Introduction
The sleeplessness is a silent epidemic in the current fast world. So, millions of people cannot fall asleep or wake up feeling not quite rested though they spend hours in bed. Although modern medicine provides sleeping pills that provide quick relief, they are usually accompanied with depression and addiction. Instead, Ayurveda offers natural remedies which are soft, and they naturally heal the body and the mind.
Have you been asking yourself how to enhance the quality of sleep without drugs, then this archaic regime of health gives the most basic and effective solution that can give you the most restful sleep – without drugs.
The Ayurvedic View of Sleep
Ayurveda defines good health to consist of three pillars namely; sleep (Nidra), diet (Ahara) and balanced lifestyle (Vihara). A good sleep will re-activate the body, replenish the energy, and stabilize the mind.
On the other hand, bad sleep disrupts your Vata dosha (air and space energy), resulting into restlessness, anxiety and fatigue. The Ayurvedic sleep therapy is aimed at soothing Vata by using relaxation exercises, warmth, and grounding.
Establish a Bedtime Routine Recluse.
Signals to be ready to sleep are required by your body and mind. Ayurveda suggests creating a relaxing pre-sleep routine to make you relax on your own.
- Switch off televisions no less than 1 hour before going to sleep.
- Turn off the lights and tune on music or chants that are relaxing.
- Breath deeply or do some light meditation.
- Use warm oil (Abhyanga) to your feet and temples in order to loosen the nerves.
Regularity is important – it is important to get up and go to bed every day at the same time so that your internal clock can run correctly, which enhances your overall sleeping pattern.
Natural Relaxation with Ayurvedic Herbs.
There is no need of taking pills to sleep, Ayurveda has natural herbs that will calm you down in a safe way.
Ashwagandha (Withania somnifera)
Another popular stress reliever that can be used to assist in relaxation. The frequent consumption will normalize the level of cortisol which is the cause of anxiety and disrupted sleep.
Brahmi (Bacopa monnieri)
Brahmi is also known to improve memory and concentration and calm the nervous system and induce sleep.
Jatamansi (Spikenard Root)
An unknown but potent herb that overthinking lessens and promotes profound, restful sleeping.
These herbs can be taken as teas, powder, or capsules after it is recommended by the Ayurvedic practitioner.
Exercise “Abhyanga” – The Sleep Massage
Ayurveda promotes the concept of Abhyanga where individuals perform self-massage using warm oil and it is done at night so that they have an improved sleep.
Before going to sleep, massage your feet, head and shoulders with sesame oil or Brahmi oil. The oil will warm the Vata dosha, enhance the circulation and also make you body indicate that it is time to sleep.
Not only does this ritual improve the quality of sleep, but it also improves the skin, mood, and physical tension.
Eat Light and Early Dinners
Sleeping quality is directly related to your digestion. Late and heavy dinner meals overwork the body and keep you awake and uncomfortable. Ayurveda suggests:
- Eat dinner 2-3 hours before bed.
- Select light and warm dishes such as khichdi, soups or cooked vegetables.
- Do not take caffeine, hot food, sweet at night.
Before sleep, a cup of turmeric milk or cinnamon tea can also help to relax your system and make you fall asleep.
Dynamic Your Day-to-day routine (Dinacharya)
Uncontrolled lifestyle would result in abnormal sleeping habits. The concept of Dinacharya, a daily routine that is in harmony with nature, is what Ayurveda offers to ensure harmony.
- Get up in the morning at the dawn of the day and be exposed to sunlight.
- Eat meals at regular times.
- Do not be overstimulated by social media or ungodly working hours.
- Do some Pranayama (breathing exercises) in the evening to relax the mind.
Being in harmony with the cycle of nature frees your personal time which consequently improves your sleeping pattern.
Mindfulness and Meditation
The largest obstacle of having a good rest is an over active mind. Meditating through mindfulness enables you to slow down your mind and relax your body.
The easiest exercises such as concentrating on your breathing, listening to relaxing mantras, or chanting Om before sleep can come to the rescue of the mental chatter.
Ayurveda considers that a calm mind will mean more restful sleep that will rejuvenate the body and the soul.
Prepare a Sleeping Cure Environment
The environment you live in affects your sleeping patterns. Make your bedroom your paradise of peace:
- Always keep your room cool, dark and clean.
- Wear natural materials and relaxing colors such as beige, lavender or white.
- Apply diluted essential oils like lavender, sandalwood or vetiver on the skin as a way of relaxing.
- Store electronic equipment out of the bed in order to minimize mental stimulation.
You will find that when the surrounding is serene your body will automatically relax and sleep more readily.
The 10 Natural Sleep Drinks
These Ayurvedic beverages can be taken before going to sleep:
Ashwagandha with warm milk: Soothes the nerves and aids in having deep sleep.
Golden turmeric milk: Lowers anxiety and inflammation.
Chamomile/tulsi tea: Relaxing and calming to the body and the mind.
Do not take cold or caffeinated beverages; it will disrupt the digestive process and add to Vata imbalance.
The Ayurvedic Natural Way to Sleep
Ayurveda does not accept any forced sleep, it aims at providing the proper environment so that sleep occurs natural. With the help of calming your brain, relaxing your body and leading a balanced life, you will begin sleeping faster and waking up in a better mood.
It is not about sleeping more but about sleeping better, in which every sleeping cycle will be able to restore your energy, mood, and focus.
Summary
Sleep is not an indulgence, it is the means of healing the body. According to Ayurveda, inner peace and harmony are manifested through restful sleeping. Simple lifestyle changes, herbs, and natural bedtime rituals will help you to fall asleep and sleep without interruption without any drugs.