Ayurveda for Sleep: Remedies and Medicines for Restful Sleep
ayurveda for sleep General Health/Immunity
Ayurveda for Sleep: Remedies and Medicines for Restful Sleep
NOVEMBER 17, 2022

Ayurveda for Sleep: Enjoy Restful Sleep Everyday

Like every living organism, the human body requires a certain amount of rest to function better.

From minor breaks between two sets at the gym to the subtle long breaths between two rounds of pranayama, rest revives and energizes us. However, these small breaks are not enough to satisfy the human body’s need for rest.

Restful sleep is required to relieve fatigue and revitalize the body. But is it easy to fall asleep?

Deep sleep may come naturally for some people, while others may often keep turning sides in the bed for hours. Using Ayurveda for sleep can help tackle and manage sleep-related concerns.

This blog discusses Ayurvedic tips for good sleep in detail. For details, keep reading.

Ayurveda's Perspective on Sleep Imbalances

According to Ayurveda, sleep and various other bodily functions are administered by the three doshas (tridosha). These doshas are:

Primarily, sleep is most influenced by Kapha, which induces a feeling of heaviness and tiredness in the body.

Charak Samhita (the ancient Sanskrit text on Ayurvedic medicine), talks about six different sleeps, which are:

  • Natural sleep without external imbalances.
  • Sleep due to depression.
  • Sleep induced by increased Kapha. Kapha dosha levels may increase when an individual consumes excess foods like chocolate, cheese, or fried food.
  • Sleep caused by exhaustion of mind and body because of excessive physical work.
  • Sleep from chronic disease(s).
  • Sleep because of imbalances or injuries in the body.

While natural sleep without external imbalance is healthy and should be responded to, in other cases, it may be important to take suitable measures to improve health and develop a healthier sleep cycle.

In the following sections, we talk about Ayurvedic tips for good sleep, herbs and medicines that help improve sleep quality, and foods that can induce sleep. If you are looking to correct your sleeping habits, keep reading.

Ayurvedic Tips for Good Sleep

Ayurveda recommends a few useful tips for improving your sleep cycle. Here’s a list of a few such tips:

Have a Big Lunch

According to Ayurveda, lunch should be the biggest meal of the day. First, as the sun is at its peak during lunch hours, the body's digestive fire is supremely active to digest a heavy meal. Second, having a heavy lunch prepares our bodies to fall asleep a little early in the evening.

Go To Bed on Time

One of the primary reasons many people suffer from sleep-related concerns is the disturbance in their sleep cycles. Having dinner at least two hours before bedtime and going to bed early can help improve your sleep cycle, give you restful sleep, and reduce stress and anxiety.

Practice Yoga and Meditation

Stress and anxiety are two primary reasons that can disturb your sleep cycle and may hinder your natural sleep urges. Managing stress and anxiety is crucial to ensure a healthy sleep cycle.

A study conducted on 49 adults concluded that individuals practicing meditation and taking mindfulness lessons for six weeks experienced fewer insomnia symptoms and could enjoy deeper sleep.

To improve sleep quality, consider practicing Yoga Asanas.

  1. Utthan Pristhasana (Lizard Pose)
  2. Salabhasana (Locust Pose)
  3. Uttanasana (Standing Forward Bend).
  4. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
  5. Janu Sirsasana (Head-of-the-Knee Pose)
  6. Paschimottanasana (Seated Forward Bend)
  7. Supta Baddha Konasana (Reclining Bound Angle Pose)

Indulge in Physical Activity

When we indulge in enough physical activity, our body gets a little tired, and this can help induce sleep. A lethargic lifestyle may adversely affect your sleep cycle, as you may not feel tired enough to sleep at the right time.

Staying up late each day can disturb your body’s sleep routine and natural cycle.

For this reason, it’s advisable to do physical exercise every day.

You can go to the gym, take a long brisk walk, or simply do a home workout, but include some physical exercise in your daily routine.

Herbs and Ayurvedic Medicines for Good Sleep

Several Ayurvedic medicines and herbs help induce sleep. This section lists a few such medicines and Ayurvedic herbs for sleep.

Manasamithra Vatakam Gulika

Manasamithra Vatakam Gulika
anasamithra Vatakam Gulika

Tablets for Stress Relief, Promotes Restful Sleep

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Rich with ingredients such as Swarna Bhasma, Bala, Prishniparni, Shankhapushpi, Manasamithra Vatakam tablets can act as your mind’s best friend. Appropriate dosage of these tablets can help reduce stress, and promote restful sleep, and that too through a non-addictive formula.

Ksheerabala Thailam

Ksheerabala Thailam (Oil)
Ksheerabala Thailam

Foot Massage Oil for Deep, Restful Sleep

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Rich with the goodness of herbal ingredients simmered in a nourishing mix of cow's milk and sesame oil, Ksheerabala Thailam can help manage sleeplessness. With Ksheerabala Thailam, you can say goodbye to sleepless nights.

