Ayurveda & Sleep: a guide to improve your sleep quality

Sleep plays an essential role in ensuring good health and well-being, as it allows the body to regenerate and heal, while the mind rests and recharges itself.

According to Ayurveda, a traditional Indian medicine system, there are specific practices to adopt in order to get restorative and refreshing sleep. These practices are based on doshas, the three fundamental elements that rule everybody’s life.

Meals: The first step of sleep routine

Ayurveda considers sleep as a real ritual that starts with meals. It is important to avoid stimulants like caffeine and alcohol both during and after your meals. It is also recommended to finish any intellectual activity before 4-5 pm and then dedicate yourself to relaxing ones like yoga, meditation, or a walk.

To guarantee the benefit of all doshas, you should have dinner within 6 pm. It is also important to consume a light, easily digestible meal to avoid burdening the body and to enhance deep sleep. Vata people should avoid skipping dinner and rather go for a light broth or a warm and spiced pureed soup. Kapha people can limit themselves to herbal tea or hot spiced milk instead.

Before going to bed

Before going to bed, it is recommended to have a hot shower and massage the body or the scalp with sesame oil or other medicated oils that fit one’s body type. The massage helps the muscles relax and facilitates sleep.

After a hot shower, it helps to meditate or practice pranayama for a few minutes. You may also benefit from reliving the day with your eyes closed to analyse your behaviour and identify any sleep-damaging attitudes.

How you should sleep

Your sleeping position can influence your sleep quality. Pitta people should rest on their right side, while Vata and Kapha people should rest on their left side.

In addition, it can be helpful to sprinkle a few drops of lavender essential oil on the pillow and leave a mantra or holophonic music playing in the background.

Some tips to improve your sleep quality

Here are some additional suggestions to improve your sleep quality according to Ayurvedic principles:

• Create a relaxing routine before going to sleep
• Avoid working or watching TV in bed
• Keep the bedroom temperature comfortable
• Ensure an appropriate room illumination
• Wear comfortable and light clothing
• Avoid drinking alcoholic drinks or caffeine before going to bed
• Exercise regularly and avoid training too late in the evening

Conclusions

By adopting Ayurvedic practices you can improve the quality of your sleep and enjoy all the benefits it provides to your health and well-being.

Find out more!

If you want to keep exploring Ayurveda medicine and its suggestions on sleep, visit our Ayurveda Center. Our experts would be pleased to suggest the most suitable practices for your body type. More information here.