ayurvedic physician Lineesha K.C. of Greens Ayurveda in Kerala advises those with high vata to eat rich and revitalizing foods to balance their constitution. This can involve the following:
- Dairy products, coconut milk, hearty soups and stews, avocado, butter and ghee, and rice cereal are all good choices.
The following recipe is recommended by K.C. :
- 4 tablespoons freshly grated nutmeg
- 2 cardamom pods
- Any sort of sweetener, such as jaggery or honey (optional)
- 8 ounces warm milk (ideally one that is heavy in fat).
Foods that are warm, such as red rice and beef soup, according to Varalakshmi Yanamandra, Ayurvedic health coach and director of the Ayur WellnessPain Center, are recommended. If your vata is irritated, you may experience problems sleeping.
Eat warm foods such as red rice and beef soup, advises Varalakshmi Yanamandra, an Ayurvedic health consultant and director of the Ayur WellnessPain Center. If your vata is irritated, you may experience problems sleeping.
Vatta types thrive in relationships that are kind and nurturing, especially in the bedroom. Multiple partners, intense sex, and numerous orgasms may be too much for the vata nerve system to handle. It’s also necessary to get attention and recuperate after a sexual encounter.
If you have a high pitta dosha, you may have problems falling asleep if your work stress level is high or if you consume an excessive amount of acid in your diet.
Food for pitta
You should eat cooling items, such as fresh fruits and dates, and consume a moderate-to-heavy meal when you are pacifying pitta. Because pitta-dominant people have a strong digestive fire, they may wake up hungry in the middle of the night if they don’t have a decent meal before going to bed. A small snack of puffed rice or a glass of buttermilk is advised if pittas had an early dinner and are still hungry by the time they go to bed. An eight-ounce glass of warm milk with a teaspoon of Jeevantyadi Gritam or medicatedghee, according to Yanamandra, is recommended.
Sleep for pitta
Those with pitta dosha should be able to sleep a bit later, by 11 p.m., recommends Yanmandra. A foot massage with heated ghee is indicated to help you sleep better at night. Sleep in a cold, well-ventilated room; diffuse pleasant, cooling essential oils such as jasmine and rose; and wrap yourself in a light blanket to keep yourself warm. It is possible to utilize cooling oils such asbhringajoramla for a head massage.
Sex for pitta
Because of their enthusiasm and inherent reservoirs of energy, pittas typically have a high sex drive. They may love sex with several partners as well as playing a dominant role in their relationships. Even so, it’s critical to remember to participate in cooling, soothing activities to help you recuperate after a night out on the town.
Kapha individuals have a strong connection to the earth and water in their constitution.
The kapha diet should consist of meals that are both refreshing and warming, such as vegetable soup and bitter greens. For supper, it is best to stay away from sweets. A light post-dinner stroll will aid in the stimulation of digestive juices.
It is also beneficial for kapha types to engage in strenuous exercise as part of their usual schedule. Regular dry brushing and udvartana, or dry powder massage, using a combination of herbs, may also aid boost metabolism in persons with the kapha constitution.
Fresh yet warm meals such as vegetable soup and bitter greens are recommended for the kapha diet. For supper, it’s best to stay away from sweets. Taking a short stroll after supper might assist to accelerate digestion. It is also beneficial for kapha types to include strenuous exercise in their daily regimen. Regular dry brushing and udvartana, or dry powder massage, using a combination of herbs, may also aid in the improvement of metabolism in persons with the kapha dosha constitution.
When it comes to kapha type sex, it might be sluggish to begin. It may take them some time to get going, but once they do, they have tremendous stamina and endurance. For the kapha personality, sexual activity is also a terrific kind of exercise. The imbalance of doshas in the body is one of the most common causes of sleep disturbances in humans. Yanamandra explains that “disturbed sleep can result in headaches, migraines, and even insomnia.” This is caused by exacerbated vata and pitta, which can be caused by any of the following:
- Eating excessive amounts of dry, crunchy foods such as salads
- Eating excessive amounts of cold foods such as ice cream
- Staying up too late
- Suffering work-related stress
Shirodhara, a method in which oil is gently poured onto the forehead, can be used to cure chronic episodes of sleeplessness in certain people. Shirodhara with netra tarpana, or eye nourishing therapy, and shiro lepa, or a herbal pack for the head, are both effective treatments for pitta pacification. These therapies should only be performed by an Ayurvedic practitioner who has received proper training. According to a 2013 research, frequent practice of yoga in the morning, along with pranayama, or deep breathing exercise, can aid with sleep quality.
