Ayurveda emphasises on good sleep at night as it rejuvenates body and mind. Various ayurvedic tips, remedies, treatment and medicines help in insomnia and induce good sleep.
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What Ayurveda Says about Good Sleep ?
Sleep is a physical and mental resting state of a person. During sleep he becomes inactive and will not be aware of surrounding environment. His senses do not respond to external stimuli.
According to ayurveda sleep is
“ yadaa tu manasi klaante karmaatmaanaha klamaanvitaaha |
Vishayebhyo nivartante tadaa swpiti maanavaha ||”
When mind , sensory and motor organs are exhausted they disassociate themselves from their senses and stimuli. This makes a person to go to sleep.
Texts of Ayurveda explain the importance of good sleep as follows
A bad sleeping pattern causes unhappiness, loss of body weight and strength, erectile dysfunction ( Read Ayurvedic Medicines and Treatment for Erectile Dysfunction ), low libido, loss of memory and lowered immunity.
A good sleeping pattern enhances happiness, increases body strength and immunity, boosts sexual function and libido, improves memory and intelligence.
Many victims have invested so much on sleep enhancement drugs, but yet they are not getting it right in terms of achieving the desired results. However, this content has been put together to suggest some natural and ayurvedic home remedies which are at your disposal to induce a good night’s sleep. Let’s look into them one after the other.
Causes of Insomnia or Not Getting Deep Sleep
Insomnia is a condition in which a person will be having trouble in getting good sleep. The term “Anidrata” is used in texts of ayurveda to describe this condition.
Insomnia or sleep disorder is defined as “difficulty to fall asleep”. People with Insomnia or sleepless ness suffer from various symptoms. They feel it difficult to fall asleep. Sometimes they wake from middle of sleep and find it difficult to fall asleep later. Many of those who suffer from sleep disorders feel tiered after waking up. Even waking up too early in morning is a sleep disorder.
Many factors such as stress (Read Stress and Anxiety Management Through Ayurveda ), workload, health issues, energy drinks, technology, and much more have been attributed as reasons for sleeplessness. It is expected that after a time at work which involves many logical tasks, stresses, and other job activities that are supposed to aid your quick rest at night, but you find it difficult to give in to bed. This tends to result to insomnia.
Stress from job or stress due to family matters can cause acute insomnia or temporary sleeplessness which gets cured as soon as the stress factor is solved.
Emotional discomforts like grief and physical discomforts like pain, blocked nose, cough, fever etc may also cause sleeplessness for a short period.
Changing the place of sleep, bright light, noise, extreme temperatures, jet lag, working in shifts etc can lead to acute insomnia.
Lifestyles like watching television before going to bed, viewing smart phones during sleeping hours, consuming a heavy meal during sleeping hours and drinking caffeinated beverages can also cause sleeplessness. If these lifestyles are continued for a long time the chronic insomnia may set in.
Chemotherapy and radiation therapy which are used for treating cancer may also cause temporary insomnia
Long standing stress, anxiety and depression may become reason for Chronic Insomnia.
According to ayurveda Insomnia is caused due to fear, anxiety, anger, over exertion (physical and psychological) , fasting, uncomfortable bed, diseases like colic pain etc. Panchakarma ( Read Ayurveda Panchakarma Treatment – A Detoxification Therapy ) which has not been performed methodically may also lead to insomnia. Vitiated vata causes sleeplessness.
Benefits of good sleep – Ayurveda View
To maintain good health, the National Sleep Foundation recommends an average of 7 to 8 hours of sleep a night. However, current research shows that an average person sleeps for just 4 to 5 hours a night while about 10 to 15% of individuals are suffering from insomnia. This has been associated with some adverse effects such as heart disease, weight gain ( Read Brimhana Therapy an Ayurveda Way to Gain Weight ), immunity ( Read Boost Immunity Through Ayurveda – Foods and Herbs ) reduction, and diabetes ( Read How to Prevent Diabetes – Ayurveda Tips ) on the overall health of the victims.
According to ayurveda sleep has both beneficial and harmful effects depending on sleeping time and duration. A good sleep nourishes body, strengthens it. It increases memory power, knowledge, virility and longevity.Untimely sleep leads to unhealthy conditions and reduces longevity.
A good 6-7 hrs of sleep is necessary to keep our body healthy. People who sleep less than 6-7 hours are at the risk of developing diseases. The benefits of sleep are as follows
1. It keeps our heart healthy
2. It Reduces stress and calms mind.
3. Good sleep helps to reduce pain and inflammation
4. Body repairs its tissues in sleep.
5. 6-7 hours of sleep boosts memory power and increases alertness.
6. It helps to overcome depression
Effects of Insomnia or Not getting good sleep:
- Sleeplessness leads to indigestion ( Read Ayurvedic Treatments and Home Remedies for Indigestion ),
- Body pain,
- Lowered immunity,
- Reduced span of attention, Ability to learn, remember and concentrate are affected. Low memory power and Delayed reflexes.( Read 2 Best Ayurvedic Medicine for Memory and Concentration )
- Erectile dysfunction and Loss of Libido ( Read Ayurvedic Treatment to Increase Male Libido )
- Fatigue and Lowered energy levels
- Depression and Mood swings
- Increased blood pressure ( Read Relationship Between High blood Pressure and Erectile Dysfunction )
- Cardiac risks etc.
