Nowadays in every age group be it adolescents, youngsters, middle-aged or old people, insomnia is quite prevalent. It is often a result of stress or a change in the daily routine. Due to irregular and unhealthy eating habits like excessive intake of alcohol and intake of junk food, late night dinners and that too heavy, people generally don’t get a sound sleep. Sign of sound sleep is when you get up in the morning and feel fresh and energetic.
Insomnia can lead us to, lesser learning, lesser development, we are less bright, we make worse decisions, we accomplish less, we are less productive at work, we are prone to errors at work, and we undermine our true intellectual potential.
Insomnia is named as ‘Nidra-naasha‘ in Sanskrit which means “lack of sleep”.
In Ayurveda, it is described as a condition that is caused by the aggravation of the ‘Vata’ dosha (One of the three bio-energies). Satva, Raja and Tama are the three qualities of mind. Tama is essential for healthy sleep, while Raja is responsible for interrupted sleep and early waking.
Dietary advice for Insomnia
- Eat warm, moist, well-cooked meals and easily digestible meals, especially in dinner.
- Include berries, melons, avocado, coconut, olives, buttermilk, nuts and seeds in your diet.
- Avoid raw sprouts and cabbage as it aggravates Vata Dosha.
- Avoid excessive intake of tea, coffee and alcohol.
Herbs to improve sleep quality
- Tulsi (Ocimum tenuiflorum): It regulates the stress hormone cortisol and helps the body to manage the pressure of stress along with its valuable benefits of antiaging and detoxification. It nourishes mind, improves immunity and leads to a stress-free life.
- Ashwagandha (Withania somnifera): It Improves energy levels, boosts blood circulation and tackles stress. It also has anti-inflammatory and anti-arthritic properties, enhances stamina, muscular strength, analgesic, boosts immunity.
- Brahmi: It contains Brahmi (Centella asiatica) which enhances memory and concentration, protects the nervous system, stress-reliever and helps fight depression.
These herbs support sound and refreshing sleep by naturally rejuvenating and calming the nervous system. They relieve stress and tiredness while supporting a natural, comfortable and restorative sleep. Apart from having these herbs, do make some changes in your lifestyle for eg. don’t watch TV or any kind of work on your bed, make your room totally dark and quiet, it activates super sleep hormone melatonin, exercise regularly like walking, jogging and do practice Pranayama and deep breathing exercises.