These therapies are designed to relax the mind and quell sleep disorders. In addition to the above-mentioned practices and lifestyle changes, Indian culture strongly supports specific Ayurvedic techniques and therapies for treating insomnia and promoting sleep. The belief is that this movement will tire your body while also channeling and balancing your energies. According to Ayurvedic practitioners, you should engage in at least 30 minutes of a workout, sport, or physical activity every day. Indian culture agrees that physical activity is not only important for overall health and well-being but also for sleep. It’s also attributed to better mental health and self-confidence. Physical activity promotes a healthy weight, strong immune system, and overall longevity. A combination of these recommendations is also acceptable. It’s recommended that adults engage in between 2 hours and 30 minutes and 5 hours of moderate-intensity physical activity every week or between 1 hour and 15 minutes and 2 hours and 30 minutes of vigorous-intensity activity. This is the perfect time to practice your yoga or meditation routine, write in a journal, or read from a book.
Instead of watching TV, playing video games, or even reading a book on a Kindle or other digital device, adopt more calming activities. Spending too much time looking at a screen prior to bedtime can interfere with this process and disrupt your body’s natural sleep-wake cycle (circadian rhythm).Īyurveda suggests shutting off your screens at least 2 hours before bed. When night falls, your brain begins releasing melatonin in preparation for sleep. The blue light given off by screens prevents your brain from releasing melatonin - the natural chemical associated with sleep. While this may seem like a calming activity, exposure to screens can actually aggravate insomnia symptoms and make it harder to fall and stay asleep. It’s common practice for some people to watch television or scroll through their social media feeds before bed. You can add a few drops of oil directly to the bathwater, use an essential oil diffuser, or light a candle. These fragrances are said to help relax you and promote feelings of calm and serenity. In a shower, you’re much more alert and less at ease.Ĭomplement your warm, soothing bath with calming essential oils like lavender, chamomile, or rosemary. While the hot water from a shower will do the same, lying in a bath allows you to completely relax and release your muscles. The warm water helps ease tension, tight muscles, and nerve endings. While some people prefer showers over baths (or don’t have a bathtub at home), it’s recommended you sit in a hot bath for 90 minutes prior to getting into bed. Take a Warm, Soothing BathĪnother way to relax at night and prepare for sleep is to take a hot bath or shower before bed. By reducing stress and helping the mind and body to slow down, you can reduce racing or negative thoughts that keep you awake at night.
Indian culture suggests that by utilizing the calming breathing techniques associated with both yoga and meditation, that you can learn to relax both the mind and body before bed. Practicing meditation and yoga also promotes a balanced mood, increased confidence, and overall happiness. Relax Using Meditation and Yogaįor centuries, both yoga and meditation have been linked with lower levels of stress, anxiety, and depression. This same belief is evident in these Indian home remedies for sleep that involve making changes and improvements to your habits and behaviors. Let’s now explore, in greater detail, some of the most successful Indian home remedies for sleep and easing insomnia symptoms. Relaxing the mind is another important component of this treatment method. Remedies include certain lifestyle choices, diet, and supplements. Some in Indian culture believe that Ayurveda insomnia treatment (or anidra), can alleviate symptoms by balancing aggravated body energies. Ayurvedic medicine is comparable to CAM (complementary and alternative medicine) in the US, which includes techniques like massage and acupuncture. Certain treatments (like the ones we’ll be covering here) can be geared toward specific health issues, like insomnia. Instead of fighting disease or illness, Ayurveda focuses on promoting good health and balance within the body. The main premise behind Ayurvedic practices is that a person’s overall health and wellness are dependent on a delicate balance of mind, body, and spirit. It was developed more than 3,000 years ago as a holistic approach to treating common ailments and illnesses. Ayurvedic medicine is one of the oldest “whole body” healing systems in existence.
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