Insomnia

Insomnia

In Ayurveda, insomnia is considered a serious problem because healthy sleep is one of the three pillars of good health. Insomnia is very often caused by an aggravated Vata dosha in the mind and nervous system. This may result from stress, overwork, exhaustion, or fatigue, which unfortunately can further increase stress. It may also be caused by constipation. Insomnia can also be a symptom of depression. SLEEP People spend about one-third of their lives sleeping. Sleep is considered a "therapy for the mind." Sleep rejuvenates the body and restores strength. During sleep, the body's channels, tissues, and ojas (vital energy) are replenished. Sleep occurs when Kapha dosha influences and blocks the channels, causing the body to feel tired. The senses stop actively connecting with their objects. The mind withdraws from physical sensations and we fall asleep. If the mind remains active, we experience vivid dreams. For a healthy mind and an energetic body, regular and healthy sleep is essential. Going to bed late aggravates Vata. Ayurveda recommends going to sleep by 10:00 PM, or by 11:00 PM during summer, and waking up before sunrise, around 5:00–6:00 AM. Our internal biological clock functions most efficiently when it is in harmony with the natural environment. Five to seven hours of sleep are sufficient for a healthy adult. Children, elderly people, those who are ill, physically active, or who travel frequently may require more sleep depending on their needs. When the sleep rhythm is disturbed, constipation, headaches, appetite problems, poor concentration, and nervous system imbalances may occur due to increased Vata. Daytime sleeping should generally be avoided because it increases Kapha dosha. Resting for about half an hour after a meal during longer, hotter, and drier days can be beneficial. Management of Insomnia The following therapies are very helpful for insomnia: Abhyanga (full-body oil massage) Shirodhara (continuous flow of oil on the forehead/third eye area) Shiro Abhyanga (head massage) Nasya Karma (nasal cleansing therapy) Cleansing the body through Panchakarma is also recommended, especially: Virechana (therapeutic purgation) Basti (medicated enema) Nasya (nasal administration of herbal preparations) Home Remedies Add ½ teaspoon of cinnamon and 1 teaspoon of honey to warm milk and drink before bedtime. Garlic milk: Add ¼ cup of water and one clove of freshly chopped garlic to a cup of milk. Simmer over low heat until only one cup remains. Golden milk (turmeric milk). When available, eat 15–20 cherries daily. Peppermint tea. Chamomile tea before bedtime. Avoid foods that aggravate Vata: cold, dry, and gas-producing foods. Eliminate alcohol, caffeine, carbonated beverages, and other stimulants. Additional Recommendations Before bed, apply a small amount of warm sesame oil or Brahmi oil to the scalp and soles of the feet. Massage gently for about five minutes. Place a few drops of lavender essential oil on your pillow. Take Brahmi with warm milk or water in the evening before bedtime. Mix equal parts nutmeg and ghee and apply around the eyes and on the forehead before sleep. Do not sleep immediately after eating. If you consume meat or heavy meals, finish eating at least three to four hours before bedtime to allow digestion to complete. Evening Shower Always take a shower before going to bed. It can make a significant difference. Cold showers may be difficult during colder weather, so a lukewarm shower is acceptable, but avoid hot showers at night. A cool shower promotes alertness initially, but you may sleep better 20–30 minutes later. Showering is not only about cleaning the skin. As water flows over the body, it creates a cleansing effect beyond physical hygiene. Since more than 70% of the body is water, bathing can be considered a form of Bhuta Shuddhi (elemental purification). Night Lamp Light a small lamp, preferably an organic oil lamp. Use a cotton wick and avoid synthetic materials. You may use ghee, flaxseed oil, rice bran oil, sesame oil, olive oil, or another natural organic oil. One small lamp somewhere in the room where you sleep is sufficient. Sleeping Direction Avoid sleeping with your head pointing north. According to traditional yogic teachings, sleeping with the head toward the north may cause increased blood flow toward the brain. Excess circulation in the brain is believed to disturb restful sleep. It is said that the Earth's magnetic field may influence the body when lying horizontally. On the Northern Hemisphere, it is traditionally recommended not to sleep with the head facing north. In Australia and the Southern Hemisphere, the recommendation is reversed, and the head should not face south. Other sleeping directions are generally considered acceptable. Most Effective Practices Pranayama: Alternate Nostril Breathing (Anuloma Viloma) and Chandra Bhedana (Left Nostril Breathing). Meditation: So Ham meditation or any other suitable meditation practice. Asanas : Ritu Agarwal