This Ayurvedic Bedtime Routine Will Improve Your Sleep
Even when life returns to some semblance of the routine that we were accustomed to prior to the epidemic, the day-to-day can be difficult. When your body and mind are continually weary as a result of overwork or overstimulation, your capacity to remain calm and focused is severely impaired. Despite your tiredness, though, you may find yourself laying awake for many hours after you’ve finished your work because your mind simply won’t shut down. Ayurveda provides a variety of rituals that are designed to balance your energy type, ordosha, and hence enhance sleep.
These categories are then further divided into three subcategories.
An Ayurvedic nighttime ritual can help you prepare for the sleep you need to repair your body, relax your mind, and even help you embody your dharma (soul’s mission) by preparing you for the rest you need.
These easy, focused techniques can help you to fall asleep more quickly and relax more deeply at night.
Dosha imbalance, which may be aggravated by variables such as blue light, late-night Netflix binges, and stress, can make it difficult to fall asleep.
Also see: The Best Yin Yoga Stretches for a Better Night’s Sleep.
1. Detox from your devices early in the evening
Exposure to blue light at night reduces the production of melatonin and causes your circadian rhythm to be disrupted (which regulates the sleep-wake cycle). To top it off, interacting with extremely exciting information on social media stimulates your urge to perform and create, all of which keeps your mind and body from falling asleep at the same time. It is recommended that you lay down your gadgets at least a half hour—and ideally an hour or two—before crawling between the covers if you are feeling wired before bed and taking hours to settle down because you have too many tabs open (both physically and psychologically).
2. Surround yourself with soothing scents and light
Breathing in particular essential oils, according to Ayurvedic principles, can assist to relax the body and mind. To create a calming ambience, light some soy, beeswax, or coconut candles, or put on an essential-oil diffuser to distribute essential oils. Aromatherapy can help you feel less anxious and stressed by balancing your adrenal glands, which create hormones that have an impact on many different sections of your body. Aroma molecules bind to olfactory receptors in your nose, delivering information to the brain’s memory and emotion regions as a result of their attachment.
Natural essential oils such as lavender, chamomile, rose, frankincense, and neroli can help you relax and remember things that are important to you. See also: 8 Stress-Relieving Essential Oils to Help You Relax
3. Exfoliate your skin with a natural dry brush
Scratching away dead skin cells from the top layer of your skin exfoliates and stimulates blood flow to the skin. This soothing routine, which should be performed at night, draws you into your body and out of your head. To exfoliate your skin, use a natural-bristle brush to gently massage upward from your arms to your heart in long, slow strokes. Make cautious not to press too hard on the button. Then work your way down to your chest and stomach. After that, work your way toward your back, paying particular attention to any regions that may have elevated, rough places.
Also see: 5 Ayurvedic Practices for a Better Night’s Sleep
4. Perform a self-oil massage, or abhyanga
When you perform abhyanga, you moisturize your skin and produce the feel-good neurotransmitter serotonin, which is beneficial to your overall health. Choose an oil depending on the dosha that you are predisposed to (heavier sesame or almond oil forvata; cooling oils like coconut oil or sunflower forpitta; warming oils such as sesame and olive oils forkapha). Heat the oil, either by placing it in a container and soaking it in hot water, or by rubbing it between your palms until it becomes warm.
Concentrate for a longer period of time on any places that are particularly tense.
View this page for more information:How to Discharge Tension to Sleep Better
The Ideal Ayurvedic Evening Routine for Better Sleep
Sleep is a necessary component of every person’s existence. It is a natural element of our rest and repair cycle; both activity and rest are essential to human survival. Some of us have to work hard to obtain more of it, while others can’t seem to get enough of it at all. While some of us have a really good connection with sleep, other of us have to work a bit harder to maintain that bond. In any case, getting a good night’s sleep may make or break your day, and it has a substantial influence on your general quality of life, according to research.
If you get enough sleep, you’ll wake up feeling refreshed and ready to face the challenges that life may throw at you.
Now for the good news: by following a simple Ayurvedic practice in the evening, you can help your mind and body wind down for a lot more restful sleep—and a more productive day ahead.
Finding Sleep in the Chaos of Day-to-Day Life
When it comes to unwinding at night, many of us find it difficult—especially after a long day of responding to emails, attending meetings, making phone calls, caring for children or pets, and navigating traffic on our commute to and from work. Finding the “off” button once you’ve arrived at your own haven—your home—at the end of the day may be a difficult endeavor. When it comes to multitasking our schedules, the introduction of technology and electronic devices is a blessing in one respect: they allow us to be more efficient and effective in crossing off those ever-increasing items from our to-do lists.
After a long day at work, the Ayurvedic Evening Routine is a beneficial practice to help you unwind and relax.
Simply maintain flexibility and ease into the process, integrating each practice step by step until you’ve achieved a state of equilibrium that feels correct. The objective is to unwind and refresh. Allow me to proceed to the main event!
