Ayurveda offers a holistic approach to treating sleep problems, focusing on the underlying
imbalances that may be causing sleep disturbances. Here are some Ayurvedic practices that
can help improve sleep and relieve insomnia:
Establish a Regular Sleep Routine: Ayurveda emphasizes the importance of routine in
maintaining good health. Try to go to bed and wake up at the same time every day, even on
weekends.
Practice Relaxation Techniques: Ayurveda recommends practices like yoga, meditation, and
deep breathing to promote relaxation and reduce stress. These practices can help calm the
mind and prepare the body for sleep.
Follow a Sleep-Supportive Diet: Avoid heavy or spicy foods, caffeine, and alcohol before
bedtime. Instead, try eating lighter, more easily digestible foods in the evening, such as soups or
stews.
Use Aromatherapy: Essential oils like lavender, chamomile, and sandalwood are known for their
calming properties and can be used in a diffuser or added to a warm bath before bedtime.
Try Herbal Remedies: Ayurveda offers a wide range of herbal remedies to promote relaxation
and improve sleep. Some commonly used herbs for sleep include ashwagandha, valerian root,
and jatamansi.
Practice Abhyanga: Abhyanga is an Ayurvedic practice of self-massage using warm oil. This
practice can help soothe the nervous system and promote relaxation before bedtime.
Create a Sleep-Conducive Environment: Keep the bedroom cool, dark, and quiet to promote
restful sleep. Use comfortable bedding and avoid using electronics in bed.
It’s important to note that while Ayurvedic practices can be helpful in promoting better sleep, it’s
always important to consult with a healthcare practitioner if you are experiencing chronic or
severe sleep disturbances. They can help identify any underlying health issues and recommend
appropriate treatments.
