It’s clearly understood in Ayurveda that insomnia is not just an illness, but it is a symptom of an underlying imbalance and sign of many other chronic physical, behavioral, cognitive and mental issues that may appear in future, if it is not addressed. The treatment for insomnia in Ayurveda has two goals. One is to help with the quality and quantity of sleep and second is to address the underlying cause and prevent long term health impacts due to it.

Immediate remedies

a) Calming Herbal supplements and Teas: Licorice, chamomile, cardamom, and hibiscus-based teas are excellent calming agents helping to get into a healthy sleep routine. Supplements like Ashwagandha (Withania somnifera) is also prescribed as a grounding milk drink at bedtime to improve the quality of sleep.

 

b) Treatments for calming the nerves: There is a range of various treatments, using oils and herbs that can help reduce stress, muscular tension and nervous pain. Shirodhara is an ideal treatment for this issue. It involves the rhythmic pouring of herbal medicated oil to the forehead of the person. It helps to control the hyperactivity of nerves, reduce stress, calms the mind, and stimulate the pituitary gland (master gland). It will also help the proper functioning of other endocrine glands and induce better sleep. Another treatment is thala-pothichil: covering of whole head with herbal paste like a head pack for a stipulated time frame.

Long term remedies

a) Sleep Hygiene: It is best to avoid all stimulating drinks like coffee and black tea in the evening to help with sleep. Similarly, it is also necessary to avoid stimulating television programmes, and mobile usage, especially an hour before bedtime. Many people watch television and fall asleep in front of it, which is neither restful nor restorative. The time to go to bed should be also according to the circadian rhythm of our body. Ayurveda considers the first 1/3rd of the night (8pm-11pm) as an ideal time to go to bed and the last 1/3rd (5am-8am) as the best time to wake up and feel refreshed. Sleeping too late and waking up later does not have the ideal resting effect on our body due to various hormonal functions that follow the sun’s rhythm.

b) The Sleep Ritual: The sleep ritual includes activities, diet and/or herbs that will lead to a well-deserved, deep, and nourishing night’s sleep. When done properly, these rituals ensure a harmonious body balance, and a productive day ahead.

• Plan your dinner ahead. Dinner is a double-edged sword. Too light may make one feel unsatisfied/hungry and disturb sleep. Too heavy may destroy the quality of sleep and make one feel tired in the morning.
• Major quantity of day’s hydration must be before 6 pm. Don’t try to compensate for day’s low water intake just before bed.
• A hot shower or a bath is recommended once the meal is prepared before eating. Applying coconut or sesame oil over hands and soles of the feet is recommended for the aching muscles.
• Eat in a peaceful and un-distracted environment. We need all our attention attached to the food consumed to appreciate the hard work behind it and feel content with all our five sense organs. Watching television and handling mobile while eating should be avoided.
• Calming and digestive herbal teas can be consumed after dinner.
• Light walking, stretching or reading can be done after the meal time. Make sure you also spend some time with yourself observing breathing and appreciating the day just before bedtime. It can also transform into a meditative experience or prayer, which helps to let go of negative feelings and emotions.

c) Body-type based diet and lifestyle: In order to address the underlying imbalance causing insomnia, Ayurveda recommends a diet pattern based on your own body-type. This diet pattern is known as a dosha based diet or simply an ayurvedic diet. The ingredients used are always locally sourced and organically cultivated seasonal produce. Various spices, lentils, and pulses are also a significant part of an ayurvedic diet. It is best to avoid any strenuous activities like high-intensity workouts or cardio exercises in the later part of the evening. Try to include more wholesome and calming activities like yoga and stretches to relax and balance the doshas at the same time.

d) Management of the root cause: If the Insomnia is an outcome of an underlying health condition like apnea, hormonal variations, aches and pains, the long-term remedy should include methods to address those as well.

Recipes for better sleep