The Ideal Ayurvedic Evening Routine
- Yoga asanas and meditation might help you re-energize. Starting when you return home from work, school, or picking up your children (if you have any), switch off all electronic devices and put them on silent mode. Take a deep breath and contemplate performing a series of yoga asanas. They are the most effective kind of mind and emotion-calming exercise for people of all ages and body types. Asanas are postures that help to balance the three doshas, tone the muscles, and revitalize the body. Following asanas, it’s a good idea to engage in some pranayama (Ayurvedic breathing techniques) and meditation. All of the doshas, particularly Vata, are balanced through pranayama and meditation. Starting and ending your day with 20 minutes of Transcendental Meditation® (or your choice meditation/practice) is a wonderful way to start and end your day! More information on TM may be found at Nourish Your Body. Dinner should be light and easy to digest, and it should be prepared and eaten at least three hours before going to bed. Because your body is digesting a meal that you consumed too late or consumed too much of in the evening, your sleep may be interrupted. As a result, your sleep is less peaceful, and you do not digest your food as efficiently, which may result in long-term imbalance in your body. It is best to choose for a light entrée, such as steamed vegetables and dhal, or soup, for dinner. Heavy meats, old cheeses, and fried meals should be avoided if at all feasible. Here are some delicious meals to try that will help to balance your Vata. To keep your Vata balanced, drink hot water or Organic Calming Vata Tea throughout the day and with meals. Organic Vata Churn, or one of ourPitta or Kapha Churns, added to evening meals helps with digestion and brings equilibrium, which is particularly beneficial when the weather is cold and dry. Take pleasure in a recreational activity After supper, go for activities that are low-key and soothing, such as taking a leisurely walk, reading a book, listening to peaceful music, drawing or coloring, or watching a light-hearted movie, among other things. Use of computers/electronics, social media, and television news can excite the mind and, in certain cases, generate stress. It is known that the stress hormone cortisol acts as an antagonist to melatonin, the relaxation hormone, as well as to the hormone that is related with sleep. Consequently, when cortisol levels rise, melatonin levels fall, which can be problematic since you may find it difficult to fall asleep or stay asleep during the night. Reduce the brightness of the lights to the extent that it resembles natural illumination. In the evening, exposure to too much artificial light can cause the body’s circadian cycle to be disrupted, resulting in decreased generation of melatonin. Melatonin is a hormone that plays an important function in our bodies, causing tiredness and maintaining appropriate levels of blood sugar and blood pressure. Relax and unwind with a hot beverage. Organic Vata Tea or Organic Rose Petal Spread are all good options for a soothing drink before bed. Raw honey can also be beneficial. In order to keep the beneficial properties of honey, it should be added after the milk has cooled to a warm — rather than a hot — temperature. According to Ayurveda, any honey that has been heated or cooked is thought to be extremely difficult to digest. Alternatively, you might attempt Slumber Time Tea is used to assist in disengaging the mind from the sensations and promoting easy falling asleep. Prepare for a good night’s sleep At bedtime, using sesame or coconut oil on your feet, ears, and even your head might help to physically relax your body and help you fall asleep faster. It may seem unusual at first, but give it a shot! It has a wonderful, relaxing effect, and Ayurveda advises it for better sleep as a result. Take into consideration diffusing Aromatherapy for the Vata Dosha, Slumber Time If you’re having trouble falling asleep, try an Aroma Oil or one of our dosha-balancing remedies, whichever one smells the nicest that evening
- Sleep HerbalsSupport restful sleep with the power of herbs, which improve the natural processes in your body.
- Aroma Oil Deep Rest is a sleep aid that was created specifically for those who wake up in the early morning hours and have difficulty falling asleep again. Blissful Sleep is designed for people who have difficulty falling asleep. Worry Free, taken a few hours before bed, can help to quiet an overactive mind and comfort those of us who are frustrated at the end of the day, according to the manufacturer. Another option is to take Stress Free Emotions a few hours before bed. Get to Bed as soon as possible Early If at all possible, try to fall asleep before 10:00 p.m. Going to bed before 10:00 p.m. helps your body to relax while still in the evening cycle of Kapha — from 6:00 p.m. to 10:00 p.m. — and allows you to sleep better. In Ayurveda, Kapha time is from 6:00-10:00 in the morning and in the evening
- Pitta time is from 10:00-2:00 in the morning and in the evening
- And Vata time is from 2:00-6:00 in the morning and in the evening. Maintain a cool environment in your bedroom while sleeping if you frequently wake up feeling hot or stuffy. Open a window a crack or dial the thermostat down a few degrees to relieve the heat. Alternatively, try diffusingCooling Pitta Aroma Oil before bed. It is possible to feel peaceful, calm, and rejuvenated by going to bed and waking up early (preferably before 6:00 a.m., but no later than dawn) and getting up early. We’ll be energized and ready to face the day when it comes. Here’s a greatMorning Routine to Kick-Start Your Day that will help you carry the benefits of these activities with you throughout the day. We are all looking for a sense of balance, meaning, and fulfillment in our lives. It has been proven that taking the time to pamper yourself and focus your well-being has several health benefits—physically, intellectually, emotionally, and spiritually. Your body will be grateful to you.
Keep on topic
- What are the top ten Ayurvedic tips for getting a better night’s sleep? 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.
