BALANCED
SLEEP: A KEY TO PERFECT HEALTH
In this running
lifestyle, sleep is the only thing which is taken to be granted and is seen as
a part of life which can be reduced when life is so busy and too much is taken
on; its often reduced to SAVE TIME.
Sleep! Is not it
important to sleep well? Let’s say, everyone sleeps, in fact we human beings denote
one third of our life time for sleep and it’s important as well to do so also. It
brings us a chance to renew, refresh and restore our energy and senses. Getting
sound sleep each night imparts physical and mental balance to prepare for the
next day.
Sleep is one of the
basic necessities of the body. Happiness, nourishment, strength, knowledge,
life – all of these depend upon sleep. Lack of sleep is directly linked to
poor health, and it increases the risk of diabetes, heart diseases, obesity,
and personality disorders.
Let’s imagine you don’t
slept well last night, how do you feel; tired, lethargy, bad mood, burning in
the eyes, headache, lack of enthusiasm etc etc. But when this sleeplessness
becomes regular then it is a disease called as Insomnia! The disease (insomnia)
has become quite common, 85% of urban population are not getting adequate
sleep.
As a Doctor I see patients
suffering from many health problems only because of improper sleep only which I
think with proper diet and daily routine could be fixed back to normal.
Some common causes of
insomnia are:
•
Anxiety
stress
•
Fear & Insecurity
•
Worry
•
Grief
•
Anger
•
Too Much Travelling
Ayurveda has given
special preference to sleep and has regarded sleep as one of the important
factor for the survival of the Human race and they keep us healthy and happy
for a long time. Proper explanations are provided by the acharyas of Ayurveda
which reflects the importance of sleep in those periods. According to Ayurveda,
Ahara (balanced diet), Nidra(balanced sleep) and Brahmacharya (balanced
intimate life )are the three pillars of body among which Nidra (Sleep) is one
of the integral parts of human being.In fact, they are pillars of the human
life and are basis of heath life. Just as three biological humours, vata, pitta
and kapha regulates the body respectively; ahara, sleep and brahmacharya are
essential for promoting longevity.
Meaning of the word- NIDRA
The prefix 'Ni' is the sanskrit root of our english word'Neither' or down while
the suffix “dra” may be cognate with the English “drowsy”, to be half asleep,
to be inactive or present an appearance of peaceful inactivity or isolation. The
word nidra is a feminine gender, the root “dra” means undesired and “gatau” to
lead; it is a state which is hated, there for turned as “Nidra”.
Nidra(Sleep)
is defined as a state of deliberate absence of thought waves or knowledge.
Dreamless sleep is an inert state of consciousness in which the sense of
existence is not felt. In sleep, the senses of perception rest in the mind, the
mind in the consciousness and the consciousness in the being in deep sleep. The
senses of perception cease of function because their supreme, the mind is at
rest.
According
to Sushruta Samhita, a good sleep enjoyed at proper time and for proper period
brings optimum growth, strength, vigor and complexion of the body. It increases
the sense of well-being by refreshing the body and mind and also restores
the natural equilibrium among different body tissues.
According
to Sushruta Samhita, a good sleep enjoyed at proper time and for proper period
brings optimum growth, strength, vigor and complexion of the body. It increases
the sense of well-being by refreshing the body and mind and also restores
the natural equilibrium among different body tissues.
In
Ayurveda, Acharya Charaka has defined that the nidra (sleep) has been said to
be due to Ratriswabhava Prabhava. has rightly told that the sleep caused by the
nature of the night is the sleep par excellence and is called as Bhutadhatri
and it nourishes all the living beings. Ayurveda generally identifies insomnia
as being caused by excess vata or excess pitta (or a combination of the two).
- Vata's light and mobile qualities make it difficult for the mind to rest. Often a vata person will not be able to fall asleep because of the mind's tendency to replay thoughts and emotions from the day. For a Vata dominant person the sleep is usually a problem because there would be problem falling sleep and the sleep would be superficial. There is a tendency to wake in the early morning hours, 2-4am, and be unable to get back to sleep.
