Ayurveda is undoubtedly the most ancient and comprehensive science of life that aims to relieve humanity from all categories of miseries – physical, mental, intellectual, and spiritual, instead of just curing diseases. The Ayurvedic classics give utmost importance to three significant values that are conducive factors for sustaining life and health – Ahara (food), Nidra (sleep), and Brahmacharya (good conduct). These three values are the basic fundamentals of life and health. Among them, Ayurveda assigns the highest priority to nurturing sleep, which is deemed the best for maintaining optimal health.
Importance of Sleep
The Upastambhas – three pillars of life – food, conduct, and sleep – are crucial for maintaining balance in our biological humor (vata, Pitta, and Kapha). Food is primarily related to physical factors, while good conduct is related to mental characteristics, and sleep has a psychosomatic approach. Any imbalance among these three “upastambhas” may lead to various disorders that can alter and disturb the Vata, Pitta, and Kapha of the body. However, sleep provides a “disease-free state when practiced according to a prescribed regime.” It promotes health by nourishing and increasing kapha, which is responsible for the strength and immunity of the body and mind. Thus, it is essential to maintain a balance among these three pillars to ensure a healthy and fulfilling life.
The Ayurvedic texts indicate sleep is crucial for maintaining good health, longevity, and spirituality. Modern research has established a direct link between insomnia and several medical conditions, including hyperacidity, heart disease, diabetes, mood disorders, depression, anxiety, and car accidents. Insomnia is a common sleep disorder that can cause difficulty falling asleep, staying asleep, or both.
- Chronic insomnia is a widespread disorder affecting 10% to 15% of adults, with an additional one-third of all adults experiencing transient or occasional insomnia.
- 40% of adults report getting so little sleep that daytime drowsiness interferes with productivity several days a month.
- Over half of adults surveyed said they had driven while drowsy last year.
- Almost 70% report having one or more sleep problems several times a week.
The symptoms of insomnia include trouble falling asleep, awakening in the middle of the night, waking up too early, awakening feeling unrefreshed, fatigue or sleepiness during the day, the triad of irritability, anxiety, or depression, difficulty focusing on tasks, higher incidence of accidents, headaches, digestive symptoms, and continued worries about sleep.
Insomnia, also known as Anidra in Ayurveda, can be caused by an imbalance of Tarpak Kapha, Sadhak Pitta, or Prana Vata doshas. Tarpak Kapha, a sub-dosha of Kapha, is crucial in nourishing the brain cells and promoting sound sleep. However, when this dosha is imbalanced, it can lead to poorly nourished brain cells and result in insomnia. Similarly, an imbalance in Sadhak Pitta, a sub-dosha of Pitta, can make a person a workaholic and demanding, leading to sleep deprivation. Prana Vata, a sub-dosha of Vata, is associated with insomnia, anxiety, worry, and depression. An aggravated Prana Vata, along with a sensitive nervous system, can lead to insomnia.
Although there are specific recommendations for each dosha, there are a few simple Ayurvedic suggestions that everyone can incorporate into their daily routine to ensure a more restful and rewarding sleep. Remember the following tips for a good night’s sleep:
1. Go to bed before 10 pm, during the drowsy Kapha time, to help your mind settle down faster. Trying to sleep after 10 pm, which Pitta governs, can disturb sleep.
2. Eat a light and warm dinner by 7 pm to give your digestion time to assimilate your last meal. Once your digestive system has done its job, your body can focus on healing and restoring while you sleep.
3. Avoid caffeine after 2 pm, and don’t use alcohol as a sleep aid.
4. Wear cotton or natural fiber clothing to bed, including your bedding.
5. Ensure your room is well-ventilated and dark. Turn off all technology before bed.
6. Massage the soles of your feet and temples with warm sesame oil just before bed.
7. Drink a cup of warm organic milk with 1 tsp of ghee (clarified butter), a pinch of nutmeg, brown sugar, and green cardamom powder.
8. Use a few drops of pure lavender essential oil on your pillow or temples before bed.
9. Sip on soothing herbal teas like tulsi (holy basil) and coriander or licorice tea instead of alcohol or stimulating tea in the evening.
10. Try Abhyanga, the Ayurvedic oil massage. Warm up some sesame oil and massage it into your body. Let it soak your skin for 10-20 minutes before a warm shower or bath. This daily practice can change your life.
11. Drinking Brahmi tea during the day and having Brahmi milk at bedtime can help induce sound sleep. To prepare Brahmi milk, boil the milk on the stovetop with one teaspoon of Brahmi powder, green cardamom, one teaspoon of chopped dates, and a pinch of saffron and nutmeg powder. This blend is proven to be effective in promoting restful sleep.
12. Take time each evening to reflect on the people and things that bring you joy and bliss, so always count your blessings.
13. A restorative or gentle yoga combined with breathing, relaxation, and meditation techniques can be practiced at night to relax the body, calm the mind, and prepare you for a better night’s rest. Yoga connects our mind, body, and spirit. We can use postures (or asanas) to relax the body by relieving physical tension, and we can use pranayama, the formal practice of controlling the breath, to relax and calm the mind. Once in bed, close your eyes and “feel your body” – this means focus on your body, and wherever you notice tension, consciously relax that area. Then, watch your slow, easy breathing until you fall asleep.
As we bring our attention inward, focusing on the breath or a mantra, we can calm and clear our mind from thoughts and quiet the nervous system, which helps relieve stress. Once in bed, close your eyes and “feel your body” – this means focus on your body, and wherever you notice tension, consciously relax that area. Then, watch your slow, easy breathing until you fall asleep.
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