Using Wisdom of Ayurvedic Medicine to Improve Sleep
Thesleepdoctor.com is sponsored entirely by its readers. We may receive a commission if you purchase something after clicking on one of our affiliate links. You’ve probably heard me talk a lot about circadian biorhythms and how important they are to our sleep as well as our general well-being. What if I told you that for thousands of years, a kind of medicine has emphasized the relevance of daily biorhythms—the timing of the day—in the body’s functioning? Ayurvedic medicine is most likely the first to use bio time as a foundation for medicine and illness prevention, having done so thousands of years ago.
The sleep-promoting properties of this ancient medication are therefore inherent.
- The pursuit of equilibrium, or homeostasis, in all elements of one’s life
- Routines that are consistent
- Meditation is a technique for letting go and relaxing the mind. Optimism and thankfulness as a state of mind
Today, I’m going to talk about what Ayurveda has to say about sleep and how we can sleep better as a result of it. What exactly is Ayurveda? Ayurveda, often known as Ayurvedic medicine, is believed to have originated on the Indian subcontinent more than 5,000 years ago. As a result, it has been practiced for thousands of years and is currently utilized all over the world as a complementary therapy to allopathic (or traditional Western) treatment. According to Ayurveda, each individual has a unique constitution, which is made up of a combination of mental, physical, and emotional energies.
- In the body, mind, emotions, and experience, each of the three doshas governs a separate component of the body and mind.
- It is made up of the components ether and air (2 of the 5 elements that make up all energy).
- Vata, when in balance, promotes creativity and adaptability.
- Pitta is made up of two elements: fire and water.
- Pitta is a digestive organ that has a significant role to play.
- When it is out of balance, it can cause feelings of rage, hatred, and envy.
- It has the characteristics of being chilly, damp, heavy, and substantial.
- When in balance, the kapha energy encourages compassion, love, and forgiving.
- When it comes to each of us, one of these energies is normally dominant, serving as our major energy force, with the other two energies being present in lesser amounts.
- A person’s natural constitution, which is comprised of the forces of vata, pitta, and kapha, is essentially well-balanced.
A well-balanced constitution is beneficial to one’s health. However, the stresses of life put the doshas out of balance, which results in bodily malfunction and illness. What exactly are these difficulties?
Everything in the environment, from light to pollutants and pollution, is important. Ayurvedic medicine seeks to preserve and restore balance in all aspects of one’s life, including sleep, by addressing the causes of imbalance. Ayurveda recommends getting plenty of sleep. Sleep has been regarded as being crucial to life and health by Ayurvedic medicine from its inception. Sleep (nidra), along with energy management (brahmacharaya) and nutrition, is believed to be one of the foundations of wellness in Hinduism (ahara).
- (This quotation is courtesy of this excellent piece at Kripalu, which I found online.) Ayurveda also places a great deal of emphasis on the timing of one’s sleep.
- In addition, Ayurveda emphasizes the need of regularity and habit when it comes to sleeping.
- In a previous post, I discussed how scientific understanding and treatment of diseases such as cancer and Alzheimer’s are being applied in the treatment of these conditions.
- The science of sleep, as well as Ayurvedic principles Ayurvedic medicine is built on the principles of following one’s own natural biorhythms, of preserving balance, and of decreasing mental, bodily, and emotional stress.
- What about research that examines sleep in the context of Ayurvedic principles?
- An imbalance of energy in the body is the root cause of sleep disorders, as well as other health concerns.
- Do you remember what they are?
According to Ayurvedic medicine, sleeplessness and insomnia are caused by an excess of vata and pitta energy in the body.
Excess Kapha, on the other hand, is related with sleeping in excessive amounts.
I was particularly intrigued in a research from 2015 that looked at the possibility that doshic imbalances might be linked to sleep disorders in people.
In order to determine whether or not the dosha values (the levels of vata, pitta, and kapha energies present) had any relevance to the individual’s quality and quantity of sleep, the scientists studied their data.
People who scored higher on the kapha scale reported increased daytime exhaustion and drowsiness, and they slept for longer periods of time during the day.
Ayurvedic suggestions for getting a better night’s sleep Because of its holistic, mind-body-environment approach to wellbeing, which is based on the maintenance of health via prevention and regular attention to natural biorhythms, Ayurveda has much to offer in terms of increasing our sleep.
There are several options.
For example, Vata types may be more prone to sleeplessness, whereas Kapha types may sleep excessively or at inconvenient times of day.
I took the quiz and discovered that I was a Kapha!
There are also a variety of Ayurvedic rituals that are simple to implement into your daily routine.
Consistency is key when it comes to sleeping.
The importance of this cannot be overstated.
Ayurvedic medicine places a strong focus on maintaining a consistent sleep routine.
Earlier in the evening, retire to your bed.
It is during the first third of your night that you will experience the majority of slow-wave sleep, which is necessary for cell health and physiological functioning, including immunity.
Sleep in rapid eye movement (REM) is at its peak in the final part of the night, when the mind is refreshed and emotional processing takes place.
