Ayurveda for insomnia, which is defined as the inability to fall asleep or stay asleep. According to Ayurveda, Anidra is caused by an imbalance in the body’s doshas or energy forces. Insomnia can be caused by an increase in the Vata dosha, which controls movement and can cause restlessness, or by an increase in the Pitta dosha, which controls metabolism and can cause an overactive mind.
Ayurveda recommends several natural remedies to help promote better sleep:
- Establish a regular sleep routine: Try to go to bed and wake up at the same time each day to establish a normal sleep routine.
- Practice relaxation techniques: Engage in relaxation techniques like deep breathing, meditation, and yoga to calm the mind and reduce stress.
- Avoid stimulants: Avoid stimulants such as caffeine, alcohol, and tobacco before bedtime.
- Use soothing herbs: Ayurveda for insomnia promotes usage of ayurvedic herbs such as Ashwagandha, Brahmi, and Jatamansi, known for their calming and sedative effects.
- Eat a light dinner: Eat a light dinner at least two to three hours before bedtime to allow for proper digestion.
- Try aromatherapy: Essential oils such as lavender and chamomile can be used in a diffuser or added to a warm bath to promote relaxation.
- Keep the bedroom dark and quiet: Make sure the bedroom is dark and quiet to promote restful sleep.
Some common causes of insomnia listed
- Stress and anxiety: One of the most common causes of insomnia is stress and anxiety. Racing thoughts, worries, and tension can make it difficult to fall asleep or stay asleep.
- Medical conditions: Insomnia can be a symptom of underlying medical conditions, such as chronic pain, depression, anxiety disorders, hormonal imbalances, and respiratory problems like asthma.
- Poor sleep habits: Irregular sleep patterns, late-night screen time, and a lack of bedtime routine can disrupt the body’s natural sleep-wake cycle, leading to insomnia.
- Environmental factors: Noise, light, temperature, and uncomfortable sleeping conditions can make it difficult to fall asleep or stay asleep.
- Substance abuse: The use of caffeine, nicotine, alcohol, and certain medications can interfere with sleep quality and lead to insomnia.
- Poor diet: Eating a heavy meal close to bedtime, consuming spicy or acidic foods, and consuming large amounts of sugar or caffeine can make it difficult to fall asleep.
- Shift work: People who work night shifts or rotating shifts may experience insomnia due to a disruption in their sleep-wake cycle.
- Aging: As we age, our sleep patterns change, and insomnia becomes more common.
Ayurveda for insomnia offers several herbs that can be effective in treating sleep disorders. These herbs have been used for centuries to promote restful sleep and relaxation. Here are some of the most commonly used Ayurvedic herbs for insomnia:
- Ashwagandha: Ashwagandha is an adaptogenic herb that helps the body adapt to stress and promotes relaxation. It can help reduce anxiety and improve sleep quality.
- Brahmi: Brahmi, also known as Bacopa, is a brain tonic that helps calm the mind and reduce anxiety. It can also help improve cognitive function and memory.
- Jatamansi: Jatamansi is a natural sedative that can help calm the mind and promote relaxation. It is also effective in treating stress-related disorders and depression and promotes sleep as per Ayurveda for insomnia.
- Shankhapushpi: Shankhapushpi is a calming herb that helps reduce anxiety and promote relaxation. It can also help improve cognitive function and memory.
- Tagar: Tagar, also known as Indian Valerian, is a natural sedative that can help calm the mind and promote restful sleep. It is also effective in treating anxiety and nervous disorders.
- Lavender: Lavender is a well-known herb that can help promote relaxation and reduce anxiety. It can be used in aromatherapy or as tea.
Ayurveda emphasizes the importance of daily rituals and practices, known as dincharya, to promote overall health and well-being. Here are some daily Ayurvedic rituals that can help promote sleep: –
- Wake up early: Ayurveda recommends waking up early, ideally before sunrise. This helps synchronize the body’s internal clock with the natural rhythms of the day.
- Practice yoga or meditation: Ayurveda for Insomnia suggests Yoga and meditation are effective ways to reduce stress and promote relaxation. Incorporating these practices into your daily routine can help calm the mind and prepare the body for restful sleep.
- Exercise regularly: Regular exercise helps balance the body’s doshas and promotes restful sleep. Ayurveda recommends engaging in moderate exercises such as walking, yoga, or swimming.
- Follow a regular sleep schedule: Going to bed and waking up at the same time each day can help regulate the body’s internal clock and promote restful sleep.
- Take a warm bath: Taking a warm bath before bedtime can help relax the body and promote better sleep. Ayurveda for insomnia suggests that Adding Epsom salts or essential oils like lavender can enhance the relaxation benefits.
- Practice abhyanga: Abhyanga is a self-massage using warm oil that helps calm the mind and nourish the body. Ayurveda for insomnia promotes Massaging the scalp, feet, and hands with warm oil before bedtime can help promote relaxation and restful sleep. Example – Mahanarayana tailam.
- Avoid stimulating activities before bedtime: Avoiding stimulating activities like watching TV, using electronic devices, or engaging in stressful conversations before bedtime can help calm the mind and promote restful sleep.