How Ayurveda Can Solve The Challenge Of Insomnia

This sleep disorder is becoming increasingly common due to factors like hectic work schedules, constant connectivity to digital devices, and high levels of stress. The impact of insomnia on individuals can be profound, causing daytime fatigue, cognitive impairment, and mood disturbance. In a society where being busy and productive is being used as a badge of honour, sleep deprivation is a natural consequence.

Addressing insomnia requires a comprehensive approach that includes good sleep practices, stress management techniques and using Ayurveda to fix the root-cause of the problem. Ayurveda uses special diets, calming routines, and herbs to help you sleep better. 

Ayurvedic tips for people struggling with insomnia:

Incorporate a Night Time Routine: Every night set apart 10-20 min for yourself to wind down. Massage your feet with sesame oil or coconut oil as it relieves stress and enhances blood circulation. 5- 10 min before sleeping practice alternate nostril breathing or ‘naadi shodhana pranayama’ to calm down the nervous system and go to bed.

Maintain a Fixed Sleeping routine: Establishing a consistent sleep routine, often referred to as sleep hygiene, is essential for improving sleep quality. This routine involves sleeping at a fixed time and waking up at a fixed time to reset the body clock. Besides that, no phones for 30 minutes before sleeping.  In the early phase, we suggest 30 days of fixed sleep routine including weekends to improve the sleep cycle.

Drink Herbal Teas: Ayurveda is a treasure trove of resources. Multiple herbs including ashwagandha, licorice, chamomile, hibiscus help calm the nervous system and promote active sleeping. If your doshas allow, have warm milk with ashwagandha before bedtime. Additionally, under medical supervision, herbs such as Vijaya (Cannabis ) can be consumed and help in improving sleep. 

Practise Mindful Eating: Opting for lighter, easy-to-digest meals can boost digestion and positively impact sleep quality. Ayurveda mentions to eat with the circadian cycle and finish dinner by 7 pm. However, if that is not possible, always try to keep a gap of 3 hours between your last meal and sleep time.