Sleep (Nidra), is considered one of three pillars of good health according to Ayurveda. It is equally as important as diet in sustaining health and vitality.

Ayurveda offers invaluable tools, practices, routines and remedies to give you a better night’s rest.

The Ayurvedic evening routine known as Ratricharya, is a key step to bringing radical change in body, mind, and consciousness.

  • Ratri = night
  • Charya = routine/regimen

Having a regular evening routine attunes the body’s rhythms to nature’s cycles— the sleep-wake cycle, digestive cycle, hormonal cycle and more for greater health and vitality.

The Ayurvedic evening routine includes various self-care practices to live in alignment with nature’s rhythms, regularize the body’s biological clock, brings balance to the nervous system and hormones, calms the mind, prevents disease and supports a restful night of sleep.

THE UNDERLYING CAUSE

According to Ayurveda, we must consider the underlying cause of each health complaint, such as poor sleep patterns, and treat not just the symptoms, but the underlying cause behind the symptoms.

While remedying poor sleep patterns, we must also consider what is causing the sleep disturbances to begin with, and address those factors also.

Consider the following, and make lifestyle adjustment when applicable:

  • Are you getting enough exercise during the day?
  • Are you waking up early enough in the morning?
  • Are you napping during the day?
  • Are you supporting your mental health and do you feel like you have the tools to process your thoughts and emotions in a healthy way?
  • Which direction do you sleep? Ayurveda recommends sleeping facing east!
  • Do you have a Vata or Pitta dosha imbalance?

Don’t know your predominant dosha type? Email us for a free online quiz to determine your unique mind-body type!

WHEN’S BED TIME?

According to Ayurveda, at different times of the day, the three bio-energies, also known as the doshas, are activated.

Ayurveda suggests that the best time to sleep is between 9:00-10:00pm during “kapha time,” or kapha kala, when the elemental qualities most conducive for sleep are most active.   

After 10:00pm pitta time, known as pitta kala, kicks in and many people notice a “second wind” of energy, motivation and munchies (all pitta qualities,) around that time— hence the importance of sleeping by or before then.

RITUALS FOR A GOOD SLEEP (Nidra)

1 Hour Before Sleep

  • LET THE “SUN” GO DOWN IN YOUR HOME: Dim the lights, turn off technology and put your phone away. Our natural sleep chemical melatonin starts to activate with less lighting which helps naturally put us to sleep. Strong, harsh and blue light prevents melatonin from activating.
  • AVOID EXERCISE, WORK OR DIFFICULT CONVERSATIONS: Avoid stimulating the body and mind.
  • TRY MOON BATHING: Go out under the night sky and bathe in the light of the moon. This ancient practice is known to harmonize our natural sleep-wake cycle, balance hormones, calm excess pitta, cool the body and mind and let you sleep soundly (especially in summer months!)
  • PRACTICE RESTORATIVE YOGA: Relaxing and restorative yoga poses like Viparita Karani, also known as Legs Up the Wall, or Supta Baddha Konasana, or Reclined Bound Angle Pose, are known to relieve tension in the body and soothe the nerves, senses and mind to unwind for sleep!
  • MAKE A SLEEPY TIME WARM AYURVEDIC DRINK: If you know you have trouble sleeping prepare and enjoy the warm drink suitable for your predominant Dosha type below:
    • VATA: Boil ¼ tsp ground nutmeg in 1.5 cups raw organic milk or almond milk for 2-3 minutes.
    • PITTA: Boil 3-5 cardamom pods in 1.5 cups raw organic milk or almond milk for 2-3 minutes.
    • KAPHA: Boil ¼ tsp dried chamomile in 1 cup water for 2-3 minutes.

Right Before Sleeping

  • RUB SESAME OIL ON THE BOTTOM OF YOUR FEET (Pada Abhyanga): Many nerve endings are in the bottoms of the feet. This practice helps soothe and ground Vata commonly responsible for not being able to sleep.
  • PUT A FEW DROPS SESAME OIL ON THE CROWN OF YOUR HEAD (Shiro Abhyanga): An excellent treatment for soothing Vata by calming the nerve endings in the crown of the head.
  • PUT 1-2 DROPS OF SESAME OIL IN EACH EAR (Karna Purana): Again, sealing the top end of the nervous system through the ears (another seat of Vata.) An excellent regular treatment for tinnitus also!
  • SPRAY LAVENDER ESSENTIAL OIL ON YOUR PILLOW: Lavender calms Vata and Pitta in the mind and soothes the senses helping you to fall asleep.

If you still have trouble sleeping consider adding the following:

  • Use earplugs and an eye cover to withdraw the senses (Pratyahara)
  • Listen to a guided Yoga Nidra track to help you fall asleep
  • Play water sounds or white noise on low volume – it soothes the nervous system. It’s the same sound we heard inside the mother’s womb!

DIVE DEEPER WITH A PRIVATE AYURVEDIC ASSESSMENT & CONSULTATION

Contact us to book a private Ayurvedic Assessment and Consultation to determine your unique mind-body type, receive an assessment of your current condition and develop a customized wellness plan with a unique nutrition guidance, daily routine, treatments, herbal remedies, and more to experience greater vitality and support sound sleep!