Ayurveda Article - A Good Nights Sleep For You

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The Ayurvedic Approach to Sleep:

A Good Night's Sleep

Get the rest you deserve, every night

Both ayurveda and modern medicine are in accord about the importance

of sleep as a means to recharge and rejuvenate the physiology.

The short-term consequences of inadequate sleep or poor quality sleep

are often obvious - loss of productivity and reduced mental capacity

the next day, lethargy and drowsiness leading to lack of focus and

concentration, lower physical energy and impaired appetite and

digestion, lackluster emotions and reduced zest for life, lifeless

skin and bags under the eyes, to name just a few.

The long-term effects of ongoing sleep deprivation are sometimes less

obvious, but just as, or more, damaging to health and well-being.

Impaired natural immunity means less resistance to infections and

disease (studies have linked sleep deprivation to obesity and high

blood pressure, among other things), lowered mental and emotional

stability can damage relationships and ongoing work performance

(sleep deprivation is linked to chronic depression) and a disruptive

sleep-wake cycle can throw the body's systems out of balance.

How Much Sleep Do You Really Need?

According to ayurveda, and according to many modern researchers as

well, the number of hours of sleep an individual needs can vary

widely. Some adults can get by with 5-6 hours of sleep on an ongoing

basis, while others may need 9-10 to really function optimally the

following day. Listening to your own body and mind during the day for

a couple of weeks can tell you how much sleep you need each night.

Also, the quality of rest is crucial. According to ayurveda, the most

restful sleep occurs when the mind is completely detached from the

senses.

Tips for better sleep

If you have occasional difficulty falling asleep or sleeping through

the night, or you wake up feeling unrefreshed, diet and lifestyle

changes may help resolve the problem:

Cut back on caffeine, especially in the evening. You might sip on a

relaxing herbal tea filled with cardamom, licorice root and

spearmint. For a heartier beverage, try a small cup of warm milk

about an hour before bed. If you're feeling irritable or frustrated,

add a spoonful of Rose Petal Preserve to the milk.

• Eat light at night - Most Americans tend to eat lunch "on the

go" and then eat a heavy meal late at night. "Not a good idea," says

Rama Kant Mishra, ayurvedic expert. "Eating a heavy dinner at night

taxes your digestion at a time when it's winding down, and this will

lead to ama build-up as well as difficulty in settling down to

sleep." Ama, digestive impurities, blocks the channels of the body

and creates an environment conducive to disease.

• Teach your body to woo sleep - If you establish a regular

sleep-wake cycle, going to bed at about the same time each night and

waking up at the same time every morning, your body and mind will

help you by automatically winding down as that bedtime approaches.

According to ayurveda, going to bed by 10 p.m. and waking up by 6

a.m. at the latest is ideal. Do not sleep during the day if you have

trouble sleeping at night.

• Turn off the tube - A significant number of Americans report

watching television right before bed, some even fall asleep watching

TV. "Your mind and emotions should be focused on calming, positive

activities as bedtime approaches," says Vaidya Mishra. "Avoid news or

entertainment that can shock or disturb the mind and senses."

Instead, listen to soothing music (Sama Veda, or Gandharva Veda music

appropriate for the time of evening, are especially designed to calm

the senses on a deep level) or practice deep breathing.

• Count your blessings, not sheep - In the same vein, Vaidya

Mishra advises taking the time each evening to reflect on the people

and things in your life that bring you joy and bliss. "Anxiety and

anger are poor bed companions," he says. Two subdoshas that are

directly related to sleep quality and quantity are Prana Vata, which

governs the mind, and Sadhaka Pitta, which governs the emotions.

There are ayurvedic herbal formulas to help keep these subdoshas in

balance.

• Herbs that heal - Maharishi Ayurveda has herbal formulas that

promotes deep, restful sleep, naturally. Indian Valerian and Musk

Root in the formulas are renowned in ayurveda as natural sleep aids.

Winter Cherry helps balance the mind and emotions.

"It's all a matter of following the ayurvedic routine," says Vaidya

Mishra. "If the human body were to not need sleep, it would have been

designed that way. Learn to say no to demands that force you to take

shortcuts on the basic needs of your body and mind. You'll find over

time that if you take care of your physiology, you can accomplish

just as much, or more, than if you strain to work all the time."

 

 

 

Note : This ayurvedic information is educational and is not intended

to replace standard medical care or advice.

Copyright MAPI, 2002.

 

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