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Ayurvedic treatment aims at arising the body’s own healing tendencies for recovering from disease, rather than simply providing with some medicine to suppress the ailments. Ayurveda therapies aim to create the ideal mental, physical and spiritual environment for healing. In Ayurveda, insomnia is often associated with a Vata imbalance. Although, imbalance in either of the doshas viz. Vata, Pitta or Kapha could be resulting into loss of sleep.
Recreating the Balance
• Vata imbalance is often associated with difficulty in falling asleep. It correlates with hyperactivity, hypersensitivity, anxiety, worry. People with such imbalance require 6-7 hours of sleep. In case you are Vata type and affected with occasional insomnia and sleep disturbances, you need to understand that your sleep pattern needs to organized and followed. Advised sleeping time for Vata types is around 10:00 p.m. The best sleep position would be to sleep on your left side. Warm sesame oil massage on the soles of the feet especially at bedtime is recommended for Vata types, especially in case you suffer from insomnia.
• Pitta imbalance is often associated with irregular awakening (difficulty in maintaining an unperturbed sleep). Pitta types need 7-8 hours of sleep and need to avoid lights at bedtime, sleep more relaxed. Advised to sleep by 10:00 p.m. – 11:00 p.m. For the Fire types, sleeping on your right side is recommended. Pitta types may need oil massage of some soothing and cooling oil like coconut oil for having a good night’s sleep.
• Kapha types would generally have imbalance caused by over-sleep and waking up in lethargic state. Persons with such disorders, tend to feel sluggish, tired, and completely exhausted regardless of the long night rest such person had. People with such imbalance need 8-9 hours of rest. For the Kapha types, sleeping in the day time is strictly forbidden. Sleeping little late is fine , around 11:00 p.m. – 12:00 a.m. The Sleep position for the Phlegm types is Left side. Mustard oil or sesame oil preferably previously warmed may be massage on the soles of the feet as well as scalp region.
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Detoxification for Insomnia
Ayurvedic remedies for detoxification helps to thoroughly cleanse body systems so as to balance and reduce the accumulated toxins within the body. As these toxins cause imbalance in the three doshas of the body, timely detoxification of the body helps restore the natural balance of the doshas. Ayurvedic science believes that one can only enjoy the fruit of health if all the three doshas are in balanced state. Ayurvedic remedies for detoxification help to re-create the balance in the doshas. Removing of build up toxins and impurities in the system interfere with sound health of an individual both physically as well as mentally. Therefore, so as to relieve the symptoms of insomnia and loss of sleep, the Ayurvedic doctors stress on applying the parameters of holistic health with the process of thorough detoxification. Therefore, when taking up the Ayurvedic treatments for insomnia, it needs to be understood that the accumulation of toxic matter prevents proper nutrition from reaching the tissues and blocks the processes that cleanse them of impurities. Detoxification is therefore considered as must for insomnia patients.
Improving Digestion
For getting rid of most of the ailments, acute as well as chronic, Ayurveda lays emphasis on strengthening the gastric fire. Similar is recommended in case of sleep disturbances or insomnia. When the food is properly digested, this will leave very little chances of formation of toxic matter that forms the cause for a number of diseases, including insomnia. The focus of treatment in the Ayurveda for improving digestion and also for treating the digestive disorder is:
•Eliminating the Ama from various parts of the body (Dhatus) and balancing the Doshas – Vata, Pitta and Kapha.
•Correcting the Agni (The digestive fire)
•Rasayana and Rejuvenation Therapies would be provided.
Panchkarma Ayurvedic Treatments for Insomnia
Panchkarmas are the Ayurvedic detox procedures which greatly help to remove both the physical and mental toxins. Panchakarma, in Ayurveda, has a deep philosophical meaning of healing. It is the ultimate detoxification process. As the name suggests, ‘Pancha’ in Sanskrit means five and ‘Karma’ means actions, so literally translated ‘Panchakarma’, a set of five systematic actions or treatments used for purification of the body. It is employed to balance doshas and to flush out the toxins from the body through the normal modes of elimination like the intestines, sweat glands, blood vessels and the urinary tract. Thus, it restores internal balance and harmony in the body. Mainly for treating insomnia, the panchkarma Ayurvedic procedures that we generally recommend are Basti, Virechana and Nasya.