- Dark circles ( Read Under Eye Circles – Ayurvedic Tips ) under eyes.
- Dry skin ( Read Ayurvedic Treatment and Home Remedies for Dry Skin )
- Appearance of wrinkles ( Read Ayurvedic Treatment for Wrinkles on Face and Neck ) on skin.
- Hair loss or hair fall ( Read Ayurvedic Hair Care Tips and Regimen )
Day time sleep in Ayurveda:
Ayurveda acharyas advise not to sleep in daytime. A good sleep in night always keeps body healthy. But in few unavoidable health conditions and in condition where doshas are imbalanced daytime sleep is advised by ayurveda vaidyas. Here is a list of health conditions in which the daytime sleep is advised.
- A person who exercises well and exerts physically can sleep in daytime. He needs this rest to balance his energy level and allow his strained tissues to recover.
- People who indulge in increased sexual activities can sleep in daytime. Lot of energy is spent in sexual activities. This leads to loss of shukra dhatu ( Read Ayurveda Definition of Shukra Dhatu (semen ) ) or shukra kshaya. During daytime sleep the lost energy and shukra dhatu get replenished. Or else he or she may land into conditions like low libido and fatigue. If men who indulge in increased sexual activities do not take a nap in daytime, they may land into conditions like erectile dysfunction, decreased semen volume, low sperm count and low sperm motility. ( Read Male Infertility Causes – An Ayurveda View )
- Persons who walk for a very long distances have to sleep in daytime. This allows them to recover lost energy and also rejuvenate injured tissues.
- Individuals who have been afflicted by diseases like diarrhoea, indigestion, stomach pain, wheezing and diseases of vata can take a daytime nap.
- Children, elderly, night shift workers ( Read Dealing with Sleep disturbances while Working in Shifts –An ayurveda view ) and people who fast, have to sleep in daytime.
Best Ayurvedic Medicine and Home Remedies for sound sleep.
People don’t believe that they can get the best result of having a nice rest without investing in sleeping aid supplements or alcohol every day. Before a sleepless night turns to a real nightmare for you and you start patronizing drugstores, here are some remedies you can try at your home for best results:
The Herb ashwagandha helps to reduce stress and acts as adaptogen and an excellent rejuvenator. (rasayana). Many have given a feedback about this herb, saying that it helps them to get a good night’s sleep. this can be taken in form of capsules or powder. Ashwagandha with milk (ashwagandha ksheerapak) ( Read Ashwagandha Ksheerapaka – Moon Milk or Ashwagandha Milk Benefits ) can be taken at night for a sound sleep.
Ayurveda acharyas recommend following tips and treatment to get good sleep.
Sleep inducing natural ayurvedic drinks
Drinking hot soups of meat or vegetables with less spices helps to get good sleep. Eating curd ( Read Ayurveda Health Benefits of Curd / Dahi /Yogurt ) which is not too sour, also improves sleeping hours.
Drinking warm turmeric milk with a tea spoon of ghee ( Read Ayurveda Health Benefits of Turmeric Milk ) helps to get a very good sleep. This drinks also promotes bowel movement in morning and relieves constipation ( Read Natural Ayurvedic Remedies for Constipation ).
Having a cup of drink can go a long way in helping you to fall and stay asleep. However, taking alcohol is not the best solution to fall asleep as some people thought. Alcohol has been discovered to keep you awake when your system consumes the intoxicating substance in the appropriate content. However, sipping a glass of warm milk ( Read Ayurveda Health Benefits and Uses of Milk – Dos and Don’ts ) will give you what you want. The sleeping inducing amino acid tryptophan in the milk has been claimed to aid your falling asleep. Try to keep it warm as people see the warmth calming and relaxing to help them relaxed both mentally and physically. Add this routine to your diary of home remedies to have a good sleep.
Get a head massage, foot massage and warm bath:
Take a head Massage with vata dosha balancing ( Read Ayurveda Vata Dosha – Body Type and Balancing Tips ) oils like sesame oil ( Read Ayurveda Health Benefits of Sesame Seeds and Oil ) or coconut oil ( Read Ayurveda Health Benefits of Coconut, Tender Coconut Water, Coconut Shell and Oil ) at night.
Massaging whole body and head with warm pure sesame oil or ksheerabala oil ( Read Ksheerabala oil or Taila Uses and Benefits for Skin and Hair ) and a good hot water bath make you to have good night sleep.
Instilling pure warm castor oil ( Read Castor Oil for Psoriasis, Dry Skin, Wrinkles and Dark Circles ) drops to ears and eyes are the other methods which help to induce sound sleep.
Massage your foot with warm oil and take a foot bath in warm water ( Read Water – the Elixir of Life- An Ayurveda View ) for 15 minutes.