Ashwagandha powder can be consumed with warm milk, along with nutmeg, for a relaxing effect.
It is critical to consult with an Ayurvedic practitioner before taking any herbs and to adhere to the dose restrictions that have been advised.
“Diva swapna (day sleep), or what we call a nap, is not recommended in Ayurveda because it raises kapha in the body.” There are several exceptions for those who suffer from vata-aggravated conditions, such as the following:
- Joint discomfort, nerve-related problems, general muscular weakness, and anxiety are all possible outcomes.
Among the other exclusions are:
- People who often utilize their vocal chords, such as musicians, those who are breastfeeding or chestfeeding, and those who travel frequently
When possible, take a nap on an empty stomach 2 hours after lunch, to give your stomach time to digest your meal. 20 minutes of uninterrupted sleep while sitting on a reclining chair. This helps to keep pitta from building in your brain and body. Individuals who fit one of the following characteristics should avoid taking naps, according to Ayurvedic principles:
- The kapha-dominant constitution
- A high-oil or fried-food diet
- People who are usually healthy and do not have an underlying disease
- Individuals who are overweight
Taking a nap is suggested during the summer months when it is difficult to obtain a full night’s sleep due to the heat. Ayurveda is an ancient school of medicine that emphasizes the need of maintaining a good balance in one’s diet, sleep, and sexual activity in order to live a long and healthy life. The three doshas, as well as the Ayurvedic clock, are all strongly associated with restful sleep. While it is not always feasible to keep to a strict schedule in today’s world, following these suggestions might help you maintain a sense of balance.
A freelance journalist, Shirin Mehrotra covers the nexus of food, travel, and culture in her work as a culinary and travel writer. She is presently earning an MA in the anthropology of food at the University of California, Berkeley.
Ayurveda – 5 Ways It Can Help You Sleep Better! – By Dr. Pratik Bhoite
Are you experiencing insomnia, or are your sleep patterns being disturbed and disrupted? According to Ayurvedic beliefs, getting enough sleep, eating a healthy food, and making excellent use of your energy are all essential for maintaining good health. In Ayurvedic medicine, there are various practical ideas that can help you sleep better at night and strengthen your body’s immune system. You may improve your sleep by following these Ayurvedic principles, which can be found here.
- Maintain a rigorous sleep routine: You must be quite diligent when it comes to your sleeping schedule. According to research, the mind is steady, dull, and slow from 6pm to 10pm, which is an ideal period for falling asleep and waking up in the morning. For this reason, aim to go to bed early, which will allow you to obtain a good night’s sleep and wake up feeling rested and rejuvenated the next morning. Eating with awareness: You should eat supper at a reasonable hour, between 6:30pm and 7pm. As the sun begins to set, the digestive fire in your body begins to cool. As a result, having a small meal in the morning will help to enhance your digestion. This has a favorable influence on the quality of your sleep as well. While you’re eating, avoid doing things like watching television, reading books, or having discussions. You should concentrate completely on the meal you are eating and take pleasure in the varied textures, scents, and flavors that it contains
- The use of oil massage treatment is regarded to be extremely essential in Ayurvedic medicine. Massages with oil on your feet will aid in the improvement of your sleep. Your feet have a number of nerve endings, which are fed when you massage them with oil. Massaging reduces tension, makes you feel more calm, increases blood circulation, and ultimately helps you sleep better as a result of all of this work. It is recommended that you carry herbal oils with you and receive regular foot massages. Practice of Pranayama: According to Ayurvedic principles, practicing Pranayama is essential for increasing the quality of one’s sleep. Several rounds of alternate nostril breathing, also known as Nadi Shodhana Pranayama, should be performed several times a day. This is really beneficial for your mental health and assists in soothing your nervous system. As a consequence, you sleep better and for longer periods of time. Self-compassion should be practiced: According to Ayurveda, your overall well-being and health are dependent on achieving a good balance between your mind, body, and soul. Some individuals leave us feeling energized and optimistic after speaking with them, whilst others drain us emotionally and make us feel angry after speaking with them. You should avoid bad energies and surround yourself with people who are cheerful. Make a note of anyone you chat to in the hours before going to sleep. You should switch off your mobile phone, computer, television, and social media activities at least two hours before you go to bed
- Otherwise, you may get insomnia.
