You may be spending sleepless nights consistently for 3 days or nearing a week, and that might be detrimentally impacting your health. You may be feeling sleepy during the day, and that might not let you give 100 per cent effort to do your duties in the office or at home.
This blog steps forward to reveal the ayurvedic techniques and herbs in Ayurvedic Aadved sleep to beat insomnia naturally and without the support of any pill. But firstly, there is a need to understand how Ayurveda views insomnia
Perception of Insomona as Per Ayurveda
As per Ayurveda’s view, as long as the doshas are in normal conditions, a person’s sleep schedule would not be hit in a worse way. Especially, it is the vata and pitta that control the quality of sleep.
Imbalance of Vata leads to wear and tear of tissues, and that mainly leads to destruction of Ojas and further worsens the pitta conditions.
Ayurvedic Tips And Herbs For Insomnia Management
Ayurveda shares the varying tips and herbs that can help you manage your sleep effectively:
1. Regulating the Sleep Schedule
As per Ayurveda, kapha dosha heightens as the evening sun sets and slips into the darkness of night, and so do metabolic activities slow down. As a result, you may find your energy level going down after 6 PM, and by 10 PM, it is advisable to retire to bed and again get up at 6 AM. Maintaining a fixed sleep schedule may discipline you and improve your quality of sleep and life. For those struggling with sleep, using natural sleeping capsules can be a helpful support alongside a balanced routine.
2. Mindful Eating
As the kapha dosha heightens with the gradual progression of evening into night, a digestive fire starts getting cooled. Eating a lighter meal is recommended instead of anything heavier in processed and fermented forms. Having multigrain roti or brown rice with mixed vegetables and chicken curry by 7 PM may ease the process of digestion.
3. Oil Massage
Performing a massage with herbal oils before going to bed, especially on the feet area after cleaning them with lukewarm water, may improve blood circulation and relax the nerve endings. Thereby, you may experience improvement in your sleep quality.
4. Pranayama
You need to ease the breathing passage so that you do not face difficulty while sleeping. Blockage in the respiratory tract may cause difficulty in breathing and interrupt your sleep. But practising alternate breathing exercises may ease air flow through the nasal passages and help you gain deep, restorative sleep. For 7 to 8 hours.
5. Adopting Self-Care Techniques
Before bedtime, you must take care to pick up the topics that do not stimulate negative vibes or raise disputes with your family members. Avoid engaging in topics that invite serious discussions or heated arguments, which may be related to law, finance, politics and sometimes movies. Rather, listening to ghazals, bhajans, or any trance meditational music will bring harmony in body, soul and mind and might raise the sleep hormone and dopamine. You will feel relaxed and fall asleep faster and more deeply.
6. Exercises for Stimulating Good Sleep
Performing any physical activity, like running, jogging, and swimming, may relieve you from stress on your mind and body. It would increase your dopamine and bring relaxation to your muscles and bones, and stimulate your circulatory health. But make sure to do the exercises moderately in the morning and afternoon, but not close to bedtime.
It may restore or manage the deficiency of the sleep hormone that you would require at bedtime. And some mild yoga techniques like padmasana and savasana may have a calming effect, leading to restful sleep even if performed at bedtime.
7. Brahmi
High levels of anxiety and stress may reduce melatonin and thus prevent the person from sleeping peacefully. He might experience disruptions and lose control of his sleep-wake cycle. Nonetheless, Brahmi’s inherent sedative properties may promote melatonin production, lengthen sleep duration, and soothe the mind. By balancing the elevated levels of vata, kapha, and even pitta, Brahmi may help people sleep soundly and deeply each night. Ayurvedic solutions like Aadved Sleep, which harness the power of Brahmi and other calming herbs, can support natural, restful sleep without side effects.
Dosage: If you want to feel the effects of brahmi, massage your scalp with its oil form. After dinner, right before bed, you can also take one or two Brahmi tablets.
8. Vacha
Your sleep would undoubtedly be disturbed by nerve disorders, anxiety, and depression. Vacha may help you overcome mental health and nerve-ending disorders with its revitalising properties. Since many people have stomach issues that prevent them from sleeping soundly, vacha would be useful in reversing stomach issues, such as gas formation or ama, and facilitating smooth digestion.
Dosage: The recommended dosage is one to two pinches of Vacha churna mixed with honey and taken before bed. If a stomach ailment prevents you from sleeping, you can grind the root of vacha, combine it with water or coconut oil, and massage the abdominal region.
9. Ashwagandha
Its natural adaptogens have the power to improve your mood and reverse stress and anxiety. You might have deep, peaceful sleep that improves your health. There would not be any delay in falling asleep after you consume it. You would never consider taking any over-the-counter medication to treat insomnia as a result.
Dosage: Ashwagandha can be taken after dinner in dosages ranging from 120 mg to 600 mg, depending on your needs. There may be fewer chances of side effects.
10. Valerian
Anxiety and depression destroy your quality of sleep. On the bed, you will continue tossing and turning with such unsettling feelings. However, valerian root, which has a long history of being used in Greek and Roman cultures as traditional medicine, may naturally reverse the condition. It may calm down the mind by activating the natural chemicals in the neural network, stimulating deep and continuous sleep.
Dosage: You can make a tea with the valerian root and drink it to feel the sedative effects, or you can take 300–600 mg of valerian instead of any artificial sleeping medication.
Conclusion
For many people, it may be too hard to get a deep and restful sleep. You might not get a full night’s sleep if you let negative thoughts take over your thoughts and make poor decisions or lifestyle choices. You risk developing chronic insomnia if you let yourself stay up until nightfall. Practice deep breathing exercises and have a lighter meal two hours before bedtime. Consider taking some natural herbs as a tea, powder, or capsule. Your quality of sleep may improve without any negative consequences.
