In our fast-paced society, more and more people consider sleep a luxury rather than a necessity!
According to the National Sleep Foundation, between 30% and 40% of adults say they experience insomnia occasionally, while 10% to 15% struggle with sleep issues all the time.
There can be many causes of insomnia, but it is primarily due to mental disturbances. Any kind of physical discomfort such as body aches, extreme or unpleasant weather conditions, a disturbing environment, or acute or chronic illnesses can also lead to insomnia. Overwork and excessive worry are additional contributors to sleep deprivation. People suffering from indigestion, constipation, or irregular eating habits are also more prone to insomnia. Whatever the cause may be, restful sleep remains the most important source of energy for both body and mind!
In Ayurveda, insomnia is known as Anidra. Ayurvedic treatment focuses on restoring balance to the disturbed energies (doshas) in the body through herbal remedies, personalized diets, and lifestyle adjustments. Additionally, calming the mind is an essential part of the healing process.
Here are some natural Ayurvedic tips to help you sleep better:
- The simplest home remedy for insomnia is drinking warm milk before bed. Almond milk is a great source of calcium, which helps the brain produce melatonin—the hormone responsible for regulating the sleep-wake cycle.
- Gently massage your feet with cold-pressed sesame oil before bedtime (don’t forget to put on cotton socks to avoid staining your sheets).
- Boil 3 grams of fresh mint leaves or 1.5 grams of dried mint leaves in a cup of water for 15–20 minutes. Add one teaspoon of honey and take it before bed.
- Sprinkle 1 teaspoon of cumin over a chopped banana and eat it regularly before going to bed.
- Breathing exercises, yoga, and meditation are excellent ways to calm the mind and catch up on quality sleep.
Lifestyle recommendations:
- Avoid watching TV or working on a computer late in the evening.
- Refrain from consuming coffee, tea, or carbonated beverages after sunset.
- Ayurvedic therapies such as Shirodhara can help relax the mind and promote deeper sleep.
- Engage in daily physical activity for at least 30 minutes to move the body and channel your energy.
- Regular meditation can help regulate and improve your sleep cycle.
