Ayurvedic Guide For Better Sleep
Healthy sleeping habits can make a big difference in your quality of life. Sleeping better is referred to as having good sleep hygiene. Sleep is an important part of your daily dinacharya (routine) – you spend about one-third of your time doing it. Without sleep, you can’t maintain the pathways in your brain that let you learn and create memories.
Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. Your brain and body stay remarkably active while you sleep. Sleep affects almost every type of tissue and system in the body – from the brain, heart and lungs to metabolism, immune function, and mood. Research suggests that better sleep plays a housekeeping role that eliminates toxins in your brain that build up while you are awake.
Ayurveda’s perspective
In Ayurveda, sleep disorders are classified according to dosha. Doshas can have a distinctive influence on our preferences and habits. One’s constitution and the current state of balance will influence the types of sleep imbalances that are most likely to crop up. But any imbalances overlaying the constitution will also influence the situation.
How much sleep do you need?
Your sleep patterns change as you age but this varies significantly across individuals of the same age.
- Babies initially need as much as 16 to 18 hours per day, which boosts their growth and development.
- School-age children and teens require 9.5 hours per night.
- Most adults need 7-9 hours a night.
- Adults aged 60 and above comparatively experience a lighter, interrupted and shorter period.
Tips for getting a good night’s sleep
- Go to bed and wake up at the same time each day
- Exercise 20-30 minutes a day but no later than a few hours before bed
- Avoid caffeine, alcohol and nicotine late in the day
- Relax before bed- try a warm bath, reading or listen to soft music
- Avoid bright lights and loud sounds in your bedroom
- Avoid watching TV or computer late at night
- Avoid taking naps especially in the afternoon
- Make sure your mattress is comfortable and supportive
- Avoid bright light in the evening and expose yourself to sunlight in the morning
- Avoid eating large meals for two to three hours before bed
Foods to eat before bed
Making changes to your diet have can be an easy way to help. Here are the best foods to promote healthy sleeping.
- Almonds are a source of the regulating hormone melatonin.
- Chamomile tea contains antioxidants that may promote sleepiness.
- Kiwis are rich in serotonin and antioxidants, both of which improve the quality of rest when eaten before bed.
- Walnuts are the best food sources for regulating the hormone melatonin.
- White rice has a high glycemic index which promotes rest.
- Milk contains tryptophan and melatonin which provide soothing backdrop for a relaxing bedtime routine.
Content credit: Maharishi Ayurveda
Important Information
To reap the benefits of Ayurveda, you first need to identify your prakruti (core constitution/ dosha). The current imbalance of a dosha will be your vikruti. You can take a short quiz here to discover your prakruti so that you can use the tips in this blog to help you balance your dosha back to its core state.
Please note that this quiz is for general guidance. You should always get a full consultation to identify your doshas with a trained practitioner. The Ayurvedic content that I provide in my blog only covers some of the self-healing techniques that you can use to help alleviate symptoms of common ailments. For further information and to book a consultation, please visit the Ayurveda Pura Spa website here.
Puja McClymont – certified coach, wisdom teacher, speaker and host of the SELF Care 101 podcast.
As a life and leadership coach, I help mission-driven individuals who are seeking direction, to gain clarity, by expanding their inner awareness through the ancient wisdom teachings of Ayurveda and Yoga; so that they can lead more purposeful and fulfilling lives.
Discover tips and insights through my YouTube channel, podcast, blog and email edit.
