Ayurvedic Rituals for Restorative Sleep During Summer Nights

April 16, 2024

With our busy lifestyles, sleep tends to be the first casualty as many tend to regard it as lost or wasted time. In summer, sleep deprivation gets even worse as the heat can make it difficult to get deep restorative sleep. Fortunately, there are plenty of practices from Ayurveda for sleep enhancement as sleep is regarded as a critical requirement for health, allowing the human mind and body to recharge and rejuvenate.

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Ayurvedic Practices For Restorative Sleep In Summer

The science of Ayurveda and sleep is well-established with decades of research adding support for Ayurvedic sleep medicine and practices. Here are some of its most important recommendations for good summer sleep:

Follow A Pitta Pacifying Diet

In summer, pitta aggravation can occur due to the heat, leading to increased internal heat and inflammation, which can disrupt sleep patterns (1). This can result in heightened irritability, restlessness, and difficulty falling asleep or staying asleep. A pitta-balancing diet during summer typically includes cooling and hydrating foods such as fresh fruits, vegetables, grains, and dairy products, while minimizing spicy, oily, and overly heating foods.

Practice Grishma Ritucharya

The practice of harmonising one’s life with the energies of nature is called Ritucharya, which is also backed by research (2). The summer routine specifically is called Grishma Ritucharya, which emphasizes cooling practices like hydration with coconut water, light meals, and avoidance of sun exposure during peak hours. It also recommends calming activities such as evening walks, meditation, and maintaining a cool sleeping environment to enhance restfulness during summer.

Follow A Daily Ayurvedic Routine

Dinacharya, or daily routine, is a fundamental aspect of Ayurvedic lifestyle practices. Following a consistent daily routine that aligns with natural rhythms can help regulate the body’s internal clock, known as the circadian rhythm, promoting better sleep-wake cycles. Scientific studies have shown that adherence to a regular daily routine is associated with improved sleep quality and overall well-being (3).

Try Ayurvedic Sleep Medications

Ayurvedic sleeping pills are made from natural products including herbs such as Jatamansi, Shankapushpi and Brahmi, which are commonly used in Ayurveda insomnia treatment. These herbs exert adaptogenic effects, increasing feelings of relaxation to promote sleep (4,5). They also have cooling properties that can soothe an overheated nervous system making them perfect for the summer.

Visit An Ayurvedic Spa For Shirodhara

This is a traditional Ayurvedic therapy that involves gently pouring warm herbal oil over the forehead (the “third eye” area). This technique is believed to calm the nervous system, relieve stress, and promote relaxation, which can facilitate better sleep. Research has demonstrated the effectiveness of shirodhara in reducing stress and improving sleep quality among individuals with sleep disorders (6).

End The Day With Nidra Yoga

Nidra Yoga, also known as yogic sleep or psychic sleep, is a form of guided meditation that is regarded by some as the best Ayurveda sleep remedy. By systematically relaxing different parts of the body and cultivating awareness of breath and sensations, Nidra yoga can help alleviate tension and anxiety, leading to improved sleep quality. Scientific studies have demonstrated the efficacy of yoga Nidra in reducing insomnia symptoms and enhancing overall sleep satisfaction (7).

FAQs

Should I practice breathing exercises for sleep in summer?

Yes, Ayurvedic breathing exercises, such as alternate nostril breathing (Nadi Shodhana) and deep belly breathing (Diaphragmatic breathing), can help calm the mind and induce relaxation, promoting better sleep.

How do I calm my thoughts and cure summer insomnia?

Sankalpa, or positive affirmations and intentions, may be used as an ayurvedic treatment for sleeplessness in such cases as it cultivates positive thoughts and intentions. Practising it before bedtime will calm the mind and create a conducive environment for restful sleep.

Is there any good sleep ayurvedic medicine?

Ayurvedic formulations like Shankhapushpi Churna and Brahmi Ghrita are among the most effective as the primary herbal ingredients have strong calming and nervine properties.