Exercise on a regular basis in order to maintain physical fitness and health, because a healthy body leads to a healthy mind. This is critical for getting a better night’s sleep. Also, avoid ingesting coffee and any other stimulant after 3 p.m., especially if you have a caffeine allergy. If you want to talk about a specific topic with an ayurvedic practitioner, you can do so. This was deemed to be useful by 6683 people.
Ayurveda – 5 Ways It Can Help You Sleep Better!
Are you experiencing insomnia, or are your sleep patterns being disturbed and disrupted? According to Ayurvedic beliefs, getting enough sleep, eating a healthy food, and making excellent use of your energy are all essential for maintaining good health. In Ayurvedic medicine, there are various practical ideas that can help you sleep better at night and strengthen your body’s immune system. You may improve your sleep by following these Ayurvedic principles, which can be found here. 1. Maintain a rigorous sleep pattern: You must be extremely diligent when it comes to your sleeping schedule.
- It has been noted that the mind is steady, dull, and slow between the hours of 6 pm and 10 pm, which is a favorable period for sleeping.
- As the sun begins to set, the digestive fire in your body begins to cool.
- This has a favorable influence on the quality of your sleep as well.
- You should concentrate completely on the meal you are eating and take pleasure in the varied textures, scents, and flavors that it contains.
- Oil massage treatment: According to Ayurveda, oil massage therapy is regarded to be quite significant.
- Your feet have a number of nerve endings, which are fed when you massage them with oil.
You should have herbal oils with you at all times, and you should receive frequent foot massages.
Pranayama: According to Ayurvedic principles, pranayama is essential for increasing the quality of your sleep.
Several rounds of alternate nostril breathing, also known as Nadi Shodhana Pranayama, should be performed several times a day.
As a consequence, you sleep better and for longer periods of time.
Have compassion for yourself: According to Ayurveda, your whole fitness and health are dependent on achieving a good balance between the mind, body, and soul.
You should avoid bad energies and surround yourself with people who are cheerful.
Prior to going to bed, it is advised that you switch off your mobile phone, computer, television, and social media activities at least two hours before bedtime.
Exercise on a regular basis in order to maintain physical fitness and health, because a healthy body leads to a healthy mind. This is critical for getting a better night’s sleep. Also, avoid ingesting coffee and any other stimulant after 3 p.m., especially if you have a caffeine allergy.
Top 10 Ayurvedic Tips for a Better Night’s Sleep
There may be truth to the ancient saying that “early to bed, early to wake” is beneficial to a person’s health, prosperity, and sensible decision-making. Get a good night’s sleep is one of the most essential things you can do to promote excellent health, happiness, and general well-being, which are considered to be the ultimate treasures of life, according to Ayurveda principles. Don’t be concerned if you wake up in the middle of the night tossing and turning. You’re not alone in this. The good news is that Ayurveda provides several simple, all-natural treatments that can significantly enhance the quality of your sleep.
