Living under a fast paced and stress full life immensely impacts our sleeping schedule. Our routines become out of sync, disturbing our whole-body clock, which results into health complications like depression, anxiety, stress, fatigue, etc.
Lack of sleep or insomnia is a crucial health issue that asks for professional intervention at the earliest. Not getting enough or doctor prescribed 8-hours sleep can impact your day-to-day life, from your mood swings to proper bodily function.
Identifying Sleep Disruptors
Raj Dasgupta, MD and professor of pulmonary, critical care and sleep medicine at the University of Southern California, says that the following things contribute to person’s poor night’s sleep and daytime sleepiness and fatigue:
- Getting too much screen-time before bedtime (TV, iPad, phone)
- Consuming too much caffeine or alcohol
- Sleeping in a noisy environment
- Taking long afternoon naps
- Little to no exposure to sunlight
- Medication’s side-effects
- Stress, worry, depression, and anxiety—hallmarks of the COVID-19 pandemic
- Underlying sleep disorders such as insomnia, sleep apnea, or restless legs syndrome
If you think you suffer from any of the above-mentioned things, you can consult a sleep specialist regrading the same.
Also read – Everything You Need To Know About Ayurveda.
Ayurveda Practices for Restful Sleep
Svastha is the Sanskrit word for health. In Ayurveda, svastha means bringing the body and mind into a perfect balance for proper bodily functionality. “One of the major pillars of health in Ayurveda is proper sleep. Sleep is a natural time for our body, mind, and spirit to rest, detoxify, and reset from the day’s activities,” says Anita Sundaram, Ayurvedic educator and lifelong practitioner.
“Ayurveda offers many practical tools to balance sleep cycles, ground the mind, and embrace daily routines, all of which can result in better rest. It comes down to lifestyle and reclaiming and supporting our system’s natural rhythms,” says Sundaram.
Here are some of her favourite ways to establish a daily routine that embodies stability and balances the nervous system:
The Ayurvedic ritual called Abhyanga; a process of self-massage using Ayurvedic oil, helps in getting better sleep. If massaging the whole body seems like a bit of a task, massage the scalp and feet. You can do this activity before or after a shower using organic sesame or almond oil. Our head is full of nerve receptors, so few drops of oil on the scalp will send the message that its time to rest and go to sleep.
You can also include Ambic Ayurveda Ashwagandha, Musli, Konch with Shilajit Juice in your daily routine to have a great sleep at night.
Drink Spiced Warm Milk
A glass of warm milk before going to bed can help you having a soundless and deep sleep. If you don’t like it neat, you can always add a pinch of cardamom, nutmeg, cinnamon, or ginger based on your taste. Savouring this amazing remedy an hour before bed can help reduce stress, improve digestion, and better sleep.
Dim the Lights
We are in control of our brain. When you have a well-lit room, this sends a message to your brain telling it that its daytime or time to work not sleep. Hence, by dimming your lights in the evening will tell it that its time to sleep and psychologically you will start to feel your eyes resting.
Also read – Best Ayurvedic Medicine to Last Longer in Bed!