SLEEP BETTER with AYURVEDA..

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SLEEP BETTER with AYUURVEDA..



Sleep is a crucial aspect of overall well-being according to Ayurveda. It is considered one of the three pillars of health, along with diet (Ahara) and lifestyle (Vihara). Ayurveda places great emphasis on maintaining a balanced sleep routine to promote physical, mental, and emotional harmony. AYURVEDA ,an ancient system of holistic healing from India , offers various herbs and practices that are believed to promote better sleep.

Here are some key principles related to sleep according to Ayurveda:

  1. Quality and Quantity: Ayurveda emphasizes both the quality and quantity of sleep. A balanced sleep routine should provide restful, deep sleep that rejuvenates the body and mind. Most adults are advised to aim for 6-8 hours of sleep per night.


  3. Sleep Schedule (Nidra Kala): Following a regular sleep schedule is essential. Going to bed and waking up at consistent times aligns with the body's natural circadian rhythms and helps establish a healthy sleep-wake cycle.

  1. Evening Routine (Ratri Charya): Ayurveda recommends winding down in the evening to prepare the body for sleep. This includes avoiding stimulating activities, electronic devices, and heavy meals close to bedtime.


  3. Vata-Pacifying Evening: The Vata dosha is associated with movement and activity. To balance Vata in the evening, engage in calming and grounding activities such as gentle yoga, meditation, and reading soothing literature.


  5. Pitta-Pacifying Evening: Pitta dosha is associated with heat and intensity. To balance Pitta in the evening, avoid overly competitive or stimulating activities and opt for cooling practices like gentle walks or spending time in nature.

  7. Kapha-Pacifying Evening: Kapha dosha is associated with stability and heaviness. To balance Kapha in the evening, engage in invigorating activities like light exercise or social interactions to prevent lethargy.


  9. Sleep Environment: Creating a conducive sleep environment is important. Keep the bedroom dark, quiet, and at a comfortable temperature. Use comfortable bedding and pillows to promote restful sleep.


  11. Avoid Overstimulation: Avoid intense discussions, emotional disturbances, and stimulating entertainment before bed, as they can interfere with sleep quality.




  14. Avoid Overeating: Consuming heavy or large meals close to bedtime can disrupt digestion and hinder sleep. Aim to have dinner a few hours before bedtime.


  16. Pranayama and Relaxation: Engage in calming practices such as pranayama (breath control) and relaxation techniques to prepare the body and mind for sleep.


  18. Oil Massage (Abhyanga): A gentle self-massage with warm oil before bed can promote relaxation and balance the nervous system.


Here are some Ayurvedic herbs that are commonly used to support better sleep:

  1. Ashwagandha (Withania somnifera): Ashwagandha is an adaptogenic herb that helps reduce stress and anxiety, which can contribute to better sleep. It has a calming effect on the nervous system and may improve sleep quality.



  4. Brahmi (Bacopa monnieri): Brahmi is known for its cognitive-enhancing properties and is believed to promote relaxation, reduce anxiety, and support restful sleep.



  7. Jatamansi (Nardostachys jatamansi): Jatamansi is often used to calm the mind, relieve stress, and aid in sleep. It's thought to have a sedative effect that can help induce sleep.


  9. Tagar (Valeriana wallichii): Also known as Indian valerian, Tagar is traditionally used to promote relaxation and sleep. It's believed to have sedative properties that can help with insomnia.


  11. Sarpagandha (Rauvolfia serpentina): Sarpagandha is used in Ayurveda to lower blood pressure and promote sleep. It's often recommended for those with high blood pressure-related sleep disturbances.


  13. Shankhpushpi (Convolvulus pluricaulis): Shankhpushpi is used to enhance brain function and reduce mental stress. It may contribute to better sleep by calming the mind.


  15. Lavender (Lavandula spp.): While not native to India, lavender is commonly used in Ayurveda for its calming aroma. Lavender oil or dried lavender flowers in a sachet near your pillow can help promote relaxation and sleep.


  17. Chamomile (Matricaria chamomilla): Similarly, chamomile is not native to India but is known for its soothing properties. Chamomile tea can be beneficial for relaxation before bedtime.


  19. Cardamom (Elettaria cardamomum): Often used as a spice, cardamom can also have cal\ming effects. You might find incorporating cardamom into warm milk or herbal teas to be soothing.


  21. Nutmeg (Myristica fragrans): Nutmeg is believed to have sedative properties. A pinch of nutmeg in warm milk before bed is a traditional remedy for promoting sleep.

It's important to note that individual sleep needs can vary based on one's constitution and lifestyle. Consulting with an experienced Ayurvedic practitioner can provide personalized guidance to create a sleep routine that best suits your unique needs and promotes overall well-being.

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