- Make lunch your heaviest meal of the day. For those of you who are new to Ayurveda, you might be asking, “What in the world does lunch have to do with sleeping?” However, if you’re a true believer in Ayurveda, you’ll be well aware that digestion and sleep are intricately linked. Youragni (digestive fire) is at its greatest at midday, when the sun is at its highest point in the sky, and is thus better equipped to process a large meal
- Digestion is at its weakest in the evening. The unfortunate reality is that many individuals choose to skip lunch or only eat a fast sandwich or salad on the run, keeping their most substantial meal for night. What’s the issue with that? Eat a large meal in the evening since it will slow your digestion and lead you to have trouble sleeping. A huge supper, especially heavy meals such as deep-fried dishes or a steak, for example, will prevent the body from getting the rest, recharge, and repair it needs throughout the night. As a result, it’s advisable to aim for a larger lunch and a lighter dinner, with the goal of completing no later than three hours before retiring in the evening.
- Have an Ayurvedic Nightcap to wind down. Forget about the hot toddy – a calming cup of warm organic cow’s milk, goat milk, or almond milk will do the trick to put you to sleep in no time. Sprinkle in a sprinkle of freshly ground nutmeg, which contains myristicin, a natural, organic component that has been shown to aid relax and soothe the nervous system. You may always drink calming chamomile tea or Ayurvedic Slumber Time Tea on evenings when you’d like something a little lighter. Both of these teas assist to detach the mind from the senses so that you can drift off to sleep. Another favorite is Organic Vata Tea, which can be made by boiling it in milk or almond milk. Reduce your intake of caffeinated beverages. Throughout the day, try to limit your intake of caffeinated beverages such as coffee, tea, and lattes, as well as other stimulants such as sugar, which can cause the nervous system to become overstimulated. Raja’s Cup is a tasty Ayurvedic coffee alternative that is also a potent antioxidant, fighting free radicals hundreds of times more efficiently than even the most potent antioxidants such as Vitamin C or E. Another advantage is that it includes the stress-relieving herb ashwagandha. However, if you are unable to give up your daily cup of coffee, consider drinking it earlier in the day — preferably before lunch
- Or Establish a Regular Routine It isdinacharya, according to Ayurvedic teachings, one of the most essential things you can do to maintain a healthy sleep cycle — as well as your entire mental and physical health — (daily routine). Sleep problems are frequently caused by an unbalanced pattern, which might include working long hours, eating at irregular times, or going to bed at a different time every night, among other things. To restore equilibrium to your body, attempt to go to bed and wake up at around the same time each day to minimize fluctuations in your circadian rhythm. Make an effort to eat your meals at around the same time every day of the week. Exercise should be incorporated into your regular routine. Briefly stated, maintain a consistent and balanced daily routine in order to keep your body’s biological cycles functioning properly. Take a nap before Pitta Time arrives. Just as our bodies have their own inherent rhythms, the hours of the day have their own as well. In Ayurveda, the day is split into two twelve-hour cycles, each of which has three four-hour cycles dominated by a distinct dosha — Vata (between 2 and 6 a.m. and 6 to 10 a.m. and 6 to 10 p.m.), Kapha (between 6 and 10 a.m. and 6 to 10 p.m.), or Pitta (between 10 and 2 a.m. and 10 to 2 p. The doshas are the Ayurvedic mind-body qualities — factors that regulate the operations of our bodies — and they also have an impact on our energy levels throughout the day.
Vata time is ruled by the elements of air and space, making it a favorable period for creative endeavors during the day and dreaming at night. It is ruled by the element of fire, which is conducive to production during the day as well as metabolic activities during the night. During Kapha time, which is ruled by the elements of earth and water, you may feel heavier or more sluggish at any time of day or night, depending on your constitution. If you want to keep in sync with nature’s cycles, Ayurvedic physicians recommend going to bed before 10:00 p.m., when hot Pitta energy comes in, and awakening no later than 6:00 a.m., when lethargic Kapha energy kicks in.
If this seems like a tall order, simply strive to move your schedule in this way incrementally until you reach your objective.
