Sound sleep is one of the pillars of health. In Indian culture, sleep is personified as Nidra-Devi, or the goddess of sleep. Good sleep is also a prerequisite for a happy state of mind and a basic requirement for all living beings. Not only humans and animals but plants and even microbes have some form of circadian rhythm with active and resting states. We all need a break from our active phases, whether work or leisure. So when our mind and senses retire from their constant involvement with the outer world, it is experienced and understood as sleep.
The technological advances of the 20th and 21st centuries with electricity and other gadgets have enabled us to continue our activities longer, or at whatever time we want, leading to very different sleeping cycles than what we have been used to over our evolution. They are not only different, they are also shorter. The primary disturbing feature being staying awake late into the night. Even a casual search for the effects of a bad sleep pattern will show how it can affect the functioning of the mind, metabolism, the vital organs like the brain and the heart, memory and creativity. Every aspect of our health can be compromised due to unhealthy sleeping habits. So here is a brief account of do’s and don’ts from Ayurveda to help us sleep right!
SLEEP TIMINGS
When is the best time to sleep? An ancient Sanskrit text called Manusmruti has the following simple advice for all those who like to be active at night.
Ratreehee swapnay bhutanaam cheshtha-karmanaahaa ahaha |
“For all living beings, night is for sleeping and day is for doing various activities.”
For the maximum benefits from sleep, Ayurveda recommends that one should sleep by 11 pm and wake up, latest, by around 7 am. We need to sleep a minimum of 6 to a maximum of 8 hours a day.
This primary understanding is supported thoroughly by Ayurveda. Sleeping in the day results in excess Kapha Dosha in the body leading to heaviness and laziness. At the same time, staying awake at night will lead to an unnecessary increase in Vata as well as Pitta dosha leading to dryness and excess heat in the body. So sleeping at the wrong time pushes all three Doshas out of balance!
Sleep is considered good when one can regularly sleep through the night undisturbed,without the need for any chemical sleeping pill or harmful relaxants like alcohol. Modern science re-affirms that night-time is the best bed-time due to the release of the melatonin hormone, triggered by darkness, as well as because of the body’s natural circadian rhythm.
Good, sound sleep can replenish brain energy, help to organise a multitude of information received by senses during the day and keep us attentive and alert.
OTHER BAD SLEEPING HABITS
- Getting up late in the morning can lead to obesity, constipation, low digestion and high cholesterol.
- Late nights can result in dry skin, burning feet, excess heat in the body, joint pain and bodyache.
- Sleeping after lunch or in the afternoon is strictly prohibited in Ayurveda as it can lead to diabetes, excess fat, stiff joints, frequent cold and cough, sinusitis and laziness.
- Shortage of sleep can lead to errors of judgement, reduced decision making capacity, memory loss, confusion, irritation, anxiety and even depression.
TIPS FOR SOUND SLEEP
- Try to sleep and wake up at the same time everyday.
- Avoid using mobile phones or other clutter-free.
- Do not keep plants in the bedroom, especially cactus plants.
- Listening to soothing music before going to bed helps to have deep sleep. Music albums like Shreeguru Dr. Balaji Tambe’s ‘Spirit of Harmony’ and Yoga Nidra’ would be excellent for this purpose. Singing Aum before bed is a great way to have sound sleep
- Applying Abhyanga sesame siddha oil on the body before bedtime helps relax faster for sleep.
- Applying a few drops of Brahmaleen oil on the crown centre of the head.
- Put 2-3 drops of pure homemade ghee or Santulan Nasyasan Ghruta in the nose for improved sleep.
- In Ayurveda there are many herbs that help to calm the mind and help for sound sleep, and do not have the harmful side effects of chemical sleeping pills. Products like San Relax syrup or Nidrasan have been devised to aid sound sleep.
Sleep can be one of the joys of life. It should come to you easily and naturally at the right time of the day. Waking up should make you feel both rested and energetic. If you have trouble sleeping or face insomnia, you must remedy the situation as soon as possible or consult an Ayurvedic physician about it. Ignoring sleep can lead to many other health problems. We hope you can use the solutions given above to receive the blessings of Nidra-Devi!