Rejuvenation Ayurvedic Therapies for Insomnia
The Rejuvenation therapies are designed mainly to revitalize the body tissues, remove accumulated stress and toxins from mind and body, which are usually the result of unhealthy lifestyle. Rejuvenation therapies ensure optimum strength and good health. Bring calmness, improve concentration, memory and makes skin look radiant. As the rejuvenation Ayurvedic therapies aid to increase Ojas, thus providing immunity boost, they work wonderfully well for curing the ailments of insomnia and disturbed sleep. Some of the rejuvenation Ayurvedic therapies for insomnia are Shiro Abhyanga, Shiro Dhara, Shiro Basti, Shiro Pichu, Pada Abhyanga, Abhyanga, SSPS, and we highly recommend these to be taken on the purified body after taking up detoxification and Panchkarma Ayurvedic treatments for long lasting results. Padabhyanga is highly effective for insomnia and it includes massage of the foot and leg, stimulates all organs of the body and increases Ojas and induces a state of deep relaxation. Shirodhara is another highly beneficial External Ayurvedic treatment for insomnia and sleep disturbances.
Stress Management Essential for Insomnia
When you take up Ayurvedic treatment for insomnia, you would appreciate that our doctors also tend to provide you thorough counselling regarding stress management. This is because stress and anxiety are closely related to insomnia and sleep disturbances. Ayurveda believes that stress affects Agni, dosha, dhatu and ojas. These imbalances eventually start affecting your physical and mental health in so many ways, that it becomes difficult to even identify that the stress has been the primary cause for your disturbed sleep.
Yoga and Pranayama
Yoga asanas and Pranayama deep breathing techniques are great supportive therapy for sleep disorders and insomnia. Yoga Nidra and Shavasana are the yoga therapies that are particularly helpful. In yoga nidra, one appears to be sleeping but the unconscious mind is functioning at a deeper level and it is sleep with a trace of deep awareness. This process of Yoga nidra involves aimless and effortless relaxation.
Meditation
Many a times thorough mental relaxation and self awareness of your mental state creates wonders for recovering from insomnia. When meditation is practised regularly along with other recommended therapies for insomnia, it particularly provides with relaxing and rejuvenating experience for the mind. Meditation is not really putting efforts on the mind, rather it is simply allowing the mind to have its own way and not interfering in any way what so ever ,just being remaining watchful and witnessing . Therefore, practicing meditation technique twice a day is a powerful mind-body healing approach to the problems of insomnia.
Ayurvedic Herbs for Insomnia
Ayurvedic herbs and herb combinations for insomnia like Ashwagandha (Withania somnifera) Brahmi (bacopa monneri), Jatamamsi (Nardostachys jatamansi) provide substantial relief in the ailment of insomnia. These Ayurvedic herbs not only work as brain tonics, but also help in balancing the doshas and nourish the ojas. Tagara is another recommended Ayurveda herb for insomnia. Also, another herb by the name of Shatavari (Asparagus racemosus) is a body and brain rejuvenator, good for intellect and also helpful in the condition of insomnia. This is because this herb helps undo the everyday strain and induces sound sleep. Ayurveda herbs for insomnia work well on your system once you have undertaken the programmes of thorough cleansing and detoxification.
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Ayurvedic Diet Suggestions for Insomnia
As for relieving the ailment of insomnia, the recommended diet is focused on dosha balancing. You could be advised to take a cup of warm milk with cardamom, cinnamon at bed time. Also, heavy and nourishing diet like ghee, milk, sugarcane juice, rice, curds, jaggery based products etc. are recommended for curing insomnia. Ayurveda recommends nutritious diet that nourishes the ojas especially to those who are suffering from insomnia or sleep disorders.
About the Author:
Dr Sonica Krishan is Author and Speaker in the areas of Healthy and Joyous Living through Ayurveda, Meditation, Yoga and other Contemplative practices. She is a leading Ayurveda Professional in India. She is also Health Writer, Columnist, Editor, Ayurveda Consultant at Herboveda and Holistic Healing Coach. Dr Sonica is open for National as well as International Collaborations with interested people / institutions in fields of Ayurveda, Meditation and Yoga.