- Unplug and take some time to relax. Despite the fact that we all adore our cellphones, an excessive amount of electric energy can exacerbate Vata (the dosha responsible for movement) and cause restlessness and sleeplessness. After 8:00 p.m., try to avoid watching television and using cellphones, computers, electronic games, and other gadgets to give your eyes and nervous system a rest to avoid fatigue. Spend your time instead doing activities that are grounding and soothing, such as taking a hot bath with lavender essential oil, or one of these doshic-balancing aromas (use whichever one smells the best at the time)
- Doing gentle yoga stretches
- Spending quality time with family and friends
- Or lighting a candle and listening to relaxing music. Create a holy space in your mind for the last hour or so before night – a time for you to unwind and enjoy
- Give Yourself Some TLCAs part of your evening ritual, consider massaging your hands and feet with someVata-balancing Massage Oil, orYouthful Skin Massage Oil for MenorWomen. When the hands and feet are touched, manymarma (pressure) balance points are activated, causing stress to be released and healing to occur. Furthermore, there is an old Indian proverb that says, “Disease will not approach a person who rubs his feet before bed, much as snakes would not approach eagles.”
- And We live in a fast-paced world, and our minds are always whirling with ideas and duties, as well as various pressures throughout the day. Naturally, it’s difficult to turn all of that activity off like a switch when we lay our heads on our pillows at night! One effective method of clearing your mind before going to bed is to write your ideas down in a notebook for a few minutes. Make a list of all of the things you need to get done tomorrow so you won’t be worried about them while you’re sleeping. Make a list of some of the pleasant encounters you had during the day to serve as a reminder to yourself of all that is wonderful in your life. The use ofVata Aroma Oilin a diffuser, as well asSlumber Time Aroma Oil, can assist to create a relaxing and uplifting ambiance while you are jotting down your ideas. Again, choose the one that smells the nicest at the moment since your body understands what it need to be in balance and will communicate this to you by being drawn to the scent that it requires
- Recruit Ayurvedic Herbal Remedies to Your Team Blissful Sleep is a traditional Ayurvedic medicine that contains the herbs amla and Indian valerian to help you fall asleep more easily at night. Alternatively, if you often fall asleep quickly but wake up in the middle of the night, Deep Rest, along with a lighter, well-cooked meal, may help you sleep more soundly. Those who suffer from Vata imbalance can benefit from Ashwagandha is a stress-relieving herb that is organic. taken before 6:00 p.m. on a weekday
- Gratitude should be practiced. If you find yourself awake at night, one of the simplest things you can do is to express thanks to those who have helped you. As you lie down on your back with your eyes closed, take a gentle inventory of all the positive things in your life and all the moments for which you were glad today. It is an asattvic feeling, which means that it is light and nourishing to the mind and body. Gratitude is the antithesis of stress and anxiety, and it can be found in all forms of nature. It is true that the more you practice thankfulness, the more it becomes ingrained in your everyday routine
Wishing You Sweet Dreams.
The following Ayurvedic sleep advice are provided in the hope that they would be of assistance to you. And if you’re interested in learning more about the doshas and their involvement in sleep patterns, you can check out this post on the many sorts of sleep imbalances and how to remedy them for some further information. We at Maharishi Ayurveda wish you a restful night’s sleep!
Keep on topic
- Improve your sleep quality with this Ayurvedic evening routine. Ayurvedic Solutions for Sleep Disorders
- Ayurveda, Stress, and Sleepless Nights
- Ayurvedic Solutions for Sleep Disorders
- 10 Tricks for Getting to Sleep at Night
- Improve your sleep quality by listening to Dosha-balancing Indian classical music. Maharishi AyurVeda Products International, Inc. was established in 1999 and will continue to operate until 2021. (MAPI). All Intellectual Property Rights are Reserved. MAPI does not give medical advice, diagnose patients, or treat them in any way. The Food and Drug Administration has not reviewed or approved any of the assertions made here. Products are not meant to be used in the diagnosis, treatment, cure, or prevention of any illness in any way. Additional information may be found here.
HOW AYURVEDA CAN HELP YOU SLEEP BETTER — Jasmine Hemsley
Happy World Sleep Day, everyone! We all know how important sleep is, not just to Ayurveda but also to our daily lives, and what better way to honor our favorite pastime than by dedicating a whole day to it?