- Pitta individuals tend to lose sleep between 10pm-2am, the time of night ruled by pitta dosha. If pitta individuals can not fall asleep before 10pm, pitta's intense sharpness of intellect combined with the quality of light from pitta's fire make this a tempting time to "burn the midnight oil."
- Sleep disorders due to an imbalance in kapha dosha generally relate to excessive sleep and lethargy. Although the person may sleep long and deep, they do not wake up feeling well rested. Obesity and sluggishness can result.
Day sleeping is not advised in ayurveda, it is
one of the main causes for diabetes but it is advised in certain
conditions like when a person is exhausted by work, sexual act, and
excessive alcohol and if the season is very hot (summer).
Vata individuals should eat warm and nourishing
foods such as soups or other one-pot meals no less than three hours before bed.
Generally a vata pacifying diet is recommended.
Pitta individuals can eat something more
substantial, avoiding hot, spicy, and oily foods, to ensure that they don't get
hungry in the night. Generally a pitta pacifying diet is recommended.
·
Avoid tea and coffee in the night as
they can disrupt natural sleep cycles.
·
Drink a cup of warm milk cooked with
turmeric, nutmeg or cardamom before bed.
·
Intake a cup of milk with honey. This is
effective in curing insomnia.
·
In half a liter of water, ad one
tablespoon of lettuce seeds. Boil this concoction until it reduces to 1/3rd
quantity. Have this decoction when warm
·
Grind four nutmegs to make a fine powder
out of it. Have this powder every night before going to sleep.
Lifestyle
All of us are working
like crazy and because of all external factors we get stressed also but do we
accept that? May be no; so the point is that we must accept the stress as it is
also the main reason behind the Insomnia and the best way is to have some ME
TIME every day. Find some down time during each day to relax. Even just ten
minutes a day can make the body and mind's transition to sleep easier when it's
time for bed.
·
Take it easy and have a disciplined
regular routine.
·
Have every day morning and evening walk regularly.
·
Do a light massage in the soles every night
with some olive oil.
·
Use Aroma Oils for more brain
relaxations and keeping the environment calm and soothing at the time of sleep.
·
Keep Mobiles, computers and other electronic
gadgets away from the bed.
·
A warm bath before going to bed is also
advisable in summers.
·
Go to sleep before 10pm.
Herbs
There are many magical
herbs and herbal combinations in Ayurveda for better sleep and brain relaxation
but because every individual is different so I suggest consulting a qualified
Ayurveda Doctor and have the herbs as per the imbalanced measured by Naadi
Pariksha.
Transcendental
Meditation (www.in.tm.org)
T.M is one of the most
effective way to reduce stress, dissolve anxieties and invite a sense of calm
to your mind. This simple practice can help you to release tension and worries
before they interfere with your sleep.
The Transcendental
Meditation technique allows the mind to settle to quieter levels of thinking
and in the process experience the exact opposite of anxiety. Many studies on
the TM technique and generalized anxiety have been conducted, most involving a
comparison to some alternative treatment. Overall the TM program was more
effective. Patients with the highest levels of anxiety, including chronic
anxiety, had the best results.
Practice meditating 20 minutes twice every day.
Yoga
Practicing yoga is very
therapeutic for sleep. One of the most calming and soothing postures or asanas
for the entire nervous system is Shavasana.
This pose gives total relaxation to the body reducing physical, mental and
emotional stress and strain and fatigue of all kinds.Meet your Yoga Instructor
for learning proper Asanas.
Pranayama
Yogic breathing
exercises or pranayama is an excellent way to revitalize prana within the body.
Pranayama is a practice for balancing the breath. The breath is a bridge
linking the body and mind. Pranayama cleanses and strengthens the physical body
while calming and clearing the mind. Meet your Ayurveda Doctor or Yoga
Instructor to find out the best suitable kind of Pranayam for your prakruti.
