In Ayurvedic wisdom, sleep is considered vital to our well-being and is one of the three pillars of health, alongside good digestion and a healthy balance of energy. These three aspects of life are our stable foundation for radiant health and where we begin when we are looking to find balance.
Yet, we live in a world many symptoms of Vata imbalance, such as stress, anxiety and insomnia, are common and feeling sleep deprived is almost considered a normal part of modern living. Having quality sleep is the foundation for so much of our health, and we all know how much more nourished, calm, and radiant we feel after a good night’s sleep.
Here are some helpful understandings and tips from the Ayurvedic Perspective to support a deep and restful sleep:
Eat a light, warm and easy-to-digest dinner, ideally before 7 pm, to give your body time to digest your meal before sleep. Avoid having late dinners, snacks, or desserts to support your digestion and help you feel light upon rising.
Begin to disconnect from technology to align with your natural circadian rhythm about two hours before bedtime. Start to switch off your devices, turn down the lights and perhaps burn a candle or some fragrant incense.
Abhyanga is the nourishing practice of self-massage that can be profoundly beneficial for calming our nervous system and balancing Vata dosha, which is needed for a restful night’s sleep. Indulge in a soothing self-massage with warmed oil (well after you have digested your meal) and shower before getting ready for bed. For more information about how to practice Abyangha, you can see our blog here.
If desired, enjoy warm, spiced milk between dinner and bedtime to help you start to wind down and boost Ojas. Heat a cup of milk over the stove and add a pinch of turmeric, ginger, cardamom, and cinnamon. To sweeten, add 1 chopped Medjool date and blend together to create a creamy consistency.
Before bed, you may like to practice some gentle Yin Yoga, Pranayama (breathing techniques), or an evening meditation to start to wind down. Just a simple practice of 10-15 minutes of stretching, gentle breathing and meditation (perhaps sitting on your bed) can be a powerful way to release stress from the day.
The last and most important thing we can do for a good night’s sleep is to get to bed before 10 pm whilst Kapha dosha is predominant, and we feel a natural sense of rest. Ayurveda teaches that from 10 pm-2 am, Pitta energy returns, and many of us experience a natural second wave of energy at this time and can struggle to get to sleep.
Fermented green papaya is a great way to add green papaya to your daily plate to aid digestion and add a crunchy punch to satiate the senses. It’s readily available year round and if you’re lucky you might already have a few trees growing locally.