OUR LOVE/HATE RELATIONSHIP WITH SLEEP
Humans have been battling sleep in one form or another for thousands of years. Sleep is a strange creature; we both adore and despise it at the same time. It’s one of the most pleasurable tools you may have in your health and beauty armory, and it’s completely free to use as well. What person doesn’t appreciate a luxurious bed with pillows that are precisely how they like them? Instead of allowing strong light to disrupt our melatonin (a hormone that governs sleep and other biorhythms), we choose to fight it by staying up late, going against the natural wind-down that occurs as the sun sets, and instead looking at screens.
- A lot of the time, it appears that we are either really lazy or that we have a bad connection with our sleeping habits.
- See the rest of this article to see why a solid wind-down process will help you to sleep faster and deeper, as well as making your sleep both more effective and more pleasurable.
- Sleep is one of the most important pillars of Ayurveda, because the amount of sleep we receive (or don’t get) has a significant impact on our overall health.
- We know from Western science that anybody over the age of 18 requires between 7 and 9 hours of sleep every night, yet the vast majority of us aren’t receiving those hours of sleep.
- Sleep is the time for your body to recover and rebuild itself, and it is often regarded as the most effective treatment (together with warming, easily digestible meals) for feeling worn down or suffering from a cold.
Everything else becomes out of whack when you don’t get enough sleep.
THE AYURVEDIC CLOCKCIRCADIAN RHYTHMS
In accordance with the Ayurvedic Clock, there are six four-hour intervals during the day, each of which is characterized by one of the Doshas (see below). Therefore, the best times to eat, exercise and sleep are determined by the sun’s position. When I adhere to this natural cycle of going to bed before 10pm and rising up before 6am, I have the finest nights’ sleep possible. The finest sleep is thought to occur during these hours because, if you think about how the rhythm of the cosmos works — the moon pushing the tides, for example — then energetically, the body experiences that influence during these hours.
- View and read the graphic and explanations below to have a better understanding of how our energy is distributed throughout the day.
- 2-6 a.m.: Waking up before 6 a.m.
- The hours of 6am to 10am are peak Kaphatime, so keep your energy levels high by exercising and eating a light cooked breakfast.
- to 2 p.m.: This is the time of day when you should be tackling spreadsheets and other similar tasks; you’ll discover that you’re most productive during these hours.
- 2-6 p.m.: Get your schedule organized in the afternoon.
- 6-10 p.m.: It’s Kapha time once more!
- 10pm-2am: In between, get some shut-eye so your body can thoroughly digest all of the energy and stimulus that has been accumulating during the day.
- Because good sleep patterns are related to the rhythm of the Earth, you’ll discover that you naturally require less sleep in the summer, when the sun sets later in the evening.
HOW TO SLEEP PROPERLY WHEN YOU JUST DON’T HAVE THE TIME
Of course, many of us would like to go to bed earlier but are unable to do so owing to a variety of factors such as travel, young children, or working night shifts. The concept of getting “enough sleep” and at the “appropriate time” becomes problematic at this point. If you believe it is having a negative influence on your health, it is worthwhile to consider the implications and see if you can devise a strategy to put your health first. As much as I enjoy traveling, the excitement may sometimes get the better of me, so meditation helps me catch up on some physical and mental healing.
After all, there’s no point in worrying about it because it will just lead to a downward spiral!
If I wake up because my mind is racing at 100 miles per hour, I perform breathing exercises, pour myself a cup of hot water to drink, stretch, and then go back to bed and practice tracking my breath to keep my mind from straying or overthinking the fact that I am up in the early hours of the morning.
It throws my entire day off, and then I’m wide awake when I should be returning to my usual pattern, throwing the cycle completely out of sync once more.
According to Ayurveda and the circadian rhythm research undertaken by Western science, it is not just our bodies that require rest, but also our thoughts.
Getting enough sleep is essential for both. Insufficient sleep results in a wired condition, and while you are still working, you begin to feel that you are fine and that sleep is not that necessary, despite the fact that it is quite crucial to your well-being.
