Insomnia Relief the Ayurvedic Way: Sleep Tips That Work
- Pankaj Ayurveda
- May 7
- 5 min read
Insomnia is a sleep-related problem that affects millions of people worldwide. It is a common problem. People suffering from insomnia find it difficult to fall asleep or stay asleep.
The effects of insomnia can be quite severe. Insomnia typically increases feelings of sleepiness, lethargy, and mental and physical unwellness during the day. Mood changes (mood swings), irritability, and anxiety are common symptoms associated with Insomnia.
But, the question is how to fight insomnia? Are medicines the only solution? Well, in this blog, we'll answer all the queries related to Insomnia and also share how Ayurveda for insomnia relief can help you.
Types of Insomnia
Before knowing how to fight insomnia, it is better to understand the types of insomnia. It will help you differentiate.
Insomnia is divided into two categories.
Based on Causes
Based on Duration
Based on the causes, insomnia is divided into three types: primary, secondary, and transient (Temporary). Let's understand these below:
Primary Insomnia: In this, an individual experiences sleep problems that are not directly related to any other health issues.
Secondary Insomnia: This type of insomnia occurs due to a health issue (asthma, depression, arthritis, cancer, or heartburn).
Transient or Temporary Insomnia: As the name suggests, this condition lasts only 2-3 days.
Based on duration, Insomnia is further categorised into two types: acute Insomnia and chronic Insomnia. Let's have a look at what these mean.
Acute Insomnia: This type of insomnia lasts for a few weeks, typically 1-3 weeks. It is mainly related to stressful situations and lifestyle changes.
Chronic Insomnia: This type of insomnia is the longest one. It can last more than three months and is often linked to underlying medical conditions.
Understanding Insomnia In Ayurveda
In Ayurveda, health is about balance of the energies in body. These energies are doshas - Vata, Pitta & Kapha. When there is any imbalance in these three dosha, then it can lead to various issues and Insomnia is one of them.
Let's have a look how imbalance in dosha can lead to various issues.
Vata Imbalance can lead to problems such as anxiety and restlessness.
Pitta Imbalance can cause irritability. People with this dosha imabalance keep waking up at night.
Kapha Imbalance results in oversleeping and grogginess.
Balancing all three doshas via lifestyle changes and diet is the key to Ayurveda for insomnia relief.
How Dincharya Helps in Proper Sleep
Dincharya is word used in Ayurveda for daily routine. It is an important because it focus on aligning the daily practices with natural rhythms and promoting overall well-being. By following proper dincharya one can balance their body doshas.
Do you remember this quote:
"Early to bed and early to rise, makes a man healthy, wealthy, and wise."
This is 100% true. Following a proper schedule helps in regulating the body's clock. It helps in proper sleep. Let's a have a look how your dincharya would be:
Wake up early in the morning around sunrise.
Eating meals at a regular time helps in improving digestion
Avoid naps during the day.
Going to bed by 10 PM helps align the natural rhythms.
Ayurvedic Herbal Remedies For Insomnia
Several herbal remedies are known in Ayurveda to provide various health benefits. Some herbs also help with Insomnia, calm the mind, and promote sleep.
Brahmi is an herb in Ayurveda known to reduce stress and anxiety. It also helps clear the mind and improve sleep quality. Brahmi provides a natural solution for insomnia. Using Brahmi for insomnia is a popular and effective remedy. Studies, too, show the use of Brahmi for insomnia.
Apart from Brahmi, Ashwagandha and Jatamansi are also beneficial for insomnia.
Panchakarma For Sleep Disorders
Panchakarma helps address the underlying causes of sleep disturbances. The first step in Panchakarma for sleep disorders treatment includes consulting with a doctor, who then identifies dosha imbalance. Based on the assessment, several therapies are performed for sleep disorders.
Abhyanga is a full-body massage that helps balance the dosha and promotes relaxation. It soothes the nervous system and promotes good sleep quality.
Shirodhara: In this therapy, warm oil is poured over the forehead and scalp. It calms the mind and reduces stress that contributes to insomnia.
Nasya: It clears the sinuses and promotes better breathing. It is helpful for people with sleep apnea and other breathing-related issues.
Yoga, Meditation & Diet Tips
Along with Panchakarma, there are some yoga asanas and exercises that can be done alone. Gentle yoga and pranayama can help with sleeping. Yoga poses such as child pose and leg up the wall help relax the body.
Breathing exercises also help calm the mind. Meditation helps focus on the breath, which further reduces stress.
Along with this, our diet also plays an important role in sleeping well. What you eat affects how you sleep. Ayurveda suggests eating a light dinner. Always eat a small, warm meal in the evening.
Avoid Caffeine and alcohol in the evening. Herbal teas such as chamomile and tulsi tea promote relaxation. A proper diet is an important part of the Ayurvedic lifestyle for insomnia relief.
Bedtime Rituals & Sleep Environment
When you create a calming bedtime routine, it will always signal your body that it's time to sleep. Take a warm bath, as it helps soothe the muscles and mind.
Oil massage with Brahmi oil or sesame oil to the feet and scalp relaxes the body. Aromatherapy with lavender can also enhance sleep quality. These are the parts of Ayurvedic Dincharya for restful sleep.
Now moving to the environment of sleep. It is the most crucial part in Ayurveda for insomnia relief. A comfortable temperature in the room and darkness promote melatonin production.
Always remember that using phone before sleeping can also interrupt proper sleep.
FAQs
1. What is insomnia and how does it affect daily life?
Insomnia is a sleep disorder where a person finds it difficult to fall asleep, stay asleep, or get restful sleep. It can lead to fatigue, poor concentration, mood swings, and decreased productivity during the day.
2. How does Ayurveda explain the cause of insomnia?
According to Ayurveda, insomnia is mainly caused by an imbalance in the Vata or Pitta doshas. Vata imbalance leads to anxiety and restlessness, while Pitta imbalance can cause irritability and frequent waking during the night.
3. What is the best Ayurvedic daily routine (Dinacharya) for better sleep?
An ideal Dinacharya includes waking up at sunrise, eating meals at regular times, avoiding daytime naps, and going to bed by 10 PM to align with natural circadian rhythms.
4. Which Ayurvedic herbs are effective for insomnia relief?
Brahmi, Ashwagandha, and Jatamansi are popular Ayurvedic herbs known for reducing stress, calming the mind, and promoting deep, restful sleep.
5. How does Brahmi help with insomnia?
Brahmi acts as a brain tonic, reducing anxiety and mental fatigue. It calms the nervous system and enhances sleep quality naturally.
6. What is Panchakarma, and how does it help with sleep disorders?
Panchakarma is a detoxification therapy in Ayurveda. Treatments like Abhyanga (oil massage), Shirodhara (oil pouring on the forehead), and Nasya (nasal therapy) help calm the mind, balance doshas, and restore healthy sleep.
7. Does Ayurveda recommend any bedtime rituals for sleep?
Yes. Taking a warm bath, applying oil to the feet and scalp, and using calming aromatherapy (like lavender) are part of Ayurvedic bedtime rituals to promote deep sleep.
Conclusion
Ayurveda effectively manages Insomnia. By following Dinacharya for restful sleep, using herbs like Brahmi for insomnia, undergoing Panchakarma for sleep disorders, and creating a calming bedtime routine, you can achieve better sleep naturally. Embrace these practices to restore balance and enjoy restful nights.
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