Taking a warm bath before going to bed is another wonderful natural home remedy for good sleep. Sinking yourself in a warm bath tub to wash the day stresses from your body makes you feel relieved and cleaned as well as reducing the temperature of your body to have to good sleep. With an addition of your favourite lavender, you are guaranteed of having an aromatherapy rest throughout the night.
Have sex and hugs
Hugging the loved ones and remembering the happy moments is a best remedy for insomnia.
A good sexual intercourse is the best therapy for Insomnia or sleeplessness.
For this keep your bedroom clean. The bedroom is described as a place where one takes rest. If you want to have a good sleep, your bedroom is expected to be well conducive for its purpose. Ensure your bedroom is put in place to condition your mind and body to sleep. Your bedroom shouldn’t be a place to erect your T.V. or setting up your reading table, computer or video game. All these items not only take your time and keep you awake, but they are robbing you of your entitled relaxation. Your bedroom should not be your second office where you complete your daily office work. All these electronics and activities in the bedroom make your bedroom a stress zone, and it cannot aid you to sleep as it is needed. Now, that you want a good sleep every night, T.V., computer, reading table, and other related components must go, to make your bedroom a bedroom.
Changing sleep Pattern
Do not sleep in day time if you are not getting good sleep at night. Daytime sleep can cause sleeplessness at night. But elder people, children, patients, pregnant women, lactating mothers, physically very active persons like athletes are exception to this.
Yoga, Meditation and Exercise:
Meditate for 15 minutes before going to bed. Practice yoga to normalise sleep.
Select an easy yoga routine which does not require much power to stretch your body right in your bed. This is just to energize you in place of acupuncture. Then take some time to meditate and free your mind of any form of thoughts of what has happened during the day. After this, close your eyes for 6 to 9 nine minutes without paying attention to anything except your breathing.
Another home remedy to quickly lure you to good sleep is exercise. Exert yourself with good exercises in morning. These exercises in-turn help to get a good sleep at night. Indulge in regular exercise, and you will experience a better rest. Regular exercise benefits you not only to help you sleep better but also help you gain more energy for next day activities. This is true because regular exercise has been discovered to enhance better sleep, resulting in more energy when you wake up. However, exercise during the day has been shown to be the best in achieving a better result of good sleep. A brisk walking ( Read Benefits of Walking for Men Suffering From Impotence ) for 45 minutes is an excellent day time exercise
Eat food 3 hours before going to bed. Avoid caffeinated beverages in late evenings. Reduce consumption of alcohol and smoking ( Read Relation Between Smoking and Erectile Dysfunction in Men ) cigarettes. Avoid consumption of oily foods at night. Consume warm light food like rice and milk before going to bed. Do not eat curd (yogurt) ( read Curd / Yogurt and Sugar A Cooling Health Shot ) at night.
Other Tips to get Deep Sleep
Backward logical counting:
If you lay your head but find it difficult to fall asleep, try logical-count system. It has been found to work. The principle of backward counting is very easy. Try to count down from 600 in multiple of nine. You will discover that this is a mathematical task and a little bit complex off-hand. This task compels your brain to divert your attention from your worries and helps you focus on something else. This may sound odd but try it.
The use of acupuncture as a home remedy to get a good sleep cannot be over-emphasized among the Chinese and it has found its way in the world of today. Acupuncture is one of the oldest key components for healing practices utilized in Traditional Chinese Medicine (TMC). Its working principle is claimed to stimulate specific points to control the life force or energy balance by widening channels referred to as meridians in your body that blocked whenever stress intensifies and contracts vessels.However, the thin needles on acupuncture, when in use, open up these close-off channels to trigger your brain to acknowledge that it is time to go to bed and have a rest. This also stimulates the release of neuro-endocrine chemical such as melatonin or tryptophan to help you fall and have a good sound sleep. Try acupuncture today.
Ayurvedic medicines for a deep good night sleep
Ayurvedic medicinal herbs like
- Bramhi (manduka parni or gotukola) ( Read Health Benefits and Uses of Gotu Kola or Centella Asiatica ),
- Shankhapushpi ( Read Ayurveda Health Benefits and Uses of Shankhpushpi )
- Ashwagandha ( Read Ayurveda Health Benefits and Uses of Ashwagandha ),
- Turmeric ( Read Ayurveda Health Benefits of Turmeric (Haldi) ),
- Tulsi ( Read Ayurveda Health Benefits and Uses of Tulsi (Ocimum Sanctum ) ) etc promote sleep.
- Using ashwagandha capsules along with our hair oil which is processed with these herbs helps to promote good sleep. Take one capsule of ashwagandha at night and massage head with warm hair oil at night.
The above home remedies for a healthy sleep are found to be natural and will not cost you anything to achieve in the comfort of your home. It has not reached the level of endorsing every drugstore around you to have a good sleep. Everything you need to do to achieve the best result is right there at your disposal. Try them and come back here to tell me the outcomes. In my next articles, I will be discussing many other health issues to ensure you live healthy lifestyles. Stay tuned!
(Whats App Dr.Savitha Suri @+ 91 6360108663/ to know more about ayurvedic treatment and remedies )
Author : Dr. Savitha Suri Consultant Ayurvedic Physician
Call us at +91 9945995660 / +91 9448433911
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