The three pillars of health are a balanced diet, regular exercise, and of course, sufficient deep sleep. And currently, it is reported that at least 25% of the world’s adult population between 21 – 60 years old suffer from insomnia.
Insomnia refers to a sleep disorder wherein an individual faces problems with falling asleep and remaining in a rested phase through the night. It can present itself either as a short-term i.e. acute, or a long-term i.e. chronic condition.
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Types Of Insomnia:
Primary Insomnia:
This form of lack of sleep arises due to physical or emotional stress, excessive traveling, or demanding work schedules and is a distinct illness of its own.
Secondary Insomnia:
The main factors triggering this variant of insomnia include side effects stemming from other underlying neurological or mental ailments, as well as from long-term medications.
Insomnia prompts signs of lethargy, persistent yawning, irritability, weakness, and lack of concentration, thereby negatively influencing professional commitments, and personal relationships and hampering a person’s productivity. However, it is not a life-threatening disease and can be effectively managed, thanks to the numerous curative solutions mentioned in the ancient practice of Indian medicine – Ayurveda.
Reasons For Insomnia, As Per Ayurveda:
In Ayurveda, insomnia is termed”Anidra” or “Nidranasha” and is caused by a specific imbalance in the three doshas:
Tarpaka Kapha:
It is an auxiliary dosha of Kapha and its job is to nourish the cells of the brain, resulting in a restful night’s sleep. When this dosha is not in balance the brain cells go unnourished, causing insomnia.
Prana Vayu:
This is a supplemental Vata dosha that creates a sensitive nervous system, and this, together with an aggravated Prana Vayu, causes insomnia. It is also linked to depression, anxiety, and worry.
Sadhaka Pitta:
It refers to a crucial Pitta dosha found in the heart. It controls all of our emotions, spirituality, decisiveness and desires. Any imbalance creates problems with resting functions in the body, leading to insomnia.
The age-old ayurvedic scriptures stress on the significance of “Nidra” i.e 6 – 8 hours of continuous sleep – a phase when the mind, sense organs are relaxed and cease temporarily to perform their respective functions.
A good night’s sleep confers immense merits for well-being, such as Sukha (happiness), Pushti (nourishment), Bala (strength), Vrishata, Gyaan (knowledge), Jeevita (life). Whereas very little sleep induces Dukha (unhappiness), Karshyata (emaciation), Abala (weakness), Agyana (impaired wisdom).
Nevertheless, insomnia need not be a major cause for concern and can be efficiently healed using some potent herbs and rejuvenating treatments. Read on, to know more.
5 Invigorating Ayurvedic Remedies That Will Ensure Undisturbed Sleep:
1. Abhyanga (Oil Massage)
Applying stimulating oils like Bhringaraj, Til Taila on the Shira (head) and pressing down on the scalp in gentle, circular motions remarkably soothe the mind. This, in turn, boosts blood circulation to the central nervous system and helps overcome sleeplessness.
Also Read: Bhringaraj: Benefits For Hair, Uses, Dosage, Formulations, and Side Effects
2. Draksha (Grapes)
Eating a small bowl of fresh grapes before going to bed at night assists in rectifying insomnia. Grapes contain a treasure trove of beneficial nutrients, like resveratrol, carotenoid, quercetin antioxidants and a powerful compound called melatonin. These eliminate harmful free radicals from the system and relieve insomnia, by fostering a healthy deep sleep cycle and resting patterns.
3. Samvahana (Body Massage)
This reviving procedure involves a harmonizing full body massage, using soft materials like silk and fluffy brushes, as well as aromatic essential oils such as almond, rose, jasmine, lavender and sandalwood. Also comprising a pacifying steam bath, it offers noteworthy soporific and aphrodisiac characteristics, vastly improving the quality of sleep.
4. Ikshu (Sugarcane)
Having foods with an intrinsic sweet taste i.e. Madhura Rasa is a magical tonic for the often incessant problem of insomnia. The juice extracts from sugarcane or Ikshu are rich in tryptophan, which forms serotonin – a key neurotransmitter that lowers cortisol levels, stress as well as regulates mood, memory, and sleep, hence ensuring uninterrupted rest at night.
Also Read: 7 Amazing Benefits Of Sugarcane Juice - A Sweet Deal To Good Health
5. Medhya Rasayana (Nootropic Herbs)
A class of herbal medications, Medhya Rasayana translates to the rejuvenation of brainpower and intellect. Several flowering plants, such as Ashwagandha, Tulsi, Yashtimadhu, Brahmi, Mandukaparni fall in this category, which when consumed before bedtime, provide valuable neuroprotective properties, in addition to enhancing memory, and cognition, preventing neurodegenerative conditions and restoring normal sleep.
Simple Diet Tips To Promote Deep Sleep:
Avoid Late Night Snacks
Eat dinner on time every day, ensuring to complete the meal 2 – 3 hours before bedtime. This enables optimal digestion of foods, allowing for the absorption of key nutrients, and also prevents untimely cravings very late at night, which invariably results in disturbed sleep. Do not ingest oily, sugary, or processed snacks at midnight, which tend to trigger gastric problems, to ensure uninterrupted rest.
Eat A Nutrient-Rich Meal
While a wholesome dinner should include essential components of carbs, proteins, fats, vitamins, and minerals as part of a balanced diet to guarantee overall well-being, certain additional vital nutrients help augment deep sleep. A glass of warm milk is rich in tryptophan, an essential amino acid that is known to lower mental stress, alleviate depression, and anxiety, and thus aid in a peaceful snooze in the night.
Do Not Consume Caffeine
A cup of hot coffee in the morning no doubt energizes the body and mind and vastly enhances productivity at work and home throughout the day. However, since the active ingredient in coffee – caffeine – tends to circulate in the blood for 6 – 8 hours after ingestion, it is advised to steer clear of coffee and other food and drinks high in caffeine content later in the evening/night. This is because caffeine can activate the brain and hamper deep sleep. Instead, sip on some decaffeinated coffee or green tea, to calm the mind and promote sleep quality at night.
Additional Foods That Help You Sleep Better
Almonds
Almonds are great at beating sleep blues as they contain high doses of melatonin. This hormone helps in the effective regulation of sleeping and waking cycles. Moreover, magnesium also aids in fighting sleep disorders and almonds contain a significant amount of magnesium as well. Both minerals may help promote muscle relaxation and sleep.
Warm milk
Warm milk has been an age-old and common home remedy for fighting sleeplessness. Milk is imbued with essential components that are tryptophan, calcium, and melatonin. All of them are great at sleep promotion and help to beat sleep disorders. Weight Watchers can opt for low-fat milk.
Chamomile Tea
A traditional remedy for insomnia, the fragrant flowers of chamomile have a flavonoid compound called apigenin is responsible for its sleep-inducing properties. This compound activates GABA-A receptors in the body and thus aids in stimulating restful sleep.
References:
Insomnia: Definition, Prevalence, Etiology, and Consequences, Thomas Roth, PhD
Sleep Disorders and Research Center, Henry Ford Hospital Detroit, MI
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319/
https://jcsm.aasm.org/doi/10.5664/jcsm.26929
