The quality of your sleep says a lot about your health. If you’ve been having trouble falling or staying asleep, you might want to try some Ayurvedic remedies for insomnia. These remedies don’t involve taking pills, but use natural ingredients and techniques.
Both acute (short term) and chronic (long term) insomnia are usually characterised by symptoms like:
- Difficulty falling asleep
- Waking up in the middle of the night and finding it hard to go back to sleep
- Waking up in the wee hours of the morning
- Feeling exhausted after waking up
- Irritability during the day
- Ayurvedic Remedies For Insomnia
Not many people realise that diet has a lot to do with their sleeping patterns. This holds especially true for the last meal of the day. Wonder why? Because when you eat heavy food, your body has to work on digesting it during the night. As a result, the body cannot rest since it has to direct its energy into the digestion process. Try these healthy eating tips:
- Eat light and warm food after Sunset. Ayurveda considers Sattvic food as the best kind.
- Eat around 2-3 hours before you go to bed.
- Quite caffeine and alcohol – or at least don’t drink them 6 hours before you need to sleep.
- Cut down on sugar.
- Eat more fruits and vegetables.
- Drink enough water during the day – because dehydration leads to cortisol hikes and in turn stresses your body.
Yoga And Meditation
One of the best exercises to do before going to bed is yoga, since it’s slow and relaxing. Yoga has been found to release stress from the body, declutter the mind, and provide pain relief too. Here are some yoga asanas and Pranayama techniques for better sleep you can learn:
- Downward Dog (Adho Muka Svanasana)
- Child’s Pose (Balasana)
- Thunderbolt Pose (Vajrasana)
- Lotus Pose (Padmasana)
- Legs Up The Wall Pose (Viparita Karani)
- Corpse Pose (Savasana)
- Alternate Nostril Breathing (Nadi Shodhana)
- Diaphragm Breathing
Meditation forms an important part of Ayurvedic treatment programs for lack of sleep. Just 30 minutes of daily meditation can go a long way in improving sleep as well as overall health.
If you need some assistance, you can ask an Ayurvedic doctor to prescribe you some herbs for better sleep. These Ayurvedic remedies for contain substances that can be immensely helpful in sedating the nervous system. Here are some of them:
Lifestyle factors most commonly cause sleeping disorders in people. But with a bunch of tweaks here and there, chances are that you will find it easier to sleep in just a matter of time. Here are some things you can do:
Establish a bed-time routine. An hour before you hit the bed, do things that you find soothing. Read a book, have a hot bath, play or listen to some music, cuddle with your partner…
Wake up early in the morning. Here’s a guide to what rising time suits your dosha.
Sleep and wake at the same time everyday.
Minimise the use of electronics after Sunset.
Exercise 4 hours before you go to bed.
Improve the ambience in your bedroom. Turn the temperature down a bit, dim the lights, get rid of clutter, light up some incense, or even listen to some soft music.
Note: This article is solely for the purpose of sharing information. Please do not substitute it for professional medical advice. Before using anything as a medicine, always consult your doctor.