Insomnia is a condition in which a person is unable to sleep at night. Most common aftereffects of insomnia are feeling of restlessness, drowsiness, and pain in the body. Long term insomnia could lead to other major illnesses like depression, anxiety, raised blood pressure, and others. Anyone suffering from insomnia should take proper care before it progresses to a state where he/she cant sleep without a pill.
According to Ayurveda, it happens due to decrease of kapha and aggravation of vata dosha. This condition is termed as “Anidra” in Ayurveda. With some Ayurvedic tips it can be managed without popping any pills.
As per Ayurveda, Nidan Parivarjana is principle of the treatment. It means to avoid all the causative factors of the disease. Insomnia is mainly caused due to the following factors:
- Eating unhealthy food
- Consumption of caffeine
- Excessive use of gadgets at night
Avoiding above said causative factors can give relief from insomnia. It is better to avoid the causative factors along with the following below given tips.
7 Ayurvedic tips to combat insomnia:
- Foot Massage
- Warm Water Bath
- Gadget Free Zone
- Buffalo Milk
1. Foot massage:
Massaging feet stimulates the points that relaxes the mind. Ultimately, it relieves stress which is one among the reasons behind insomnia. Follow it every night before going to bed for minimum of a week.
How to massage your feet?
- Sit in a comfortable place.
- Apply warm Mahanarayana oil in your hands.
- Gently rub upwards and downwards in the sole and front of your foot.
- After rubbing feet completely with oil start massaging the area with some pressure.
- Apply good pressure on the upper part, heels, toes, and sides of the feet.
- Repeat this on both feet.
2. Warm Water Bath:
Bathing with warm water one hour prior to sleeping helps to fall asleep quickly. It balances vata dosha and relaxes the body. The latest research says that core body temperature drops after warm water bath (before sleep). This drop in temperature promotes good sleep.
How to take a bath to induce good sleep?
- Apply oil (Mahanarayan oil) all over the body.
- Take a shower or dip yourself in hot water bath tub for 30 minutes.
- Listen to calming music along with your bath.
It will definitely relax you and promote sound sleep at night. You can practice this for a week or more until you get good results.
Read a happy and inspiring book before bed. Don’t indulge yourself in any other activity than reading a book at this time. Don’t read it on your ipad or phone. Reading through screen puts more strain on eyes. It is always a better option to read a book than reading on a screen before bed.
Practice meditation every night before sleep for a minimum of ten minutes. After reading a nice inspirational book give yourself some quality time to meditate. Meditation soothes your mind and as a result it relaxes the body also. Make a habit of meditating every night.
5. Gadget Free Zone:
Excessive evening screen time can ruin your sleep. To induce sound sleep, make your room gadget free zone at least one hour prior to your sleeping time. It means that use of your smart phones, ipads, laptop, television, and other gadgets should be banned before the prescribed timings. To make it easy, keep your room television free. Keep your phones, ipads, laptops, and other gadgets out of your bedroom at night. This will make it easy for you to follow this rule.
6. Buffalo Milk
As per Ayurveda, buffalo milk increase kapha dosha and balances vata dosha. Due to its properties, it promotes good sleep.
When to drink?
Drink one glass warm buffalo milk:
- Three hours after dinner
- One hour before sleep timing at night
Yoga is a therapeutic form of exercise that relaxes the mind and body. It also helps to regulate a good quality and amount of sleep.
Following are the few asanas that help to induce quality sleep at night:
- Virasana (Hero pose)
- Balasana (Child’s pose)
- Savasana (Corpse pose)
- Viparita Karani Asana (Legs Up the Wall)
- Supta Baddha Konasana (Reclining Goddess Pose)
These asanas can be practiced before sleep at night for 10 to 15 minutes.
If the condition is in progressive state then it will require medical help. Consult your physician with no delay.
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