Ayurveda for sleep disorders: 6 tips for better sleep

Sleep is essential for the survival of the human organism. Without the time at night for rest and regeneration, the body would soon run out of energy. There are many reasons for this. In this article, you will learn 6 tips on how Ayurveda can help with sleep disorders .

The most important facts in brief: Sleep better with Ayurveda

Why restful sleep is so important

When you sleep, your body recovers and has time to regenerate. It also provides you with the energy you need for everyday life. Insomnia is not only exhausting for your body, but can also lead to numerous complaints in the long term.

The following symptoms of insomnia are among the most common complaints:

• Fatigue
• Inertia
• Nervousness
• Irritability
• Poor performance and concentration
• Constant freezing
• Increased sensitivity to pain
• Depressive moods

Up to 30% of the population suffers from sleep problems. Too little sleep and irregular sleeping times cost between two and five years of life. Ayurveda not only combats the symptoms of insomnia, but also gets to the root cause of sleep problems.

Sleep disorders in Ayurveda: sleep quality in connection with the doshas

In Ayurveda, sleep disorders have various causes, but your constitutional type is always the starting point. A disturbance of Vata is often the cause of sleep problems.

Depending on which of the three doshas dominates you, this affects the length and quality of your sleep.

• Vata types need the most sleep, at least eight hours. This constitution usually has a light and often interrupted sleep. 
• Pitta types, on the other hand, get by on six to seven hours of sleep, which is shorter but more restful. 
• Healthy Kapha types have a deep sleep from which they are difficult to awaken.

Symptoms of Vata imbalance

Vata disorders are manifested by stiff joints, problems with the back and constipation. The symptoms are noticeable through restless sleep and problems falling asleep. In this it is similar to mental stress.

The optimal time for Vata is between two and six o'clock at night. If you suffer from a Vata-dominated sleep disorder, you will mainly wake up during this period. During these waking phases, sufferers are often plagued by mental restlessness, worries and fears as well as spinning thoughts.

Symptoms of pitta imbalance

Disturbed Pitta can also cause restless sleep. Falling asleep is a particular problem and the period between midnight and two o'clock is very restless. The imbalance is similar to emotional trauma, which leads to waking phases.

Even if you can fall asleep quickly, you often wake up with palpitations, body aches and emotions such as anxiety, anger or sadness. Another symptom is a "get up and go" mood, where you wake up before dawn and then find it difficult to fall asleep.

Symptoms of Kapha imbalance

If a Kapha imbalance is the reason for your sleep problems, it often happens that you wake up early in the morning or sleep completely through the night. Nevertheless, you usually get up feeling sluggish, tired and completely exhausted. The length of sleep does not usually play a role for those affected.

Overview of the causes of sleep problems

These doshas imbalances have various causes. The aim of Ayurveda is to uncover these and treat them holistically. Sleep problems can be caused by

Psychological causes

• Worries
• Sorrow
• Trouble
• Fear

Stress factors

• Revision
• emotional or physical stress

Lack of biorhythm

• Shift and alternating service
• Going to bed (too) late
• Interference fields in the sleeping area (geopathy, electrosmog, mobile radio)

Stimulants

• Caffeine
• Nicotine
• Alcohol
• Drugs
• Medication

Eating habits

• Late, heavy dinner
• Fasting

Physical illnesses

• Hyperthyroidism
• High blood pressure
• Menopause
• Apnea syndrome

Ayurveda for sleep disorders: 6 tips for better sleep

The Ayurvedic approach to treating a sleep disorder is to make long-term changes or adjustments to your lifestyle. This includes, for example, routines to calm your body before sleep. Warm water, special herbs and massages with oils have a relaxing effect and promote a good night's sleep.

Tip #1: Reduce Vata

Since an excess of Vata is often the cause of sleep problems, Vata-reducing foods are a first step towards better sleep. Warm, moisturizing, nourishing, soothing, satisfying and grounding foods have a long-term positive effect on your sleep. 

The following foods also help to calm Vata:

• Rice and pasta dishes
• Milk porridge or rice pudding
• Steamed (warm) vegetables
• Warm and nutritious soups

A relaxing Golden Calm Evening Milk can also calm your mind and promote restful sleep.

Try to stick to regular meal times that suit your constitutional type. Dinner should also be easy to digest and not eaten too late. This will give your body time to digest the food before you go to bed and won't keep you awake during the night.

Tip #2: Ayurveda routine to relax

Ayurveda recommends certain routines that improve the sleep rhythm and provide more energy. Sufficient exercise such as running, cycling or hiking has a particularly positive effect on sleep. A short walk before going to bed also helps you fall asleep.

Make sure you eat at least two hours before going to bed and not after 8 pm. Watching television for long periods, having difficult conversations and working or studying in the evening have a negative effect on sleep. Small meditation exercises or autogenic training are better. This provides relaxation and reduces stress.

Tip #3: Yoga, meditation and breathing exercises

By incorporating light yoga sessions into your evening routine, you give your body the opportunity to relax. Make sure you perform the exercises consciously and breathe calmly. The tree, warrior and half moon in particular are great yoga exercises to do before going to bed.

Meditation and breathing exercises also help you fall asleep and improve the quality of your sleep. Here too, make sure you do the exercises smoothly and breathe slowly. Benefit from a calmer nervous system and more balance.

Tip #4: Healthy sleep rhythm

The sleep rhythm is crucial for good sleep. Kapha dominates between 6 pm and 10 pm and its grounding and heavy energy helps you fall asleep. Especially if you have problems falling asleep, you should go to bed before 10 pm if possible.

Tip #5: Massage and cleanse your body with oil

A self-massage with oil - preferably the massage oil Inner Calm - or ghee has a calming effect on you and your body. The neck, hands and feet in particular are pressure points that can relax the entire body.

An oil enema is a beneficial treatment for sleep disorders. A small oil enema, two to three times a week, can significantly improve your sleep problems. The warming oil lowers Vata and calms the intestines and nervous system. The oil remains in your body overnight and is excreted with the next bowel movement.

Before you carry out an oil enema, you should definitely consult an Ayurvedic expert. This will help you to adapt the oil enema to the individual needs of your doshas.

Tip #6: Ayurvedic cures and herbs for sleep disorders

Ayurvedic cures are a great way to treat sleep disorders. The body and mind are cleansed, which leads to more peace and relaxation. The Panchakarma cure, for example, treats typical symptoms of sleep disorders.

Would you like to free yourself from negative ways of thinking and stop the sleep-robbing carousel of thoughts? Then our Mental & Mind Detox© could be the right cure for you. Free your thoughts and finally sleep through the night again.

Your Ayurveda expert can also recommend healthy herbal preparations - such as Inner Calm capsules - to balance your doshas. This also has a positive effect on your physical and mental state. Calming Ayurvedic herbs include guduchi, ashwagandha and brahmi, which help combat stress and soothe your mind.