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.
Though there is no such targeted medicine, the usually prescribed drugs have various side effects. Hence, one of the best choices you are left with is choosing ayurvedic remedies for sleeplessness, especially during the summer. 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. This article shares the most effective ayurvedic treatment for sleeplessness that you can choose from.
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. They are quite easy to follow and have proven effective over the years. Moreover, the practices involved are absolutely natural and have minimal or no side effects. Read along as we share some of the popular and fool proof ayurvedic remedies for sleeplessness. Read along to learn more.
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).
Conclusion
It is commonly believed that you can find everything within nature. Hence, Ayurveda is a section of medical science that provides proper medication for most major illnesses, and sleeplessness is no exception. Some of the very common practices for handling this disorder are maintaining an ayurvedic routine, indulging in meditations and yogas, having a properly planned nutritional meal, etc. The question then arises as to why one should choose the Ayurvedic one over the others. The simple answer here is because it has no side effects. Hence, whenever the situation allows, try opting for ayurvedic medications. However, always seek professional help before its consumption.
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.
Which food is best for sleep in Ayurveda?
A balanced diet is the best practice for good sleep. The recommended list of foods that should be included in the diet are fresh fruits, grains, vegetables, dairy products, etc.
What home remedy can I use to sleep better at night?
Avoid beverages like tea and coffee before going to bed. Rather, you can indulge in light exercise for ten to fifteen minutes. You can also meditate for a few minutes. Lastly, you can also use essential oils like lavender to boost your sleep.
References:
- The Effects of High-Temperature Weather on Human Sleep Quality and Appetite, Int J Environ Res Public Health. 2019 Jan; 16(2): 270. Published online 2019 Jan 18
- Ritucharya: Answer to the lifestyle disorders, Ayu. 2011 Oct-Dec; 32(4): 466–471.
- Circadian Preference and Sleep-Wake Regularity: Associations With Self-Report Sleep Parameters in Daytime-Working Adults, Adriane M. Soehner, Kathy S. Kennedy &Timothy H. Monk, Pages 802-809 | Received 30 Mar 2011, Accepted 01 Aug 2011, Published online: 14 Nov 2011
- A comparative clinical study on the effect of Tagara (Valeriana wallichii DC.) and Jatamansi (Nardostachys jatamansi DC.) in the management of Anidra (primary insomnia), Ayu. 2015 Jan-Mar; 36(1): 46–49.doi: 10.4103/0974-8520.169008
- Ayurvedic Therapy (Shirodhara) for Insomnia: A Case Series, Glob Adv Health Med. 2014 Jan; 3(1): 75–80. Published online 2014 Jan 1. doi: 10.7453/gahmj.2012.086
- Effect of Yoga Nidra Practice on the Sleep Quality of University Students Pranav Kumar1*; Harshvardhan Pandey2 1 Assistant Professor, DIT University, Dehradun, Uttarakhand, India 2 Research Scholar, Sri Sri University, Cuttack, Odisha, India *Corresponding author: Pranav Kumar Assistant Professor, DIT University, Dehradun, Uttarakhand, India. Email: pranav.dmk@gmail.com Received: June 15, 2023 Accepted: July 14, 2023 Published: July 21, 2023
