After a balanced diet and regular physical activity sleep is a major factor that plays an important role in maintaining your health. But now, insomnia has become a common sleep disorder that affects approximately 10-30% of the population in which majority are women and older adults from the ages 21- 60 years old. Insomnia can be referred to as a sleep disorder that makes it difficult for an individual to fall asleep, stay asleep or experiencing poor sleep quality. There are two types of insomnia:
- Primary Insomnia: Physical or emotional stress, travel, hectic work schedules are the reasons behind this form of lack of sleep.
- Secondary Insomnia: This type of insomnia occurs as a symptom of underlying conditions and medications.
Symptoms of Insomnia include,
- Taking a long time to fall asleep
- Waking up in between sleep during the night
- Waking up early and feeling tired unable to get back to sleep
- Not feeling fresh after sleeping, experiencing daytime fatigue
- Trouble in focusing and paying attention during the day
Reasons for Insomnia according to Ayurveda
Insomnia is referred to as “ Anidra” or “Nidra Nasha” in ayurveda is caused by a particular imbalance in the three doshas and other factors which are as follows:
Tarpaka kapha: This doshas job is to nourish the brain cells which helps in restful night’s sleep. An imbalance in this dosha will cause insomnia.
Prana Vayu: An aggravated Prana Vayu together with a vata dosha causes insomnia and is also connected to depression, anxiety and worry.
Sadhaka Pitta: This is an important Pitta dosha found in the heart which controls our emotions, desires and spirituality. A disturbance in this will cause problems in the resting functions leading to insomnia.
Mental overload: Anxiety, stress and a busy mental state do not help to calm the mind before sleep.
No fixed sleep schedule: Having irregular sleep patterns and not having a routine will disturb the circadian rhythm.
Ayurvedic remedies for better sleep
- Fix a sleep schedule: To achieve better sleep, consistency is key. Waking up and going to bed at the same time every day will help in regulating the circadian rhythm of our body’s internal clock. The ideal bedtime is 10 PM. Setting a routine will prepare your body for a good night’s sleep.
- Herbal medicines: Natural herbs play a huge role in ayurveda and its treatments. There are a few herbs that help in calming our mind and balance the doshas and support us in getting undisturbed sleep. To name a few,
- Ashwagandha
- Tagara
- Brahmi
- Vacha
- Jatamansi
- Abhyanga: An oil massage with warm oil, right before bed will do the job. It eases the muscles, calms our body, reduces stress and enhances circulation while also nourishing the skin.
- Pranayama: Breathing exercises are also considered helpful in improving sleep disorders. When done on a regular basis it helps calm the mind which results in deep and quality sleep.
- Mindful eating: The meal before your bed also decides the quality of your sleep. After sunset the digestive fire cools down which is why eating light and early meals are advised. This improves sleep quality.
- Regular physical activity: Staying fit physically is equally important to maintain a healthy state of mind. Regular exercise helps in improving sleep disorders and eliminating stress.
Sleep is an important factor which creates a balance between your body and mind. A good night’s sleep can create a lot of healthy changes in the body. In our busy schedules and daily lives sleep should be kept as a priority along with a balanced diet and physical activity. Take small steps towards waking up refreshed and rested.
