Sleep is not just a mere break from the day's chaos; it's a vital pillar supporting our overall well-being. Yet, for many, a restful sleep seems like an impossible dream. Interesting fact? Even the World Health Organization has declared sleep disorders a global epidemic! And in increasingly fast-paced lives, finding a remedy for sleep troubles becomes even more critical.

So, how does one sleep well? Does popping sleeping pills help? Quick fixes like sleeping pills seem like a good option for instant relief from the restlessness that plagues nights. But is it really the right choice to make? Interestingly, Ayurveda suggests a different perspective—a holistic perspective on sleep troubles! It doesn't merely focus on treating the symptoms but addresses the underlying imbalances that disrupt our sleep cycles. 

Let's unravel these Ayurvedic secrets to a restful night.

Ayurvedic perspective on sleep

Sleep is called Nidra in Ayurveda. And it's not just sleep; it's as vital as eating healthy and following a balanced lifestyle. These three (food, sleep, and a balanced lifestyle) form the three pillars of life, ensuring physical, mental, and spiritual well-being.

Explaining the science behind sleeping, Ayurveda explains that when we're tired (not just our body but mind and senses as well), Kapha Dosha and Tama Energy (one of the mental aspects relating to inertia) increase in our body, leading to a peaceful slumber.

These sleep patterns in Ayurveda can actually be classified into two types.

Natural Sleep (Swabhaviki Nidra)

Have you noticed how effortlessly you drift into dreamland after the end of every day? That's the natural sleep that blesses a healthy individual. There is no need for sleep aids; it just happens, like clockwork, restoring you for the next day's adventures.

Abnormal Sleep (Vaikariki Nidra)

Ever found yourself tossing and turning, unable to get yourself to sleep? Or it could be that you just can't bring yourself to wake up the whole day. That's one abnormal sleep pattern that needs attention. Culprits? Aggravated Vata and a depleted Kapha that throws your sleep off balance. 

And not just that, each Dosha affects your sleep differently!

Loss of sleep? Blame it on Vata!

Disturbed sleep? It's the Pitta that's causing it!

Excessive sleeping? Obviously Kapha!

What causes oversleeping, and what can you do about it?

source: freepik

The primary culprit of oversleeping is nothing but your overboard Kapha and all those factors responsible for aggravating it, like excessive consumption and an extremely heavy, overly nourishing, oily, and fat-rich diet! Such a feast can lead to an accumulation of fat (medas) and Kapha Dosha in your body and the channels, causing blockages and making your body more sluggish and lethargic.

The Ayurvedic remedy? 

• Strike a balance. 
• Opt for a diet that's not overly loaded with fats.
• Incorporate lighter, more easily digestible foods. 
• Engage in daily movement and exercise.
• Aim for consistent bedtime and wake-up times.
• Practice brushing and massaging with Triphala or wheat flour to open up your lymphatic system and clear off any blockages.
• Spend time outdoors, especially in the early morning sunlight, to regulate your body's internal clock.

How do we understand and manage sleeplessness or disturbed sleep?

source: 7 Summit Pathways

If staring at the ceiling and battling elusive sleep has become a daily occurrence for you, then it is essential to understand the triggers before trying to manage them.

• Emotional disturbances in the form of fear, worry, anger, grief, excitement, and anxiety can directly impact the mind and body, causing sleeplessness.
• Bad lifestyle choices like excessive smoking, exercise, fasting, exertion, sexual intercourse, extreme hunger, and intake of dry food can aggravate both Vata and Pitta, causing disturbed sleep.
• Unhealthy food habits, overeating, persistent eating, late-night snacking, and consuming heavy, indigestible, or incompatible foods can lead to digestion disturbances and sleep issues.
• Disturbed sleeping habits such as lapse of standard sleeping time, prolonged screentime, irregular sleep habits, uncomfortable bed, and unfavorable atmosphere can severely impact your sleep.

Now that you know the culprits, solutions are pretty simple to follow!

• Eliminate triggers.
• Practice mindfulness.
• Establish a regular sleep schedule.
• Avoid excessive stimuli before bed.
• Reduce screen time before bedtime.
• Avoid alcohol and caffeine before bed.
• Create a comfortable sleep environment.
• Engage in calming activities before bed.
• Opt for lighter, easily digestible meals before bed.
• Keep a three-hour break between eating and sleeping.
• Practice stress-relief techniques like meditation or yoga.
• Avoid heavy, oily, and spicy food, especially in the evening.
• Aim to go to bed and wake up simultaneously every day, even on weekends.
• Nourish the body and calm the nervous system with a head and foot massage before bed.
• A glass of milk or a Haldi or Ashwagandha latte can soothe your mind and senses and help you sleep peacefully.

So here you go with your comprehensive Ayurveda guide on sleep and how to get the best of it! In the comments, let us know what issues you face while sleeping and how you deal with them.