So, if you’re having trouble sleeping, moving your bedtime backward is an excellent place to start looking for solutions.
I also propose that you evaluate your chronotype while deciding whether or not to change your bed and waking timings.
However, that is not likely to be effective for a Wolf.
might profit greatly from reducing his or her nighttime hours to 11 or 11:30 p.m.
Eat a small and early meal to avoid feeling stuffed.
That’s excellent advise for getting some rest.
Here are some of the most typical eating blunders that I see my patients make before bed.
Massage, whether done by oneself or by a partner, can help to open up blood vessels, release heat from the body, lower blood pressure, relieve stress, calm the mind, and soothe the body.
Ghee is recommended for use as a massage oil by Ayurveda.
Here’s a list of seven of my favorite essential oils for sleep, compiled by myself.
Read about how reflexology can help you sleep better and then give it a try before going to bed.
In a recent post, I talked about the weighted blanket fad that is getting increasingly popular these days.
In addition, excessive vata is associated with increased arousal and stress.
Inhale and exhale with purpose.
This is a fundamental mindfulness practice that has the potential to have a transforming influence on mental and bodily relaxation, as well as on sleep facilitation.
The way it works is as follows: Posture yourself in a comfortable position on your mattress.
Close your eyes for a moment.
Close your left nostril and exhale through your right nose at this point in time.
Close your left nostril and take a deep breath in through your right; close your right nose and take a deep breath out through the left.
Here are some more excellent Ayurvedic sleep advice from Kripalu as well as this one from Yoga Journal.
Breus, DABSM, is a doctor of philosophy and a doctor of veterinary medicine.
She is also among just 168 psychologists who have passed the Sleep Medical Specialty Board without attending medical school, making her one of the most accomplished sleep specialists in the world.
Breus is a sought-after lecturer, and his expertise is presented on a daily basis in major national media outlets throughout the world, including Today, Dr.
Oz, Oprah, and WebMD, where he served as the sleep expert for fourteen years. Dr. Breus is the bestselling author of The Power of When, The Sleep Doctor’s Diet Plan, and Good Night! Dr. Breus is the author of the bestselling books The Power of When, The Sleep Doctor’s Diet Plan, and Good Night!
How to Improve Sleep with Ayurveda
Light to poisons and pollution are all part of the environment. In all parts of life, including sleep, Ayurvedic medicine strives to preserve and restore equilibrium. As per Ayurvedic principles, sleep should be taken at night. Sleep has been acknowledged as fundamental to life and health by Ayurvedic medicine from its inception. In addition to energy management (brahmacharaya) and nutrition, sleep (nidra) is believed to be one of the foundations of health (ahara). As described in the following passage from an ancient Ayurvedic literature, sleep is critical in the formation of one’s life.
- (This quotation is courtesy of this excellent piece at Kripalu, which I found while researching it.) The timing of sleep is also very important according to Ayurveda.
- When it comes to sleeping, Ayurveda emphasizes the need of regularity and habit.
- In a previous article, I discussed how scientific understanding and treatment of diseases such as cancer and Alzheimer’s are being applied in the treatment of these conditions.
- The science of sleep, as well as Ayurvedic principles, are discussed.
- All of these notions have been thoroughly investigated in the context of sleeping patterns.
- Some fascinating discoveries have been discovered by a tiny body of study.
- Recall the three doshas: vata, pitta, and kapha, which are related to the digestive system.
Excess vata and pitta energy, according to Ayurvedic medicine, are responsible for sleepiness and insomnia.
On the other side, excess Kapha is related with excessive sleep.
The results of a 2015 study that looked at whether doshic imbalances were linked to sleep disorders piqued my curiosity specifically.
They also collected data on their sleep patterns.
In their study, they discovered that those with higher vata scores reported greater symptoms of insomnia, including taking longer to fall asleep and waking up feeling less refreshed the next day.
Adominance of vata has also been associated to more frequent awakenings during the night, while an excess of kapha has been connected to weariness in other recent study.
Which aspects of classical science may we apply into our daily lives?
Find out about your constitution and primary dosha, which can help you have a better understanding of why you are experiencing sleep difficulties.
To discover your dosha, Kripalu offers a quiz, which you may find here.
Ayurvedic practitioners can provide you with a comprehensive, professional examination of your Ayurvedic constitution and your health.
The following are some suggestions for products that are excellent complements to a sleep ritual and may also assist to keep you calmer, more focused, and more centered during the day.
I don’t know how many times I’ve mentioned it.
Consistency is beneficial to both the body and the mind, particularly when it comes to sleep.
Every day of the week, set an early bedtime and an early get up time and stick to them!
With the belief that sleep in the early stages of the night is the most peaceful and restorative, Ayurveda supports earlier bedtimes, as well as earlier wakeup hours.
However, each and every stage and phase of sleep is critical.
Typically, we have the most influence over our schedules during the evening hours.
For help determining your perfect bedtime, check out my Bedtime Calculator!
Putting a Lion to bed at 9 p.m.
However, a Wolf is unlikely to respond in this manner.
might profit greatly from reducing his or her nightly wakeup time to 11 or 11:30 p.m.
