Having a tough time getting a peaceful night’s sleep? You’re not alone – more than 60 million folks in India are facing the same sleep struggles. It’s not just about feeling tired the next day; it can mess with your mood and body too.
If your sleep is all over the place, it can mess up your memory, focus, and mood. And that’s not all – bad sleep can lead to feeling down, gaining too much weight, getting type 2 diabetes, heart issues, and high blood pressure.
But here’s the good news: there are easy, natural ways to improve your sleep, says Dr Udit, the head honcho at Ayurvedic Masters. You don’t always need fancy pills to sleep better – just changing some daily habits can make a big difference. So, getting a good night’s sleep might be simpler than you think!
Let’s learn about it in detail.
Stages of Sleep
One-third of the life cycle is spent in sleep. This sole fact is sufficient to indicate the importance of sleep in life. When it comes to defining sleep, various authors have given different definitions of this state. Some believe sleep is a condition of body and mind in which the nervous system is relatively inactive with closed eyes. The postural muscles are relaxed and consciousness remains suspended.
In Ayurveda, sleep is termed as Nidra. Acharya Charak states that when the mind and the sensory and motor organs get exhausted and detach themselves from their objects, the individual gets sleep.
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- Acharya Sushrat propagates the philosophy saying that sleep occurs when the heart, which is the seat of consciousness, gets covered with tamas.
- Vagbhat says that when the mind becomes accumulated with kaph the sense organs become fatigued resulting in sleep.
Sleep allows the body and mind to reset and recover. It is said that our body is like a battery. During all activities undertaken, we use this battery and during sleep, it is recharged.
The sleep cycle consists of distinct stages. The first three stages are included in non-rapid eye movement NREM.
In stage one, the sleep period is very light, sleep that begins as you doze off. As you fall asleep your muscles begin to relax and your heart rate and breathing slows down.
In stage two, the body experiences sleeping more deeply. Muscles continue to relax; heart rate and breathing continue to slow down.
In the third stage, muscles are fully relaxed and heart rate and breathing are at their lowest.
The final stage is included in rapid eye movement REM. In this stage, brain activity increases and both heart rate and breathing become more rapid.
The sleep pattern is regulated by circadian rhythm. They are the daily cycles that affect the function of every cell in the body. Circadian rhythms are coordinated by an internal biological clock.
Understanding Insomnia:
Insomnia is more than just tossing and turning—it’s the frustration of trying to sleep with no success. It might involve initial dozing off with frequent awakenings, disrupting your sleep pattern. Insomnia can be a temporary hiccup or a persistent issue, affecting both mental and physical health.
Navigating Sleep Disorders:
Various sleep disorders complicate the journey to a good night’s rest. From sleep apnea, where breathing halts during sleep, to hypersomnia, causing daytime sleepiness, and parasomnia, leading to unusual behaviours during sleep, each disorder brings its own set of challenges.
Causes of Sleep Disorders:
Numerous factors contribute to sleep disorders, including disruptions in the circadian rhythm, physical discomfort, and health conditions like asthma. Stress, depression, anxiety, alcohol, and caffeine can also play a role, highlighting the importance of addressing both physical and mental aspects of quality sleep. Explore Tips to Manage Stress Eating!
Essential Lifestyle Adjustments:
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- Stick to a Routine: Train your body with a consistent bedtime to synchronise its internal clock, making it easier to induce sleep.
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- Manage Stress: Incorporate stress-relief activities like yoga, walks, or music to create a relaxed mind, a prerequisite for sound sleep.
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- Stay Active: Engage in regular physical activity, but time it wisely to avoid interfering with the sleep-inducing benefits of exercise.
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- Avoid Late Evening Naps: Skip those late-day naps to prevent disrupting your body’s readiness for sleep.
- Mind Your Diet: Be conscious of what you eat and drink, as they directly influence your sleep. Opt for light, non-disturbing meals and maintain good abdominal comfort.
Incorporating Dr. Udit’s Tips for Better Sleep:
Dr Udit, the expert from Ayurvedic Masters, suggests additional measures to enhance your sleep quality:
1. Opt for Soothing Drinks:
In Ayurveda, warm milk is regarded as a traditional sleep remedy. It contains tryptophan, a precursor to serotonin, promoting a sense of calm. Chamomile tea, with its flavonoids, aligns with Ayurvedic principles by interacting with receptors involved in the sleep-wake transition. Tart cherry juice fits well into an Ayurvedic approach to enhancing natural sleep-inducing substances.
2. Exercise with Ayurvedic Principles:
Ayurveda emphasises the importance of balancing energy levels throughout the day. While exercise is beneficial, Ayurvedic wisdom suggests avoiding vigorous activities close to bedtime. Gentle practices like evening walks or yoga, aligned with Ayurvedic principles, can help release accumulated stress without overly stimulating the body, preparing it for a restful night.
3. Temperature Balance:
Ayurveda places great importance on maintaining a balanced body temperature. Dr. Udit suggests keeping the sleeping environment cool, aligning with Ayurvedic principles that advocate for a balanced pitta dosha. For women experiencing hot flashes, this Ayurvedic approach aims to alleviate discomfort, contributing to a more conducive environment for quality sleep.
4. Embrace Darkness:
Ayurveda recognizes the impact of light on circadian rhythms. Dr Udit’s recommendation to minimise light exposure aligns with Ayurvedic principles, emphasising the need for darkness during the sleep cycle. Even during nighttime bathroom breaks, using a flashlight adheres to Ayurvedic wisdom, minimising visual disruption and supporting a smoother transition back to sleep.
By integrating these Ayurvedic insights into your lifestyle adjustments, you not only create a sleep-friendly environment but also align with the holistic principles of Ayurveda. This synergistic approach nurtures both mental and physical well-being, paving the way for a rejuvenating night’s sleep.
Closing Thoughts
Ayurveda suggests some simple modes for patients suffering from sleep disorders. A prayerful mind filled with gratitude is the result of meditation and a few minutes spent in meditation before going to bed wards off issues like stress or depression. A light walk brings in the feeling of lightness in the body, ensuring a satisfied state to go to bed. Rubbing the feet soles with oil as per Prakriti of the person presses the vital points called Marm resulting in sound sleep.
A temporal massage is very relaxing and many times a person goes to sleep even when the process of massage is in progress. There are a number of herbs that relax the mind and body and indirectly create a condition essential for sleep. Some commonly used are ashwagandha, brahmi, shankhpushpi, tagar, ajwain khurasani, sarpagandha, khashkhash.
To conclude, sleep is very essential for health, the duration of sleep varies with age and from person to person in some cases as yogis enjoy yog nidra and get rejuvenated even with a short spell of sleep. Physical workouts and mental relaxation are essential. Adhering to natural basics is a must.
Shirodhara, a procedure of Panchakarma, is highly relaxing and offers good results for sleep disorders. Massage is good. By adopting all these guidelines, sleep disorders can be prevented and cured.