Insomnia is a serious health issue faced by many around the world. Stress, bad eating habits, etc. can all contribute to the condition.
As per reports, at least 38% adults around the world are deprived of sleep.
Lack of sleep can have an adverse effect on your physical and mental health, and increase chances of having diseases.
According to Ayurveda, a low Kapha Dosha and an aggravated Vata Dosha could be the reasons for insomnia.
Ayurvedic treatment for Insomnia includes dietary corrections, herbal medicines (if needed) and Ayurvedic therapy that promotes better sleep.
What is insomnia?
Insomnia is a sleeping disorder, marked by trouble falling asleep, not being able to stay asleep or not having good quality sleep.
It can have a negative impact on your overall well-being and functioning.
Insomnia can be acute where it lasts for a few days or weeks, and chronic where it lasts for months or years.
Even if you are doing everything right, you are putting your long-term health at risk if your sleep is not on point.
Taking care of your sleep is extremely important for preventing many diseases- diabetes, PCOS and even cancer.
When I go through the history of my patients with diabetes, I always notice a commonality – months and years of improper sleep.
Even a partial or full night of sleep deprivation can increase your insulin resistance and your sugar levels.
Lack of sleep also causes a reduction in immunity, reduced strength of the body and the mind, weakness, debility and reduced fertility and longevity.
Insomnia as per Ayurveda
Ayurveda calls insomnia as “Anidra” or “Nidranasha.”
It is a result of an imbalance in your Doshas, especially an aggravated Vata Dosha and a lowered Kapha Dosha.
Vata Dosha controls movement and activity, while Kapha Dosha takes care of lubrication of joints, nourishment, growth, etc.
Imbalances in these Doshas can affect your ability to sleep well.
Ayurvedic Approach to Insomnia
According to Ayurveda, the main cause of insomnia is the disturbance of Doshas and an agitated mind.
Insomnia can be cured through lifestyle and dietary changes, herbs, medicines and therapy.
Ayurvedic Lifestyle Tips for Better Sleep
Ayurveda promotes a set of lifestyle changes that can help you sleep better.
- Fix your sleep schedule
Set a specific sleeping and wake up time for every day, including weekends. This helps you establish a good sleep quality and set the body’s internal sleep clock.
- Start a Bedtime Ritual
Try reading, taking a warm bath or practising yoga before bed. This indicates to your body that you are winding down for the evening and beginning to go to sleep.
- Avoid Distractions
Remove any gadgets from your bedroom that can distract you from sleeping. Leave your mobile phones in the living room (this is something I follow).
- Create a relaxing sleep environment
The ideal environment for sleep would be a dark, quiet and cool bedroom.
Avoid using bright lights in the bedroom. Also, make sure that the temperature in the room is cool and comfortable.
- Engage in Some Mindfulness and Meditation
Practise meditation and mindfulness to calm your mind and to have proper sleep.
Take a few minutes each night to practise deep breathing or to do some guided meditation.
Ayurvedic Dietary Tips for Better Sleep
Your diet also has a role to play in your sleeping pattern.
- Eat a Light Dinner
Have warm, freshly cooked and easily digestible foods for dinner. Avoid heavy, spicy or raw foods as they can aggravate your Vata Dosha.
- Avoid Stimulants
Try to avoid coffee, alcohol and other stimulating drinks that contain sugar at night.
These drinks make it difficult for you to go to sleep, thus affecting your sleep timings.
- Stay Hydrated
Drink plenty of water during the day. This helps regulate your body’s temperature and helps you sleep well.
Ayurvedic Herbs for Insomnia
Ayurveda recommends a variety of herbs that will help you sleep better.
- Ashwagandha
In Ayurveda, Ashwagandha herb is one among the best herbs for people who are struggling with sleep disorders.
This herb decreases stress and anxiety – the two major contributors to insomnia.
- Brahmi
Brahmi has got soothing effects on the mind and hence it is used for the treatment of brain related disorders.
It also enables decreased intolerance and enhanced mental activities that allow for easy sleep.
- Jatamansi
Jatamansi is known to be an effective remedy for insomnia and other sleep disorders as per the principles of Ayurveda.
- Shankhpushpi
Shankhpushpi is one of the best herbs helpful in correcting sleep disorders.
According to Ayurveda, Shankhpushpi brings harmony to the Tridoshas, and is used in various sleep inducing remedies.
- Tagara
Tagara also has medical applications in Ayurveda as a natural sleeping aid.
It has stress-reducing properties to help with sleep disorders and other problems.
Remember, it’s always better to have any Ayurvedic herbs under the guidance of a qualified Ayurvedic doctor.
Ayurvedic Therapies to Treat Insomnia
These are some of the therapies Ayurveda recommends to have a better sleep.
Shiro abhyanga
Shiro abhyanga – a head massage done using medicated oils is a great method to improve your sleep.
It helps calm the mind, improve your blood circulation and reduce the anxiety and stress you’re feeling.
Shirovasti
In this treatment method, medicated oil is held on the patient’s head within a hollow head cap.
Shirovasthi helps relax both body and mind and thereby, helps you sleep better.
Thalapothichil
This therapy involves covering the scalp with herbal paste.
Thalapothichil helps relax your mind and body, and also promotes sleep.
Shirodhara
Shirodhara is another Ayurvedic therapy that helps improve the quality of your sleep and take care of your insomnia.
This treatment involves slow and steady dripping of medicated oils or other liquids on the forehead.
Padabhyanga
Padabhyanga or foot massage with herbal oil is another way to manage your insomnia.
I usually recommend Chandanadi Oil for Padabhyanga.
Insomnia can be a challenging condition to deal with, but Ayurveda offers natural and effective solutions to improve your sleep and achieve better health.
If you’re struggling with insomnia, I encourage you to try these Ayurvedic remedies.
Remember, consistency is key. Give your body time to heal and restore balance.
With the right approach, you can achieve lasting relief and enjoy restful, rejuvenating sleep.
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