As recommended by Ayurveda, lunch should be your largest meal of the day, followed by a lighter dinner at least two hours before bedtime.
Reduced digestive system activity will help you sleep better at night while also providing your digestive system with much-needed relaxation.
Relaxing with a massage, whether done alone or with a partner, can assist to open up blood vessels and remove heat from the body.
Ghee is a massage oil that is recommended by Ayurveda.
My preferred essential oils for sleep are listed below in a convenient list.
Read about how reflexology can help you sleep better and then give it a try before going to bed.
I wrote on the weighted blanket fad, which is becoming increasingly popular, not too long ago.
Increased arousal and stress are also associated with an excess of vata in the body.
Intentionally take a breath.
This is a fundamental mindfulness technique that may have a transforming effect on mental and physical relaxation, as well as on the ability to sleep more soundly and efficiently.
The way it works is as follows.
The position of the body is not required to be horizontal.
Inhale through your left nostril as you use your finger to shut the opening of your right nasal passage.
Repeat the process on the other side: Take a deep breath in through your left nostril and expel through your right; repeat with your left nostril closed and your right nose closed.
This post from Kripalu and this one from Yoga Journal both provide excellent Ayurvedic sleep suggestions.
Breus, DABSM, is a doctoral candidate at the Department of Biomedical Sciences.
Doctor of Philosophy Michael Breus She holds Diplomate and Fellow status with The American Academy of Sleep Medicine.
As a sought-after speaker, Dr.
Oz, Oprah, and WebMD, where he served as the sleep expert for fourteen years.
In addition to The Power of When, The Sleep Doctor’s Diet Plan, and Good Night!, Dr. Breus is the author of other books, including The Sleep Doctor’s Diet Plan, The Sleep Doctor’s Diet Plan, and The Sleep Doctor’s Diet Plan.
Common Sleep Problems for Each Dosha
When it comes to sleep, Ayurveda understands that we all have different needs and challenges, just as it does with so many other things. Idea how each dosha is likely to suffer at night will give you a better understanding of the tactics and routines that you should use to alleviate this difficulty. It is most probable that Vata is responsible for your racing thoughts, which cause you to keep repeating the events of the day in your brain or worrying about your to-do list for the next day, etc.
- Vata is believed to be most active between the hours of 2 a.m.
- Those who are in the Vata stage of life, also known as “life’s winter” (from the time of menopause to the end of life), may experience lighter, more restless sleep at this stage.
- In order to address the Vata-induced sleep abnormalities, grounding and warming exercises are essential to the treatment process.
- With over 7,000 nerve endings in the foot, a foot massage may help you relax from head to toe.
- Sleeping with a weighted blanket or a pillow put over the legs will make you feel more grounded and comfortable, which can assist to keep your thoughts from racing while you sleep.
- Pitta: Possibly, you have no problem falling asleep at any time.
- The opposite is true if you find yourself waking up numerous times a night, either with restless energy or hot flushes, and finding it difficult to fall back asleep before the sun rises.
Pitta is a dosha that is hot and warm.
Pitta, on the other hand, is most active between the hours of 10 p.m.
Known as “life’s summer,” the period between puberty and menopause is governed by Pitta, providing us with a little extra boost when we may have to sacrifice sleep to focus on our careers, jobs, or other responsibilities.
A relaxing foot massage is one of the most effective remedies for Pitta-induced sleep difficulties, just as it is for Vata.
Alternatively, try running your feet under cold water and applying a cooling supplement to your skin, such as coconut oil, to assist your body relax.
Allowing the chilly air to hit the roof of your mouth, slowly take a deep breath in through your teeth.
This should be done five times.
In reality, your problem is most likely that you sleep for an excessive amount of time and heavy, yet you still wake up feeling weary.
Because of the impact of Kapha, which aids in their development, young infants frequently sleep effortlessly and deeply.
Instead of concentrating on how to slow down and relax, you should ensure that you receive plenty of activity during the day, particularly between the hours of 6 a.m.
and 10 a.m., to balance a Kapha-based sleep problem, according to the American Academy of Sleep Medicine. In addition, you should adhere to a rigorous Kapha-balancing diet and avoid excessive coffee and sugar intake in order to assist the body in returning to its normal balancing processes.
General Tips for Ayurvedic Sleep
In addition to focusing on each dosha individually, there are some basic principles to follow in order to enhance your sleep with Ayurveda.
- Prepare a light supper in advance. Your heaviest meal should ideally be at noon, and you should complete dinner at least three hours before you intend to sleep. Reduce your intake of alcoholic beverages. However, while alcoholic beverages might assist you in falling asleep initially, they can irritate your liver and lead you to wake up in middle of the night. A cup of hot milk or tea might help you wind down after a long day. During the two hours before night, limit your usage of screens and electronic devices. Instead, take a bath, read, or write in a notebook to help you decompress
- To help you relax before bed, establish a daily meditation, mindfulness, or gratitude practice. Get to bed by 10 p.m. or earlier
While establishing your own healthy sleeping habits, keep in mind that everyone’s path is different and that your own specific sleep requirements will alter over the course of your lifetime. Getting a good night’s sleep, on the other hand, is always worth the effort. You may want to try using YouVeda’s My Healthy Moodsupplement in your daily routine to aid with your sleep. Developed by a doctor and suggested by him, this supplement is composed with organic ingredients such as ashwagandha, saffron, bacopa, shilajeet and others to help you reduce stress, maintain healthy adrenals and quiet a hyperactive mind.
