BALANCED SLEEP: Ayurveda Perspective

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).

Diet

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.