Ayurveda for Better Sleep
In this present age, a nap sounds like a luxury. Most of us find it difficult to relax, either due to stress, technology, or just the need to keep going in our hectic lives. What if the cure is not found in modern medicine but in one ancient technique that has been used for thousands of years? Ayurveda, the ancient Indian system of medicine, provides holistic and natural means of improving sleep, and science is finally getting up to speed on what many have understood for centuries.
How Does It Affect Your Body and Mind?
It affects everything from your energy and weight to emotional regulation and cognitive processing.
Energy & Mood
Poor sleep leads to tiredness, irritability & lack of concentration. When you get quality rest, your whole body gets time to recharge, leaving you feeling fresher and focused during the day.
Weight
Studies show that lack of sleep can impact your hormones, which makes you feel hungry & experience cravings. Over time, this can lead to weight gain. Getting the right amount of rest helps regulate hormones that control appetite and metabolism.
Emotive Processing
Rest is important for emotional regulation. Not properly sleeping can result in increased anxiety & even depression. On the other hand, adequate provides balance and resilience.
The Ayurvedic Approach
Sleep is one of the three pillars in Ayurveda and touches on each of the doshas or elements in our bodies.
1. Vata Dosha
Individuals who are strong are typically creative and active but are often anxious, restless, and unable to fall asleep. If you experience your mind racing during the night, Vata imbalances could be the reason. To calm and enhance, Ayurvedic suggestions are:
- Soups, stews & cooked vegetables, which are helpful for the digestive system.
- A warm oil massage before bed can relax the nervous system and promote better sleep.
- Herbs like Ashwagandha, Nutmeg, and Shankhapushpi are known to calm the mind and reduce anxiety.
2. Pitta Dosha
People are driven, concentrated, and intense. However, they can also have difficulty sleeping because of an overactive mind or physical heat. To balance and promote restful sleep, Ayurveda recommends:
- Take foods (instead of meals) such as cucumbers, melons & milk to soothe the internal heat, which makes you restless at night.
- Meditation & Pranayama manage the senses & reduce stress.
- Herbs, such as Chamomile, Shatavari & Jatamansi, are very helpful for your overall body.
3. Kapha Dosha
Individuals are typically peaceful, steady & patient but can feel sluggishness and heaviness, resulting in too much sleep or even trouble waking up. For such a type, it suggests:
- Eating lighter, spicier foods can balance the heaviness.
- Daily exercise can improve levels of energy and stop feelings of lethargy.
- Herbs like Tulsi, ginger, and turmeric ( look at the bottom for our Golden Milk recipe you can make easily at home!) are great metabolism boosters that promote a good sleep cycle.
Ayurvedic Rituals
In addition to balancing the doshas, there are specific rituals that can help improve sleep quality.
Follow a Regular Schedule
Your routine impacts the quality of your sleep. Going to bed and waking up at the same hour helps maintain your body. So, try sleeping by 10 p.m. & waking up by 6 a.m.
Create a Relaxing Bedtime Routine
A bath with essential oils such as lavender or sandalwood can help your senses. Also, you can drink a warm cup of chamomile or valerian root tea.
Mindfulness and Meditation
Spending a few minutes on these at night can clear your mind and prepare you for good sleep. Guided breathing or mindfulness meditation are techniques that help the nervous system, ease stress, and re- set your body.
Want an easy way to incorporate these herbs into your routine? Try our Soothing Turmeric Milk Mix—just boil your favorite milk and simply throw in the mix and you are ready to enjoy!.