An Ayurvedic Nighttime Routine For a Calm Mind and Sound Sleep
You must have a regular and healthy daily routine (also known asDinacharya in Ayurveda) in order to wind-down and de-stress each night before bed, just as it is vital to have a calming evening routine in order to wind-down and de-stress each night before bed. By including soothing activities into your nightly routine, you are enabling your energy to settle and your mind to quiet. Every ounce of tension that has built up over the day is allowed to be processed and released, enabling you to sleep deeper, longer, and more peacefully.
- HighVatainvasion of the neurological system and the psyche is a common cause of sleep problems.
- Vata time of day is between 2am and 6am, which means that many individuals have reported having difficulty going asleep after waking up at this time.
- This excessive late-night pondering and problem solving frequently results in difficulty closing down the mind, which in turn results in sleep disorders.
- Please keep in mind, however, that how you conduct yourself throughout the day will have an impact on your sleep patterns as well.
- Learn more about Ayurvedic sleep by reading our Ayurvedic Sleep Report!
In general, and not in any particular order, the following activities should be avoided after 8 p.m. or sooner, at the very least if you can.
Activities to Avoid After 8pm
- Refrain from staying up past 10 o’clock (this frequently results in a second wind)
- Make sure to avoid using bright lights in the house and blue lights on screens. Avoid any and all job-related activities, including chats about work. It is best not to engage in weighty, serious, or distressing debates or disputes. Avoid doing homework or engaging in school-related activities (such as studying, reading text books, and so on). Stay away from checking or responding to emails
- Avoid using computers, phones, and other electronically stimulating devices. Discourage watching television or movies (particularly scary or exciting ones)
- If you must watch television, make sure to do it outside of your bed and follow up with some of the relaxing activities that have been advised. Avoid listening to loud music
- Avoid physical activity (a calm, tranquil walk is OK)
- Avoid eating
- Avoid drinking excessive amounts of water
- Stay away from sleeping on the couch.
So, with these considerations in mind, here are some relaxing techniques to help you get started on your healthy sleep regimen. Consistency is key in any Ayurvedic treatment regimen, and this is especially true in this case. As a result, following these guidelines merely once or twice a year will not provide you with the powerful and long-lasting results that you are most likely looking for. Of course, this is a lengthy list with several recommendations, and it is not intended for you to do them all on a nightly basis.
Recommendations for the Whole:
- Finish a small meal by 7 p.m. and avoid eating anything else after that. Start the wind-down phase by 8 p.m. (or sooner if possible)
- Put yourself to bed between 9 and 930 p.m., and go to sleep by 10 p.m. or sooner.
1. Oil your feet before bed.
This is a straightforward, yet highly powerful ceremony that you will not want to miss out on! Prior to going to bed, spend a few minutes massaging each foot, which will help to bring your energy down, quiet your thoughts, and relieve stress from your body. An added bonus, my guru, Dr Vasant Lad, has claimed that this technique has the additional benefit of indirectly encouraging hair development while also helping to prevent hair loss. Directions: This practice is most effective when done right before bed or right before the prescribed restorative Yoga session (ifapplicable).
If this oil is not available, coconut oil is excellent for Pittatypes while sesame oil is excellent for Vata and Kaphatypes, respectively.
Apply a tiny nickel-sized quantity on your right foot and thoroughly massage each area, paying particular attention to any areas of pain.
Once done, place on an old sock to aid in absorption and prevent oil from leaking into your bed or floor or carpet.
2. Perform a full body oil massage.
It takes a little more time and effort to do the full body oil massage (also known as Abhyanga), but the soothing benefits that result from this routine are well worth it! Traditionally, the skin has been referred to as the “portal” to the neurological system. As a result, providing a soothing oil massage with a relaxing medicinal oil has a direct effect on the neurological system, which is frequently out of balance in those who suffer from sleep difficulties. Because this procedure is more time-consuming, it is advised to execute it at least once a week, with recommendation1 (see above) being performed on the “off-nights” in between.
In the case of a severe or persistent sleep disturbance, it is advised that you practice the oil massage 3 to 7 evenings a week, particularly in the early phases of recovery. For complete instructions on how to do the Ayurvedic Oil Massage, please see this link.
3. Take a warm ginger and baking soda bath.
The ginger and baking soda bath is a classic Ayurvedic therapy that has a wide range of medicinal properties and is quite relaxing. In this context, it is primarily suggested for its capacity to relax the body, activate the Parasympathetic Nervous System (also known as the “rest and digest” system), slow down the heart rate, reduce anxiety, quiet a restless mind, relieve tension, and promote a drowsy state of consciousness. Directions: Start filling the bathtub halfway with hot to warm water.
