Are you twisting and turning in your bed all night? Struggling to sleep even tho you’re completely exhausted? Don’t worry, you’re not alone. Sleeplessness or Insomnia is a common condition affecting millions of people worldwide. Here are a few Ayurvedic Home Remedy for good sleep that will improve the quality of your sleep so you’ll wake up refreshed and energized!
Ayurvedic Perspective on Insomnia
When the three doshas i.e. Vata, Pitta and Kapha become imbalanced or aggravated, it starts having an impact on the body. You’ll start noticing symptoms like lack of focus, increased anxiety and insomnia among other signs. Ayurveda provides a holistic approach to overcome the root cause of sleeplessness rather than providing solutions to mask the symptoms of Insomnia.
Lack of sleep or Anidra aggravates Pitta Dosha that creates pain, swelling and excess heat in the body. This in turn affects good sleep and you enter a never-ending cycle of Pitta Dosha imbalance and sleeplessness. This is why it is important to deal with these symptoms as soon as you notice them.
Symptoms of Insomnia
The main symptoms of Insomnia or sleeplessness includes
- Difficulty falling asleep
- Mood swings
- Sleepiness during the day
- Waking up during the night
- Difficulty in concentrating
- Feeling Unrested
- Trouble remembering things
Causes of Insomnia
Insomnia can be a result of various lifestyle habits or medical condition or a combination of any of these:
- Having irregular sleep patterns, unhealthy sleep environment etc. can affect the quality of your sleep and can contribute to Insomnia.
- Stress and anxiety are two of the major causes of Insomnia. They disrupt sleep by making it difficult for the brain to relax.
- PTSD (Post Traumatic Stress Disorder) or OCD (obsessive compulsive disorder) can also make it difficult for you to fall asleep.
- If you have any underlying medical condition like Chronic pain, respiratory issues, gastrointestinal problem then they can also be a contributing factor for sleeplessness.
- Insomnia is also associated with age. You have increased chances of having sleeplessness if you’re an older adult due to increased medical conditions, medication use etc.
- External factors can also lead to Irregular or bad sleep. If there’s excessive noise or light, uncomfortable bed or temperature then you might not have a good night sleep.
Also Read Ayurvedic Remedy for Dandruff: Natural Solutions for Itchy Scalp
Ayurvedic Home Remedy for Good Sleep
Warm Milk at Night
Ayurveda recommends taking warm milk at night to help calm down your mind and enhance sleep. You can also add a pinch of Turmeric or Ground Nutmeg in it. Chamomile Tea is also an amazing alternative if you don’t want to drink Milk.
Full Body Massage
A full body massage calms down your body and help fall asleep by relaxing the muscles. Tis is known as Abhyanga in Ayurveda. Try using a Brahmi Oil or Vata Pitta Balancing Oil. These oils are especially beneficial for Insomnia.
If this feels too much, you can also opt for massaging your hands and feet for a few minutes with any herbal oil and leave it for 10-15 minutes. You can be of the excess or simply wear socks to avoid any messy stains.
Magnesium is a superfood
Magnesium is a mineral that helps in sleep regulation. Include foods like Almonds, CASHEWS, Spinach, Pumpkin or Chia Seeds that are rich in Magnesium in your diet. It also has natural muscle and nerve relaxing properties. Along with all this, Magnesium is also involved in releasing of melatonin, a hormone that plays an important role in regulating your sleep-wake cycle.
Aromatherapy
Smelling essential oils especially lavender oil and sandalwood oil enhances the quality of sleep. They create a peaceful environment that promotes sleep. You can also add a few drops of these oils inside your pillowcase, in an oil diffuser or take a bath at night adding a few drops in water.
Journaling
Our mind is often overstimulated and we keep overthinking the things we did throughout the day or something that happened at any moment of time. Journaling is an effective way to pen down your thoughts and relaxing your mind. Make a list of all the things that you need to do tomorrow so you can relax in the moment and not stress about tomorrow.
Practice gratitude and think about all the good things that you have in life.
Dietary and Lifestyle Changes
Dincharya or your everyday routine affects your sleep in more ways than you acknowledge. Along with following the above mentioned Ayurvedic Remedy for good sleep, try making a few adjustments during your day and notice having a good sleep at night.
- Yoga and exercise are one of the best things to do in the morning. Start with doing light exercises or pranayama which is very effective in improving sleep.
- Make your meals mindful. It is recommended to have your last meal by 6 pm as per ayurveda. This is because our body has a fire that helps in digesting food and it starts to calm down as the sun starts to set. So, try making your lunch your biggest meal and have lighter food in the evening.
- Having a disciplined Sleeping Routine is very important. You can start with waking up early in the morning so that your body is exhausted by the time it’s time for bed. Having a fixed time for sleeping also improves the quality the sleep.
- Try to cut back on caffeinated drinks like coffee, tea, latte or sugar for that matter. These tend to overestimate the body that makes it harder to sleep well at night. You can replace these with herbal teas as per ayurveda.
- Reduce your screen time as much as possible. We’re 24/7 on our phones or laptops these days. These screens emit blue light which hiders with your sleep. Consider avoiding any screen at least 1-2 hours before bed. Instead opt for reading books, taking a walk or spending time with your family and friends.
Conclusion
Insomnia or Anidra is a common condition in today’s world. It can however be eliminated by taking proper steps like maintaining a disciplined sleep schedule, eating the right food, practicing aromatherapy etc. Along with this there are certain actions that should be avoided in order to improve the quality of sleep.
The quality of sleep has a greater impact on our everyday life than we acknowledge and one should take proper steps to ensure you have a good night sleep. While Ayurvedic Remedy for Good Sleep offers the ancient knowledge that has proven to help people all over the world. Having a good night sleep will change your life for better.
FAQs
Magnesium plays a significant role in regulating sleep. Incorporate Magnesium Rich foods like Almond, Pumpkin Seeds, Spinach, Chai seeds etc in your diet. You can also take supplements for magnesium as prescribed by your medical practitioner.
Massage your hands and feet with herbal oil. This helps calm down the nerves and muscles in your body and hence falling asleep. Adding a few drops of lavender oil or sandalwood oil to your room helps calm down the body with that fragrance.
Drinking warm milk at night helps you fall asleep faster. You can also add a pinch of turmeric or ground nutmeg for added benefits. Chamomile Tea is also a great drink for improving sleep.
