How to Get Better Sleep at Night – Good Night Regimen
Sleep is a natural time for the body to rest, detoxify and rejuvenate. It is essential for physical and cognitive functioning. But, sometimes our internal biological rhythms get disturbed, which can result in lack of sleep. As we remain awake for longer periods, the neuro modulator adenosine slowly accumulates in the brain making us more tired. During the sleep, the brain does not perform adenosine activity which gives us more refreshed and relaxed feeling.
If a person is suffering from the sleep disorder, the usage of sedative drugs should be avoided. There are natural methods and herbs that induce good sleep. The natural methods and herbs should be used as the first line of the treatment because herbs are safe and can be used by almost anyone.
What are the functions of Sleep?
According to Ayurveda, the functions of sleep are more concrete as it has restorative functions which plays a critical role in the repair and rejuvenation of the tissues.
- Sleep directly affects the body’s ability to learn, perform tasks, retain information and neurological pathways.
- Sound sleep helps in maintaining the equilibrium of the three doshas Vata, Pitta and Kapha.
What is Ayurvedic Perspective on Sleep Disorders?
In Ayurveda, sleep disorders are classified according to doshas- Vata, Pitta and Kapha. The Vata, Pitta and Kapha type sleep disturbances have a distinct character. According to Ayurveda, lack of sleep or insomnia is caused due to the imbalance of Vata and Pitta doshas.
- Vata type sleep tends to be light and irregular. Due to the vitiation of Vata dosha, there is a difficulty in falling asleep, the person will awake during the night and unable to return to sleep particularly during the Vata time, from 2-6 A.M.
- Pitta type people generally sleep well, but when Pitta dosha is imbalanced, it activates the mind, stimulates the ambition and completely overwhelm person’s desire to sleep.
What are the Causes of Insomnia According to Ayurveda?
- Chronic Stress
- Chronic Illness
- Environmental factors such as changes in the daily schedule
- Side effects of certain prescribed medications
- Depression
- Anxiety
What are the Consequences of Insomnia?
There are serious health risks due to lack of sleep which have complicated effects on the physiology as well as psychology of an individual.
Sleep Deprivation leads to:
- Impairment in the judgment
- Impairment of cognitive ability
- Aging of the skin
- Diabetes, cardiovascular disease and early mortality
- Negative thoughts in the mind
Good Night Regimen According to Ayurveda:
1. Take dinner before sunset in the evening. Take light meals in the evening and easily digestible food. If it is not possible to take dinner before sunset, then make a habit of taking dinner 2-3 hours before sleep.
2. Do not consume curd or products made of curd or heavy food during the night such as non-vegetarian food, food prepared from refined flour etc.
3. After taking dinner, walking 100 to 1000 steps is recommended.
4. Warm milk should be consumed after 1 hour of dinner.
5. Review all the work done during day time before going to bed.
6. Persons should sleep on a comfortable mattress and sleeping on the left side is considered as the best sleep posture.
What are the Herbal Remedies offered by Planet Ayurveda for the Treatment of Insomnia?
According to Ayurveda, supporting the body to return to a balanced sleep cycle might not be difficult. Planet Ayurveda works on the ancient Ayurvedic principles and offers time-tested tools that support the body in reclaiming their natural rhythms. These remedies work by balancing the vitiated doshas.
Insomnia Care Pack by Planet Ayurveda includes:
- Ashwagandha Capsules
- Sarpagandhaghan Vati
- Sleep Naturals
- Medhya churan
1. Ashwagandha Capsules: Ashawagandha Capsules by Planet Ayurveda contain the standardized extract of the herb Withania somnifera. One of the main reason of sleeplessness is stress. This Ayurvedic herb supports the healthy sleep by rejuvenating the body and by eliminating the stress related exhaustion. This herb is regarded as one of the most important adaptogens which helps in regulating the hormones and coping the body with stress. The botanical name of Ashwagandha is Withania somnifera. The word somnifera means “sleep inducer”.
Dose: 1-2 capsules twice daily with plain water.
2. Sarpagandhaghan Vati: Sarpagandhaghan Vati is an Ayurvedic formulation used in the treatment of insomnia as it acts on the nervous system. It has soothing and cooling effects on the mind which induces sound sleep. It has anti-hypertensive, sedative, anti-anxiety properties. It balances Vata and Kapha doshas.
Dose: 1-2 tablets twice daily with plain water.
3. Sleep Naturals: The product Sleep Naturals Capsule of Planet Ayurveda is a blend of wonderful herbs that are mentioned in Ayurvedic texts. These ingredients are natural and therefore these capsules are not habit forming. These capsules relieve insomnia naturally by providing relief to the brain as well as body.
Ingredients of Sleep Naturals are:
| Sr. No. | Herb Used | Botanical Name | Quantity |
| 1. | Ashwagandha | Withania somnifera | 100 mg |
| 2. | Tagar | Valeriana wallichi | 100 mg |
| 3. | Jatamansi | Nordostachys jatamansi | 100 mg |
| 4. | Shankhpushpi | Convulvulus pluricaulis | 75 mg |
| 5. | Brahmi | Bacopa monnieri | 50 mg |
| 6. | Vacha | Acorus calamus | 50 mg |
| 7. | Sarpagandha | Rauwolfia serpentina | 25 mg |
Dose: 1-2 capsules twice daily with plain water or milk before sleep.
4. Medhya Churna: The product Medhya Churna of Planet Ayurveda is a brain supplement that works wonderfully on the brain and nervous system and lowers down the anxiety and nervousness and aids in good and natural sleep.
Ingredients of Medhya Churna are:
| Sr. No. | Botanical Name | Common Name | Parts | Quantity |
| 1. | Acorus calamus | Vacha | Roots | 50 gm |
| 2. | Withania somnifera | Ashwagandha | Roots | 5 gm |
| 3. | Carum roxburghianum | Ajmoda | Seeds | 5 gm |
| 4. | Cuminum cyminum | Shwet Jeerak | Seeds | 5 gm |
| 5. | Carum carvi | krishan Jeerak | Seeds | 5 gm |
| 6. | Zingiber officinale | Sonth | Rhizome | 5 gm |
| 7. | Piper nigrum | Marich | Fruits | 5 gm |
| 8. | Piper longum | Pipali | Fruits | 5 gm |
| 9. | Cissampelos pareira | Patha | Whole | 5 gm |
| 10. | Convolvulus pluricaulis | Shankhpushpi | Whole | 5 gm |
| 11. | Bacopa monnieri | Brahmi | Whole | 5 gm |
Dose: 1/2-1 teaspoonful twice daily with plain water. The Ayurvedic strategy for sleep is not to sedate the overly-exhausted body but these herbal remedies rejuvenate and rebuild the body’s reserves so that the body has the ability to sedate itself naturally.
