Ayurveda: Unlocking the Ancient Indian Secret to Better Sleep

Hey there, sleep enthusiasts! Are you struggling to get a good night's rest?

If so, it's time to explore the ancient Indian healing method called Ayurveda and its positive impact on sleep quality.

In this blog post, we'll dive into the world of Ayurveda, its core philosophy, principles, and how it can help improve your sleep.

So, let's get started!

Ayurveda 101: The Connection Between Ancient Wisdom and Sleep

Ayurveda is a holistic healing system that originated in India over 5,000 years ago.

Ayurveda focuses on achieving balance and harmony in one's body, mind, and spirit through various therapies, including herbal remedies, diet and lifestyle practices.

The core philosophy of Ayurveda is centered around the belief that health isn't just about being free from disease, but about achieving a state of complete physical, mental, and social well-being.

Sleep plays a crucial role in maintaining overall health and well-being, and Ayurveda recognizes this connection. According to Ayurvedic principles, healthy sleep, is considered one of the three essential pillars of life, along with proper diet and balanced energy expenditure.

Improving Sleep Through Ayurveda: Diet, Lifestyle, and Environment

There are numerous factors that can influence your poor sleep, such as diet, lifestyle, and environment.

Ayurveda offers specific remedies to address each of these areas:

Diet:A well-balanced diet that includes calming herbs and spices like ashwagandha, chamomile, and turmeric can help alleviate stress and anxiety, leading to better sleep.

Lifestyle: Incorporating daily practices such as yoga, meditation, and pranayama (breathing exercises) can help calm the mind and promote relaxation.

Environment: Creating a sleep-friendly environment by adjusting room temperature, bright light, reducing noise, and minimizing exposure to artificial light before bedtime can improve sleep quality.

Recent scientific research supports the effectiveness of Ayurvedic remedies in improving sleep. For example, studies have shown that ashwagandha, a popular Ayurvedic herb, can help reduce stress and anxiety, leading to better sleep.

According to an online survey, taking ashwagandha showed improvement in sleep quality by 66.9% in total, including an enhancement of nearly 13% in the ability to fall asleep faster and a 15% decrease of waking up during the early hours of the morning.

Tagar, also known as valerian, is another powerful Ayurvedic herb that helps to increase heaviness and grounding in the mind to help with sleep, resulting in a deeper sleep and a good night's rest.

Real-World Success Stories

Countless individuals have benefited from incorporating Ayurvedic practices into their lifestyles, which in turn, has helped them achieve better sleep. One woman who suffered from insomnia for years found relief from sleep problems by drinking warm milk with honey and turmeric before bed and practicing pranayama. Another man experienced deeper, more restful sleep after incorporating Ayurvedic massage oils into his nightly routine.

Practical Tips and Actionable Advice

If you're interested in trying Ayurveda to improve your sleep, here are some practical tips you can incorporate into your daily routine for better sleep:

15 tips to establish a consistent sleep schedule

1. Practice calming activities before bed, such as reading or even going for a stroll around the neighbourhood, or listen to soothing music.

2. Avoid stimulating activities before bed, such as watching TV or using electronics.

3. Keep the lights low. Low lighting mimics natural light from the setting sun and helps set the stage for rest and deep sleep.

4. Drink a cup of relaxing tea ( chamomile tea) or warm milk (turmeric latte) around the same time every night.

5. Massage warm and nourishing Ayurvedic massage oils onto the bottom of the feet, hands and back of your neck and shoulders to ease the tension in those areas and to create a calm and grounding experience

6. Meditate to calm down the nervous system and racing thoughts

7. Read an inspiring book - nothing stimulating but one that promotes feelings of calmness and happiness

8. Create a routine. Our bodies love a routine. Go to sleep at the same time every night. This helps tremendously as the body need not tire itself out trying to adjust to a hectic schedule but automatically prepares itself for quality sleep and rest.

9. Incorporate calming herbs and spices into your diet

10. Exercise regularly, but not right before bed. Exercise can improve your physical and mental health, as well as your sleep.

11. Avoid caffeine, alcohol and nicotine late in the day. These substances can interfere with your sleep cycle and make it harder to fall asleep or stay asleep.

12. Have a warm bath 1 - 2 hours before bedtime. This can help you relax and improve sleep quality.

13. Avoid napping in the late afternoon or evening, if you can. Daytime naps can keep you awake at night or result in poor sleep quality.

14. Maintain a comfortable temperature in your room.

15. Clear your bedroom of clutter. Your surroundings affect your mood and if your bedroom is too cluttered, your mind will drift to all the tasks that needs completion. Make the bedroom a sacred place for sleep, rest and restoration. This is not a place for study or reading or paying bills.

In addition to these tips, consider using products that complement Ayurveda, or sleep medicine, such as natural sleep aids like I Sleep Soundly or essential oil diffusers with lavender oil, which can enhance relaxation and promote better sleep.

Conclusion

In conclusion, Ayurveda offers a holistic approach to improving overall well-being, including better sleep. By incorporating Ayurvedic practices into your daily routine, you may find that you're able to achieve a more restful and rejuvenating night's sleep. So why not give it a try? Unlock the ancient Indian secret to better a good night's sleep and embrace the benefits of Ayurveda for yourself. Sweet dreams!

: Lad, V. (2002). Textbook of Ayurveda. Albuquerque, NM: The Ayurvedic Press.

: World Health Organization. (2013). WHO traditional medicine strategy: 2014-2023. World Health Organization.

: Halpern, M. (2012). Principles of Ayurvedic Medicine. Nevada City, CA: California College of Ayurveda.

: Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255.

: Khalsa, S.B.S. (2004). Treatment of chronic insomnia with yoga: A preliminary study with sleep-wake diaries. Applied Psychophysiology and Biofeedback, 29(4), 269-278.