Combine the ingredients in a blender until they are completely dissolved.
Additional advantages include:
- Include some relaxing essential oils, such as lavender, rosemary, rose, and/or tulsi, in your bath or shower. Set the mood with some peaceful music (I frequently turn to the “healing sounds” area on Pandora)
- Turn off the lights and replace them with a calming candlelight ambiance.
4. Go for a peaceful walk.
Taking a relaxing evening stroll to obtain some fresh air and light exercise might sometimes be all that is required to relieve tension. In addition, if you do this after dinner, it will aid in the digestion of your supper meal, so increasing the health advantages even more. This may be done alone yourself (which is preferable! ), with a friend, or with a loved one in your life. Just remember to stay away from technological devices such as your phone and to avoid having a lengthy or excessive discussion.
Create your walking meditation at this time and set aside some time to process any disruptions that have occurred throughout your day; but, avoid focusing on anything in particular.
5. Drink a calming herbal tea.
A calming cup of herbal tea each night is an excellent approach to produce a drowsy mood in both the body and the mind. Not only will the herbs be good for relaxing your general energy, but over time (if done regularly), the simple act of drinking this tea will send a signal to your brain telling you that it is time to sleep. Taking this tea will help you sleep better at night. Make a cup of your favorite relaxing herbal tea mix every night around 45 to 60 minutes before you want to go to sleep.
Try producing a stronger infusion for more severe sleeping problems by starting with three cups of water and cooking it down to one cup over low heat (this requires planning ahead since it will take longer to prepare).
As a result, honey should be avoided by anyone who may be sensitive to sugar in any form or form.
6. Perform a few restorative Yoga postures.
Restorative Yoga is one of my personal favorites among the group. If you want, you may practice this in the privacy of your own bedroom with no prior Yoga experience! The only accessories you’ll need are a few pillows and blankets to complete the look. Exactly a few grounding postures are available for you to select from, allowing you to focus on only the positions that you require on any particular night.
Several examples may be found on YouTube, but here are my three favorite Yoga postures (which I perform every night) for a peaceful sleep routine:
- Supported Supta Badhakonasana (reclined butterfly pose)
- Supported forward fold
- Supported legs on the wall
- Supported backbend
Click here to get a PDF with step-by-step instructions for these restorative Yoga poses. If time is of the essence, simply executing “legs up the wall” is an excellent compromise that provides an extraordinary amount of healing and relaxing effects!
7. Perform a short meditation.
A little meditation session is a wonderful way to wind down the evening. It will assist you in quieting your thoughts and calming your nervous system. Prior to night, meditation is an excellent technique to go through the stress of your day and to let go of any needless tension that has built up. This may be done in a comfortable seated posture, or, for nighttime meditation, it is even preferable to practice the meditation in Shavasana (corpse pose) (corpse pose). I would aim for a minimum of 10 minutes, however even 2 to 5 minutes is preferable to doing nothing in the first place.
You may learn about my favorite (and really basic) meditation practices by clicking here.
8. Take 10 deep belly breaths.
It is a wonderful way to conclude the evening with a brief meditation session. It will aid in the relaxation of your mind and the regulation of your nervous system’s activities. Preparing for night by meditating is a terrific way to work through the stresses of the day and let go of any needless tension. When performing the meditation, you can sit comfortably in a sitting posture, or even better for evening, you can sit in Shavasana (corpse pose) (corpse pose). I would aim for a minimum of 10 minutes, however even 2 to 5 minutes is preferable to doing absolutely nothing at all.
You may learn about some of my favorite (and really basic) meditation practices here.
9. Discover your Mantra.
A mantra is a brief combination of words that may be repeated internally or aloud in order to calm your mind, improve your attention, and infuse you with good energy and energy. It is regarded as a potent instrument for mending the subtle body as well as the neurological system, among other things. In Hinduism, it is usual to say brief prayers written in Sanskrit, such as “Om Gam Ganapataye Namaha,” which means “Om Gam Ganapataye Namaha.” However, if this speaks to you, I strongly advise you to seek for a mantra that is important to your situation; however, this mantra may simply be a simple English proverb if that is what you choose (see examples below).
This practice may be done in a comfortable seated position (which is suggested if you are reciting the mantra aloud), in Shavasana (corpse pose), or even in bed with your eyes closed.
- Om Gam Ganapataye Namaha
- Om Nama Shivaya
- Om Agasthi Shahina
- Om Gam Ganapataye Namaha
- Om Gam Ganapataye Namaha In this case, Sa Ta Na Ma
- So Ham (pronounced So Hum)
- And so on. inhaleSo,exhaleHam
- OM (Om Mani Padme Hum)
- I am at ease
- I welcome in the silence
- I am exhausted, and I shall rest. Greetings and best wishes to all living things. I take a deep breath of calm and expel a deep breath of tension No, I am not my anxiety or my dread
- I am myself. My thoughts are peaceful, and my heart is tranquil
9.Read a pleasant book.
