One of the most widespread health issues is sleep problems. In contrast to the past, when we were guided by the natural rhythms of sunrise and sunset. But as we know, we are following new lifestyle habits that have disrupted the human body’s natural rhythm. And do you know that among the most significant causes is the excessive use of cell phones and electronics at night? Melatonin, the hormone that regulates sleep, is suppressed by the blue light emitted from screens, making it difficult to fall asleep, even when we are tired.

The habit of getting up late in the morning disrupts the entire circadian cycle. Without exposure to morning sunlight, the body clock becomes out of balance, leading to poor-quality sleep at night. Among the unusual eating habits, which disrupt digestion and directly influence the nervous system, are skipping meals, working night shifts, or not eating within the time limit, which leads to the nervous system being restless during sleep.

Also, the consumption of heavy, fatty, and processed food at night. These foods overload the digestive system, make the body acidic, and fail to get into a deep state of rest. Sleep disturbances have become a modern-day outbreak due to stress, physical inactivity, and constant exposure to artificial light combined with this condition. In this blog, we will discuss about the Ayurvedic Remedies for Sleep Disturbances.

Understanding Sleep Disturbance

Sleep is essential for both mental and physical well-being. Ayurveda states that bad diet, stress, an irregular lifestyle, and imbalances in the Vata and Pitta doshas are the leading causes of disturbed sleep, also known as insomnia. Sleep quality can be naturally enhanced by reestablishing balance through the use of the proper meals, herbs, yoga, and lifestyle techniques.

Ayurvedic Remedies for Sleep Disturbances

A. Diet for good sleep in Ayurveda

When it comes to controlling the Circadian rhythm, food is essential. Diet for good sleep in Ayurveda involves eating warm, easily digested, nutrient-dense foods to balance doshas. Both contemporary research and Ayurveda emphasise specific meals and nutrients that promote better sleep:

Foods that promote sleep:

Antioxidants and natural melatonin can be found in fruits like blueberries, strawberries, sour cherries, and kiwis.

Foods high in fiber, like whole grains, beans, and oats, help control blood sugar levels and avoid night terrors.

Foods to avoid right before bed:

Processed foods (burgers, fries) and saturated fats can interfere with deep sleep.

Refined carbohydrates, such as pasta and white bread, can make you feel hungry at midnight.

Adenosine is blocked by caffeine, which postpones the start of sleep, so avoid caffeine.

Alcohol: Causes waking up at night and interferes with REM sleep.

Overconsumption of calories can lead to sleep apnea and obesity. 

B. Ayurvedic Herbs for Better Sleep

Traditional uses of some Ayurvedic plants include promoting natural sleep, balancing doshas, and calming the mind:

Ashwagandha balances Vata, lowers stress, and encourages restful sleep.

Jatamansi: Helps with sleeplessness and soothes the nervous system.

Brahmi: Promotes mental calmness and lowers stress.

Tagar: It is useful for treating insomnia brought on by stress.

Shankhpushpi: Encourage calmness and enhance the onset of sleep.

C. Circadian rhythm and Ayurveda

Circadian rhythm and Ayurveda are intimately related because Ayurveda stresses coordinating daily activities with sunrise and sunset to achieve natural balance. To restore the circadian cycle, Ayurveda stresses coordinating lifestyle with Dinacharya (daily routine) and Ratricharya (night routine):

  1. Sunlight therapy: Spending 30 to 45 minutes in the morning sun improves bones, increases vitamin D, and stimulates bodily glands and enzymes.
  2. Controlling the light: Exposure to 1000–10,000 lux of light after sunrise helps in establishing the body’s circadian rhythm. For melatonin secretion, limit light exposure after sunset to less than 50 lux.
  3. Eating time restriction: Complete meals two to three hours before going to bed. Eating dinner early helps with digestion and keeps sleep problems at bay.

D. Lifestyle changes for restful sleep

To regain balance, Ayurveda incorporates holistic lifestyle modifications:

Zero Volt Therapy:

  1. The body and Mother Earth are connected when one walks barefoot on grass or natural soil.
  2. Enhances blood circulation, stimulates foot nerve points, and balances bodily energy.
  3. Improves pineal gland function, which supports the release of melatonin, and lowers tension, anxiety, and palpitations.
  4. Morning barefoot walks on moist grass can help boost eye health and soothe the mind.

E. Yoga and Ayurveda for sleep disturbances

  1. Anulom Vilom, also known as alternate nostril breathing, balances Prana Vayu and soothes the neurological system.
  2. Bhramari Pranayama: It eases mental tension and uneasiness.
  3. Shavasana and Yoga Nidra: Promote rest before bed.

Tension is reduced through gentle Yoga and Ayurveda for sleep disturbances, which include forward bends and restorative poses.

Conclusion

Ayurvedic Remedies for Sleep Disturbances aim to bring the body and mind back into balance by using herbal remedies, natural practices, and mindful living. Early dinners, time-restricted eating, exposure to morning sunlight, barefoot walking, pranayama, and other basic lifestyle changes for restful sleep help align the circadian cycle and improve the quality of sleep. One can get deep, rejuvenating sleep without the need for sleeping medications by adopting a sattvic diet, abstaining from stimulants like alcohol and coffee, and taking soothing herbs like jatamansi and ashwagandha. According to Ayurveda, the real secrets to restful sleep and long-term health include a healthy diet, a regimented schedule, and a relationship with nature.

FAQ 

Q1.Which meals improve sleep quality?
Light sattvic meals, healthy grains and fruits all promote sleep.

Q2.Which herbs from Ayurveda are beneficial for insomnia?
Brahmi, Tagar, Jatamansi, and ashwagandha all aid in promoting better sleep and mental calmness.

Q3.What role does Ayurveda play in explaining sleep issues?
Poor diet, an irregular lifestyle, and an imbalance between Vata and Pitta can all cause sleep difficulties.

Q4.Which lifestyle modifications naturally enhance sleep quality?
Pranayama, meditation, barefoot walking, early dinners, and time-restricted eating.

Q5.Can Ayurveda adjust the circadian rhythm?
By adhering to sun-therapy, sunrise-sunset rhythms, and controlled daily routines.