Using Ksheerabala for sleep may help calm your senses, promote restful, uninterrupted sleep, and relax the mind.

Ksheerabala is a foot massage oil for sleep. To use Ksheerabala Thailam, you can warm the oil and apply it over your soles, and massage gently before going to bed.

Regular usage can help resolve sleep-related concerns.

Ashwagandha

 

ashwagandha for restful sleep

 

Ashwagandha is a naturally occurring herb that can be of great medical significance. In many cases, Ashwagandha is used to manage insomnia and similar sleep-related concerns.

Apart from that, Ashwagandha is also said to help promote restful sleep and improve the quality of rest. When taken in suitable quantities, Ashwagandha may also act as a mild sedative to calm down anxieties, relieve stress, and improve the sleep cycle. Kerala Ayurveda is now offering this mystic herb in an all-new fun-filled, easy-to-use form with a twist - Ashwagandha Sparkles: the one-stop solution to enhance your mood, destress, and recharge your day. These effervescent tablets are easy to carry, have a delightful taste, are convenient for people uncomfortable with swallowing tablets, are easy to digest, and it does not cause stomach distress.

Also read: Guide to the Most Used Ayurvedic Herbs and Their Benefits

Sleep Inducing Foods in Ayurveda

As mentioned earlier, certain types of foods can help us fall asleep quickly, and also improve our sleep routine. Here’s a list of such sleep inducing foods:

Almonds

 

almond to induce sleep

 

Through essential proteins, antioxidants, and nutrients such as melatonin, phosphorus, manganese, and magnesium, Almonds help fulfill our nourishment requirements.

And that’s not where their benefits end. Eating five to fifteen almonds a day can also help induce restful sleep.

Melatonin is a hormone that helps regulate the body’s internal clock and may help improve our sleeping routine. Studies have revealed that consuming sufficient amounts of magnesium may help improve sleep quality, especially in individuals dealing with insomnia. Apart from that, magnesium can also help manage stress.

Chamomile Tea

 

chamomile tea for restful sleep

 

Chamomile tea is a herbal tea that has several health benefits.

Drinking it every day can help improve sleep quality and reduce stress. This happens because chamomile tea is rich in apigenin, which is an antioxidant that binds to certain receptors in the brain and helps promote restful sleep. This can also be effective for individuals dealing with insomnia.

A 2011 study including 34 adults concluded that individuals who consumed 270 mg of chamomile extract twice a day for 28 days could fall asleep 15 minutes earlier than usual. Also, it reduced their nighttime wakening.

Another study reported that women consuming chamomile tea for two weeks enjoyed a more restful and refreshing sleep than those who did not consume it.

If you are dealing with sleeplessness concerns, drinking chamomile tea before bed can be a good idea.

Kiwi

 

kiwi for better sleep

 

Kiwi is a highly nutritional fruit, which is extremely rich in Vitamin C and vitamin K. Apart from that, it contains good amounts of folate, potassium, and important antioxidants.

Several studies conclude kiwis may be one of the best food items to eat for better sleep. In a study, 24 adults who consumed kiwis regularly for 4weeks, could fall asleep 42% more quickly than earlier.

Also, their ability to stay asleep through the night without waking up improved by 5%, and their total sleep time increased by 13%.

Eating one or two kiwis before sunset each day may help improve sleep quality.

Key Takeaways

Getting restful sleep is crucial for human health and to energize the body. However, at times, falling asleep may become challenging. Adapting Ayurvedic methods to improve your sleep cycle can help. In this blog, we learned about the most effective Ayurvedic remedies for sleep. For a clearer understanding, let’s have a recap:

  • Ayurveda links sleep cycle to lifestyle, the food we eat, and doshas. It takes a holistic approach for treating sleep related concerns.
  • Ayurvedic remedies such as foot massage and yog nidra can help induce sleep.
  • Herbs such as Ashwagandha act as ayurvedic medicine for sleeplessness.
  • Eating sleep inducing foods - Ayurveda can also help improve your sleep cycle.

For more details about restful sleep using Ayurveda, ‌ connect with us. We’d be happy to help you.

Frequently Asked Questions

While the Ayurvedic tips for sleep mentioned in the sections above can help improve your sleep cycle, you can also refer to the following suggestions: Drink warm milk before going to bed. Indulge in mild exercise or physical activity in the evening hours. Take a warm water bath before bed.

Ashwagandha is a natural herb which is said to have sleep-inducing properties and thus it may help you fall asleep. However, forthe best results, it’s advisable to consult an Ayurvedic doctor before starting any dosage.

Ksheerabala for sleep is one of the best Ayurvedic options. It’s a foot massage oil for sleep, and its regular prescribed usage can help calm your senses and promote uninterrupted sleep.




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