Tips for INSOMNIA according to Ayurveda

Insomnia is a sleep disorder where people have difficulty falling asleep, or staying asleep as long as desired. Insomnia during night is typically followed by day time sleepiness, lack of energy, drowsiness, fatigue, irritability, sulkiness. It can also take a toll on your mental focus which may further impact your daily activities and work.

According to ayurveda lack of sleep in night or in ancient texts its called RATRI JAGRAN., according to ayurveda lack of sleep in night or being awake in night because of different reasons may increase your vayu which can lead to different vata vyadhis such as -joint pains, lower pelvic dissorder, indigestion, and etc.

TIPS TO CURE-

  1. MEDITATION OR DHYANA

Meditation or dhyana as ayurveda is a cure for every disorder mankind may have because every disease or disorder can cure if you can stay concious in every situation.

Basic steps of meditation —

  • Find a quiet area, sit or lie down ,depending on what feels most comfortable.Lying down is preferable at bedtime.
  • Close your eyes and breathe slowly. Inhale and exhale deeply. Focous on your breathing.
  • If a thought pops up,let it go and refocus on breathing.

As you try meditation for sleep be patient and kind with yourself. It,is just a practice everything takes time.Start by meditating for 3 to 5 mins. before bed. over time slowly increase the time to 15 to 20 mins.

it will take time to learn how to quite your mind.

2. Avoid Caffein, Nicotine And Alcohol

Found that drinking and smoking or consuming any of these (caffeine, nicotine, alcohol) Within 4hrs. of bed time were associated with increased sleep fragmentation. This include negative effects on sleep duration, sleep efficiency and wake after sleep onset.

3. Aoid using mobile phones and laptops in night

The blue light emitted by your cell phone screen restrain the production of melatonin, the hormone that controls your sleep-wakeup cycle(aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day.

✔REMEDIES FOR INSOMNIA

  • SIP WARM MILK BEFORE BED

Milk stimulates the production of melatonin, the sleep inducing hormone. According to ayurveda Buffalo milk is heavy and best for patients suffering from insomnia.

  • HAVE CONCOCTIONS

Boil 3grms. of fresh mint leaves or 1.5grms. of dried powder of mint leaves in one cup of water for 15–20 minutes. Take lukewarm with 1 tabelspoon of honey at bedtime.

  • RELAX WITH MEDITATION

Do yoga and breathing exercises and meditation are excellent ways to relax the mind and allow it to sleep.

  • TAP THE POWER OF AYURVEDIC THERAPIES

Ayurvedic therapies like SHIRODHARA, SUDARSHAN KRIYA help to relax the mind and quell disorders like insomnia.

  • MOVE THE BODY

Practice sports or workout for atleast 30 mins. daily to tire your body and channelize the energy.

  • VITAMINS FOR BETTER SLEEP

A moderate quantity of Vitamin D, B12,Calcium, Magnesium, Potassium should help to induce sleep.

  • FOOD FOR CURE

Almonds, Pistachios, Walnuts, Chamomile tea, passion flower tea with honey, Lavender tea is good for insomnia.

Melatonin rich food sources —Banana, Barley, Pomegranate.

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