QUICK TIPS FOR A BETTER NIGHT’S SLEEP
If you’re concerned about being able to fall asleep by 10, which is sooner than the Western cultural standard, consider the following suggestions:
- To allow your body enough time to metabolize the food before night, have a modest, highly digestible meal 2-4 hours before bedtime, such as myKitchariorWinter Sunset Soup. Choose well-cooked foods over anything raw, since raw foods are consideredRajasic, or overstimulating, and should be avoided. The warmth of a soup or a glass of Golden Milk can be quite soothing before bed, but you may want to reconsider your late-night raw apple habit. Alternatives to sleeping medicines that include chemicals include herbal teas. I really like the Pukka line, and theirRelax Teais excellent for soothing thatVata. After 6 p.m., limit your exposure to displays since the glare from your iPad is just too intense. Install the f.lux app on your laptop and start using it. The Night Shiftapp for iPhones and Androids, which turns your screen into an orange light rather than a blue light to more precisely replicate sunset and dawn illumination
- And the Night Shiftapp for iPads and tablets. Turn off the bright lights in your room! Instead, use lower mood lighting in the evening to create a relaxing atmosphere. If you absolutely must have coffee, drink it first thing in the morning. Keep your alcohol consumption to a bare minimum whenever feasible, as a few drinks might have a negative impact on the quality of your sleep. Face your concerns before going to bed: a stressful incident that occurred earlier in the day, even if you believe you have dealt with it, may have an impact on your sleep. You must first imagine them, then rectify them, and then you will have dealt with them appropriately. In my book East by West, I refer to this as “WHITEBOARD WORRIES.” To deal with your anxieties, miming writing them in front of you and wiping them away
- Then replacing them with positive affirmations. Spend some time relaxing with a foot bath and face massage before bed. In addition to re-establishing your connection to your body, the warm water helps to relieve stress from your day with a facial massage. Add some self-love affirmations to your self-care practice and you’re good to go. Use essential oils to help you relax – a few drops of lavender or Roman chamomile on your pillow can help you sleep better. Neom comes with a complete sleeping gear
- Meditate, too! This technique does wonders for settling your mind and releasing all of the Vata energy that has built up during the day. Below is a guided meditation video from Deepak Chopra, and you can find further resources on this topic on myResourcespage: If at all possible, avoid taking naps during the day because this will cause your circadian rhythm to be disrupted. Instead, try deep breathing or taking a walk in the woods, or simply look up at the sky and smile. A meditation session will also be beneficial if you are feeling down. Using a stylish eye mask, you can block out any distracting light. If you’ve been having trouble sleeping recently, it’s possible that the change in seasons is to blame. Sign up for my email to receive my free 3-day Cleanse + Reset plan, which will assist you in readjusting your body.
For those who have difficulty winding down at night or waking up in the morning, and who feel that their rhythm is seriously out of sync, the greatest advise I’ve heard and given is to go camping for a long weekend or week if you can, with a good book and a flashlight – no screens allowed! The absence of artificial stimulation will cause your body to naturally begin to wind down, and you’ll notice that you’re starting to yawn as the sun sets. Within a few days, you’ll see that you’re waking up as bright as a button when the sun rises.
If you’re experiencing problems, refer to the suggestions above, and try to avoid any unnecessary stimulation if at all possible, according to your situation.
BONUS: MY FAVOURITE YOUTUBE VIDEOS FOR WINDING DOWN
Whenever I’ve had a particularly hectic day (or not! ), these yoga and meditation videos have been quite helpful in settling down for the evening. Just be sure to keep your screen’s brightness low and in flux mode (which emits an orange light rather than the typical blue light) and to just use it to play and stop videos to avoid unduly disrupting your circadian cycle. Instead of seeing the videos, you may choose to only listen to them. Depending on your preference, they range in duration from 3 minutes up to 20 minutes (from left to right and top to bottom — and one after another for those of you reading on your phones), so you may select your medication!