Short Term and Long Term Ayurvedic Treatments for Insomnia
Before we head to the Ayurvedic Treatments for Insomnia, it is better to understand how Ayurveda perceives the condition of Insomnia; and the causes that give rise to the condition. Our lifestyle, which is characterized by a high emphasis placed on productivity and rapid pace, along with the limitless alternatives that have been available to us as a result of the proliferation of the internet over the last several decades, has resulted in the current predicament. The engaging activity induces a state of heightened awareness and imparts the sense that sleeping is a pointless use of one’s time. In the end, we are often too exhausted to accomplish anything, while at the same time being too wrapped up with our thoughts to be able to go asleep!
It is believed that one in every three individuals all over the globe suffers from at least one symptom of insomnia. Research has also indicated that between 75 and 90 percent of people who suffer from insomnia are also at risk of having a variety of painful ailments, neurodegenerative diseases, and gastrointestinal disorders*. The disrupted sleep patterns that are connected with these long-term risk factors have a negative impact on an individual’s quality of life. Multiple research points to a connection between adequate sleep and healthy endocrine function. A sufficient amount of sleep is required for the hormones that govern our hunger and fullness (ghrelin and leptin), as well as the hormones that regulate insulin and cortisol, and the pituitary gland’s ability to adequately modulate thyroid hormones.
Along with a good diet and practicing self-discipline, the Ayurvedic concept of sleep as one of the three pillars necessary for the proper maintenance of life is described (conscious relationships). In addition, the ancient textbook of Ayurveda, which dates back to the second century AD and was written by Acharya Charaka, makes it abundantly plain that sleep is very important to numerous aspects of both physical and mental health. He brings up the point that sleep is necessary for
- experience of happy feelings
- healthy development of the body and feeding of the tissues
- the capacity for logical thought and the memory of previously learned material and
- a protracted existence of high quality
It is well understood in Ayurveda that insomnia is not just a disease, but rather a symptom of an underlying imbalance as well as a sign of many other chronic physical, behavioral, cognitive, and mental issues that may appear in the future if it is not addressed. If this imbalance is not addressed, it is possible that these issues will manifest. Two different outcomes are targeted by the Ayurvedic therapy for insomnia. The first goal is to improve both the quality and quantity of sleep, and the second goal is to treat the underlying cause and avoid any long-term health effects that may be caused by it.
Supplements Made From Calming Herbs And Teas
Teas made from licorice, chamomile, cardamom, and hibiscus are all wonderful soothing agents that may help you get into a good sleep regimen. When taken in the form of a grounding milk drink before bedtime, supplements like ashwagandha (Withania somnifera) are also recommended for the purpose of enhancing the quality of sleep.
Medications That To Soothe The Nerves
There is a wide variety of therapy options available that make use of oils and herbs, and some of them may be helpful in reducing stress, muscle tension, and neurological anguish. Shirodhara is an excellent kind of therapy that may help with this problem. It consists of pouring a herbal medicinal oil over the person’s forehead in a rhythmic pattern. It helps to regulate the overactivity of the nerves, lowers stress levels, brings about mental calmness, and stimulates the pituitary gland (master gland). Additionally, it will assist other endocrine glands to work more normally and will lead to improved sleep quality. Another therapy is called thala-pothichil, and it consists of coating the whole head with a herbal paste and wearing a head pack for a certain amount of time.
Long Term Cures
In the evening, if you are having trouble falling or staying asleep, it is in your best interest to steer clear of beverages that include stimulants such as coffee and black tea. In the same vein, it is essential to stay away from mentally stimulating activities such as watching television or using a mobile device in the hour leading up to sleep. A lot of people watch television and end up dozing off in front of it, which is neither relaxing nor rejuvenating. It is important that the time we go into bed corresponds with the circadian rhythm that is naturally occurring in our bodies. According to Ayurveda, the greatest time to go to sleep is between the hours of 8 p.m. and 11 p.m., while the final third of the night, between 5 a.m. and 8 a.m., is the finest time to get up and feel rejuvenated. The many hormonal systems in our body follow the cycle of the sun, so if we sleep for too long and get up for too long, it does not have the appropriate restorative impact on our body.
The Practice of Going to Bed
Activities, a diet, and/or medicines are included in the nightly routine to facilitate a restful, rejuvenating, and well-earned night’s sleep. When performed correctly, these rituals maintain a harmonic balance inside the body as well as a fruitful day ahead.
Make Sure That Supper Is On The Agenda.
Dinner is a double-edged sword. A diet that is too light might make a person feel hungry or dissatisfied, which can disrupt their sleep. When one is carrying too much weight, the quality of their sleep may suffer, and they may wake up feeling exhausted.
Before 6 o’clock in the evening, the majority of the day’s water intake should be consumed. You shouldn’t attempt to make up for a poor water intake during the day just before bed.
Taking A Steamy Shower or Bath before Dinner
After the food has been made, taking a hot shower or a bath is highly suggested before to eating it. It is advised that the painful muscles be treated with coconut or sesame oil, which should be rubbed into the palms of the hands and the soles of the feet.
A Calm and Undisturbed Atmosphere in the Dining Area
It is best to consume food in a calm and undisturbed setting. To fully appreciate the effort that went into the food we eat and to achieve a state of contentment across all five of our senses, we must devote our whole attention to the preparation of the meal we eat. Avoid doing activities such as watching television or operating your mobile device while you are eating.
Herbal tea, that is both calming and digestive, after dinner.
After you’ve finished eating, you can consider going for a stroll, stretching, or reading. Just before you go to bed, you should also make sure that you spend some time by yourself observing your breathing and enjoying the day. It is also possible for it to turn into a time of prayer or meditation, both of which may assist one in letting go of unfavorable sentiments and emotions.
Lifestyle And Eating Habits According To Each Body Type
Insomnia may be treated by following an Ayurvedic food plan that is tailored to the individual’s unique body type in order to correct the underlying imbalance that is causing it. This style of eating is referred to as a dosha-based diet, or more simply, an ayurvedic diet. Produce that is in season and has been grown organically and locally is always utilized as components in this dish. A substantial portion of an ayurvedic diet consists of a variety of spices, as well as lentils and pulses. It is strongly recommended that you refrain from engaging in any rigorous activities, such as high-intensity workouts or cardio exercises, in the latter portion of the evening. In order to relax and bring harmony to the doshas at the same time, you should give yoga and other healthful and relaxing exercises like stretching greater attention.
Taking Care Of The Problem At Its Source
If insomnia is the result of an underlying health problem, such as apnea, hormone changes, or aches and pains, then the long-term treatment should also include techniques to address such underlying health conditions.