Improve your Sleep through Ayurveda

Sleep isn’t just a necessity, it’s a journey to wellness. Say goodbye to sleep disorders and hello to rejuvenating rest with Ayurveda.

Did you know that India ranks as the 2nd most sleep-deprived country, right after Japan? Sleep, an essential bodily function, varies in duration from person to person, largely depending on individual lifestyles. However, experts recommend that adults should ideally get 7 to 9 hours of sleep per night.

Common Sleep Disorders

Insomnia
Sleep Apnea
Narcolepsy
Circadian Rhythm Sleep Disorders
Parasomnias

Sleep Disorders: Their Impact on Health & Well-being

Our sleep cycle is intricately linked with all our body functions. For instance, our immune system releases cytokines during sleep, which are crucial for fighting infections. A lack of sleep can disrupt the production of cytokines, thereby directly impacting our immune system.

Symptoms of Sleep Disorders

– Difficulty falling or staying asleep

– Excessive daytime sleepiness

– Mood swings and anxiety

– Loss of concentration

– Waking up too early

– Feeling unrefreshed after sleep

– Snoring or gasping during sleep

– Sleepwalking or other abnormal movements during sleep

– Chronic sleep loss is associated with increased risks of

– Cardiovascular problems like high blood pressure

– Endocrine disorders like diabetes

– Impaired immune function

– Neurological issues such as anxiety and depression

– Obesity

Types of Sleep Disorders

1.Insomnia: Difficulty falling or staying asleep, which can be acute or chronic.

2.Sleep Apnea: Repeated pauses in breathing, periods of shallow breathing, or collapse of the upper airway during sleep result in poor ventilation and sleep disruption.

3.Narcolepsy-Cataplexy Syndrome: A chronic neurological disorder that affects the brain’s ability to control sleep-wake cycles. It can cause sudden sleep attacks and loss of muscle control, often triggered by strong emotions.

4.Circadian Rhythm Sleep Disorders: Problems that occur when your body’s internal clock, which tells you when it’s time to sleep or wake, is out of sync with your environment.

5.Parasomnias: A category of sleep disorders involving abnormal behaviours during sleep, including sleepwalking, sleep talking, nightmares, night terrors, sleep-related groaning, and bedwetting.

Ayurvedic Approach to Sleep Disorders

In Ayurveda, insomnia is termed “Anidra” or “Nidranasha,” often resulting from imbalances in the body’s doshas:

Holistic Approach

Ayurvedic treatment for sleep disorders involves addressing the underlying imbalances in the body and mind that contribute to sleep disturbances.

Tarpaka Kapha: Nourishes brain cells; its imbalance leads to insomnia.
Prana Vayu: Related to a sensitive nervous system; imbalance causes anxiety and sleep disturbances.
Sadhaka Pitta: Governs emotions and desires; imbalance affects restful sleep.

Herbal Remedies

Ayurveda uses a range of natural treatments, including herbs and supplements. Common herbs used include:

Ashwagandha: Reduces stress and anxiety, promoting better sleep
Brahmi: Calms the mind, improves memory, and balances all three doshas, enhancing sleep quality.

Lifestyle Changes

This includes adopting certain practices and making dietary adjustments.

1.Routine: Establish a regular sleep schedule by going to bed and waking up at the same time every day.

2. Diet: Avoid heavy meals, caffeine, and alcohol before bedtime. Incorporate warm milk with a pinch of nutmeg or turmeric in your nightly routine.

3. Environment: Create a calming bedtime environment. Use essential oils like lavender or sandalwood to promote relaxation.

4. Yoga and Meditation: Practice calming yoga poses and meditation to reduce stress and prepare the mind and body for sleep.

5. Warm Baths: Taking a warm bath with calming essential oils can help relax the body and mind before bed.

Allopathic Approach to Sleep Disorders

Allopathic medicine treats sleep disorders with various methods, depending on the severity and type of disorder:

Cognitive Behavioral Therapy (CBT)

CBT addresses the underlying thoughts and behaviours causing sleep problems. It is effective for long-term treatment.

Medications

Sedative-hypnotics are commonly prescribed for short-term relief but can have side effects like sleep paralysis, dizziness, and nausea. These medications work by depressing the central nervous system to induce sleep or reduce anxiety.

Lifestyle Changes

Allopathic approaches also emphasise lifestyle changes to improve sleep quality:

1.Sleep Hygiene: Establishing a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants like caffeine and electronics before bedtime.

2. Exercise: Regular physical activity can help regulate sleep patterns.

3. Dietary Adjustments: Avoiding heavy meals and alcohol close to bedtime.

4. Stress Management: Techniques such as mindfulness, meditation, and relaxation exercises can reduce anxiety and promote better sleep.

FAQ's:

How does Ayurveda differ from allopathic treatments for sleep disorders?

Ayurveda focuses on holistic treatments that include lifestyle changes, herbal remedies, and balancing the body’s doshas. In contrast, allopathic treatments often involve medications and cognitive therapies that target symptoms more directly.

Which Ayurvedic herbs are commonly used to treat insomnia?

Common Ayurvedic herbs for insomnia include Ashwagandha, Brahmi, and Shankhapushpi. These herbs help reduce stress, calm the mind, and improve sleep quality.

Can Ayurveda help with sleep disorders caused by stress and anxiety?

Yes, Ayurveda offers effective treatments for sleep disorders caused by stress and anxiety. Techniques include meditation, yoga, and herbs like Ashwagandha and Brahmi, which have calming properties.

How long does it take for Ayurvedic treatments to show results in improving sleep?

The timeframe for results can vary depending on the individual and the severity of the sleep disorder. Some people may see improvements within a few weeks, while others might take a few months of consistent treatment and lifestyle changes.

Are there any side effects of using Ayurvedic treatments for sleep disorders?

Ayurvedic treatments are generally considered safe when used as directed. However, it is important to consult with an Ayurvedic practitioner to ensure the treatments are appropriate for your specific condition and to avoid potential interactions with other medications.