Treat Insomnia with Ayurveda | Ayurvedic Tips to Sleep Better

Treat Insomnia with Ayurveda | Learn how to treat insomnia without medicines with a holistic Ayurveda approach.

Namaste, I am Neha, I am teaching Ayurveda, Yoga Therapy and Anatomy in Himalayan Yoga Association, Rishikesh. Today I will tell you about the Ayurvedic ways to improve the quality of sleep and to relieve insomnia. According to Ayurveda, the sleep is one of the three supporting pillars of life. The others are diet and celibacy. Sleep is so important for the body because it is a time when your cells are regenerating, when your body is regaining focus. And the hormones are secreted into the body. So it is a time of bodily relaxation. Minimum time for an average person in adulthood requires around 7-8 hours of sleep. sleep so at least seven hours of good quality

of sleep is required for your body to regenerate properly to relax properly but nowadays the so many peoples are suffering from sleep related issues the people are not able to sleep properly it’ s like inability to sleep they take so much time for inducing the sleep and the quality of the sleep is not so good it’ s a disrupted sleep and after waking up not feeling so refreshed so the reason cause of all these issues like the sleeping inability it’ s lifestyle related issues it means not having a proper lifestyle not having a proper time or a fixed time of sleeping waking it’ s not a
s proper sleep pattern and the other causes may be like a stress anxiety some pain

in the body and some issues like breathing issues asthma sinus issues so all these issues they disturb the sleep and if the sleep is not proper so it may result it into irregular bowel movement it can also cause fatigue in the body it can also makes the person not to using the brain properly for example not to proper aware and focus about the things diminishes the memory so all these are a kind of the side effects you can say when you are not taking proper amount of sleep that is needed for the body for proper functioning now we will be discussing about some ayurvedic ways that will be really helpful for the people who are having the sleep related issues so the first thing that you can do is to modify your lifestyle or to make your lifestyle proper for example you have already heard like

in the childhood time there’ s a poem which says early to bed and early to rise makes a man healthy wealthy and wise so it’ s important to sleep early and it is found like around 10 around 10 30 when it’ s a proper darkness in the sky the melatonin secretion is high so it’ s better if you sleep around 10 or around 10 30 and to waking up it should be before sunrise so if if you are comfortable you can wake up around like 90 minutes before the sunrise it’ s very good for the body but if you’ re not able at least before or wake up before the sunrise and after waking up see the sunrise the rising sunrise for at least five to seven minutes because it regulates the whole biological clock it regulates the sleep peak cycle and good for body and mind both so this is the first thing the lifestyle modification the person can do

so that inducing any kind of physical activity in your life in your daily life so either you can do the morning walk or it’ s better to do some yogic postures. You get asanas, for example, like child pose and cobra pose, all space for their spinal mobility postures that improve the circulation towards the spine and also uh improve the circulation towards the brain. So during these asanas, the good hormones or the happy hormones are released into the body, which will help in muscle relaxation, which will help in mind relaxation. So also incorporating the mindful practices, for example, like pranayama pract
ice and meditation practice, so it will make you mentally relaxed and physically energized, and both are helpful in inducing sleep.

The third thing is about diet and your eating pattern, so for that, you should eat at least three hours before sleeping so when you eat at least three hours before sleeping your food when you are about to sleep get properly digested and you will not feel a kind of like burping or a bloating that disturb the sleep so it improves your sleep quality and it is recommended in the ayurveda after eating the food if if you if you can sit in Rajasana the thunderbolt pose for five to seven minutes it improves the digestion and after that do walking you can walk around 100 steps so 100 steps walking after like not so fast slowly walking it will improve the digestion and better digestion means better sleep so after eating it’ s important to know about what are the different things that will help you in using sleep more.

So, try to avoid screening using television or a laptop or your phone and before sleeping so at least one hour or one and a half hour just stop screening because otherwise it will put a strain to your eyes. When the eye is getting like stimulated by the light, the light coming from your screen, the hormones responsible process for sleeping cannot be secreted in a good way. So, there must be a proper darkness in the room when you are sleeping and it can also helpful if you use some good aroma in your bedroom. So, you can use a sandalwood or you can use rose or lavender aroma sprays in the bedroom; it will help in inducing the sleep more as it will make you relaxed.

According to Ayurveda, there are some special rituals— a simple ritual with pranayama which means to go for normal activities and defender duglas we call these simple things that you can do before sleeping, for example Paadiya paad abhyanga. So, for paad abhyanga it s simple the foot massage you can use the sesame oil for massaging your foot and massaging the foot it improves the circulation in the body and it will help in reducing the sleep next you can also do the hot foot bath so dipping your foot in the hot water for five to seven minutes or 10 minutes it will improve the circulation and inducing the sleep more during the nasyam it’ s applying the ghee or the almond oil you can put the two drops of almond oil on your both nostrils or you can apply with using your small finger the ghee to your nostrils it’ s also helping in relieving the stress and inducing the sleep

then there are some other ways like there are some other drinks that you can have before sleeping so some people that are able to digest the cow milk or able to digest the buffalo milk can prepare these drinks by using the milk so first drink for first thing you have to just hot the one cup of milk and adding the ashwagandha in that milk it’ s having like a tryptophan in that and it secretes it will help in secretion of the melatonin hormone that induces the sleep ashwagandha it is also good for relieving the muscle stress it’ s also good for your nerves i
t could it is good for the brain so take a one cup of hot milk adding the ashwagandha in that adding cinnamon and the cardamom in that so it’ s like half tablespoon of cinnamon and half tablespoon of cardamom in that it will help in inducing the sleep

it relieves you in anxiety or stress makes you mentally relaxed and improves the quality of sleep the second thing the second drink that you can prepare is again using the hot milk and in that you can add a pinch of saffron and half tablespoon of turmeric it is also known as the golden milk and the people can also add little a pinch of nutmeg in that and mixing all these together make a drink drink it before sleeping like around half hour or 45 half an hour or 45 minutes before sleeping it will help in inducing the sleep and the people who are not able to digest the cow milk or the butter the buffalo

milk they can also have the almond milk before the sleeping and it will improve the quality of sleep the last thing that you can incorporate in your night routine it can be doing the pranayama practice or doing the meditation practice so for meditation practice either you can just do the breath awareness meditation or you can do the own setting meditation and in pranayama it’ s chandra bedi pranayama it’ s really helpful because it induces the parasympathetic activity into the body that further improve the relaxation of body and mind and induces the sleep a low利用 pranayama the alternate posture breathing it is really very helpful for the sleeping issues the person can also do the yoga nidra it is really helpful to reducing the sleep so by incorporating all these different ways the simple things in your life or in your lifestyle the person can improve the quality of sleep and can stay healthy because sleep is really very important to keeping yourself healthy thank you namaste