Invocations such as “Om Gam Ganapataye Namaha,” “Om Nama Shivaya,” and “Om Agasthi Shahina” are also used to invoke good fortune. In this case, Sa Ta Na Ma; so Ham (pronounced So Hum); Sa Ta Na Ma. inhaleSo,exhaleHam; It is pronounced “Aum” (pronounced “OM”). The silence is nice; I am exhausted and will sleep; I am peace. Greetings and best wishes to all beings. My breath is filled with calm, and my breath is filled with stress. There is no such thing as an anxiety or a dread within me; Mind and heart are at rest; I am at peace.
10. Take an herbal sleep aid.
Supplementing these other sleep-related tips with herbal sleep aids can be a terrific idea. The result is that, while they may have a minor effect on their own, they are far more powerful and beneficial when taken in conjunction with other soothing bedtime routines. Listed here is a brief list of various easy, non-habit forming, and effective sleep aids that you may use to get a good night’s sleep. Ayurvedic Sleep Aids (Ayurveda):
- Supplementing these other sleep-related guidelines with herbal sleep aids can be a terrific option. This implies that, while they may have a minor impact on their own, they are far more potent and beneficial when taken in conjunction with other soothing bedtime routines. Here is a brief list of several easy, non-habit building, and effective sleep aids that you may use to get a good night’s sleep and wake up refreshed. Treatment for Sleep Disorders Using Ayurvedic Principles
Danielle is a licensed Advanced Ayurvedic Practitioner and the creator of Svastha Ayurveda, a small Ayurvedic clinic and herbal apothecary in the heart of the San Francisco Bay Area. Danielle has worked with clients all over the world, guiding, educating, and empowering them to reclaim their health and well-being through the ancient wisdom of Ayurvedic medicine. Ayurvedic Institute (2011) and Alandi Ayurveda Gurukula (2013) are among the institutions from which she has graduated, and she continues to pursue her studies to this day.
In her spare time, she leads a busy yet simple life, which includes cooking, reading and writing as well as walking, practicing Yoga, meditating and breathing while spending time with her husband and two children.
A Guide to Sleep Based on Your Ayurvedic Type
Sleep, according to Ayurveda, is a fundamental instinct of life that is required by all living things. We require it in order to refresh and reenergize our physical, mental, and spiritual bodies. In Ayurveda, sleep is considered to be one of the three foundations of good health, and is referred to as nidra. Then there’s the matter of nourishment (ahara) and the management of sexual energy (brahmacharya). It is necessary to maintain a proper balance between these three factors in order to live a healthy life.
The three doshas are as follows: Kapha dominates sleep, which results in a heavy sensation of exhaustion and fatiguedness.
According to the text, sleep may be caused by one or more of the following:
- Kapha dominates sleep, which results in a heavy sensation of exhaustion and fatigue in general. There are six different forms of sleep described in the ancient Sanskrit literature on Ayurveda, the Charaka Samhita. Various factors, according to the Quran, may contribute to sleeplessness.
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.
People who are dominated by the kapha dosha are typically heavy sleepers who may have a tendency to oversleep. If you have excessive kapha, set a wake-up time for yourself that you will adhere to. Warming and revitalizing odors such as eucalyptus, rosemary, and ginger are recommended when it comes to fragrances.
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:
- Shirodhara, a treatment in which oil is gently poured onto the forehead, can be used to cure chronic insomnia problems. 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 and relaxation. These therapies should only be performed by an Ayurvedic practitioner who has received appropriate training. The practice of yoga in the morning, along with pranayama (deep breathing exercises), according to a 2013 research, may aid in the improvement of sleep. According to a study published in 2020, ashwagandha root, often known as Indian ginseng, may help to enhance sleep quality by increasing relaxation. It is recommended to consume ashwagandha powder with warm milk and a pinch of nutmeg. It is important to remember that herbs are a highly customized treatment that may or may not be appropriate for your specific constitution. It is critical to consult with an Ayurvedic practitioner before beginning any herbal treatment and to adhere to the dose recommendations. Because it raises the level of kapha in the body, Ayurveda does not encourage taking diva swapna (day sleep), often known as a nap, according to Dr. K.C. “Ayurveda does not recommend taking day sleep, or what we call a nap,” he adds. If you have a vata-aggravated ailment, there are several exceptions, such as:
Shirodhara, a method in which oil is gently poured onto the forehead, can be used to cure chronic cases of sleeplessness. Shirodhara plus netra tarpana, or eye nourishing treatment, and shiro lepa, or a herbal pack for the head, are good options for pitta pacification. These procedures should only be performed by a qualified Ayurvedic practitioner. According to a 2013 research, frequent practice of yoga in the morning, along with pranayama (deep breathing exercise), can aid with sleep quality.
Ashwagandha powder can be taken with warm milk, along with nutmeg, for best results.
It is critical to consult with an Ayurvedic practitioner before taking any herbs and to adhere to the dose recommendations.
“Diva swapna (day sleep), or what we term a nap, is not recommended by Ayurveda since it promotes kapha in the body,” explains K.C. There are several exceptions for those who suffer from vata-aggravated conditions, such as:
- 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.
She is presently earning an MA in the anthropology of food at the University of California, Berkeley.