Ayurvedic Sleep Hygiene: Tips for Restful Nights & Renewed Energy
By: Deepa Somasunderam and Naveera Perera
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Unlocking the Secrets of Ayurveda: A Collaboration with Siddhalepa
The Beautiful Societies joins forces with Siddhalepa Ayurveda, a leading Sri Lankan Ayurvedic company, to bring you a series on harnessing the power of Ayurveda for your well-being.
In this series, you'll:
Gain insights from the source: Learn directly from Siddhalepa's registered Ayurvedic doctors, all People of Color (POC) experts preserving this heritage.
Discover practical applications: Explore time-tested practices to integrate Ayurveda into your daily routine, addressing concerns like sleep, stress, and overall well-being.
Transform your life: Unveil the holistic philosophy of Ayurveda and empower yourself to achieve optimal health, naturally.
This collaboration takes you to the very heart of Ayurveda in South Asia. Get ready to embark on a transformative journey towards a healthier, happier you.
Getting a good night’s sleep as an adult has become a luxury. With smartphones by our bed, long days and life’s inevitable challenges, the combination of stress, blue light and insomnia only means one thing: inadequate sleep. In fact, the CDC recommends that adults need a minimum of seven hours of sleep to function well, and yet statistically they estimate that one in three adults do not.
Ayurveda is a source of ancient wisdom which helps us understand our body and pinpoints to certain innate causes you might have if you have trouble falling asleep. An understanding of basic principles of Ayurveda and learning simple Ayurvedic sleep tips can help you with achieving that precious shut-eye that your covetting.
This topic is best left to ayurvedic experts so we spoke to a registered ayurvedic professional Dr Kalani Perera for her top tips.
Dr Kalani Perera is the Head of Clinics at Siddhalepa Ayurveda in Sri Lanka, a renowned
ayurvedic company who own ayurvedic hospitals and spas in Sri Lanka and Europe.
Perera is a registered ayurvedic doctor who has completed her
BAMS (Bachelor of Ayurveda Medicine and Surgery) at the University of Colombo and was previously an
Ayurvedic Doctor at Jetwing Hotels and Vakkaru Maldives.
Ayurvedic principles on sleep
At the outset, Perera cautions us that “Ayurveda is a way of life and is not simply a wellness treatment” and this is a fundamental understanding that should underpin your approach to an ayurvedic lifestyle. Perera explains that Ayurveda, is in fact, ‘the science of life”.
Ayurveda guides us on how to live from how to wake up in the morning, how to nourish ourselves, the type of clothes we should wear, the best practices to adopt for our reproductive health and more. In short, this is a guideline for healthy living and is referred to as Dinacharya (Day rituals). Dinacharya includes a guide on how to sleep.
Perera says, “according to Ayurveda, sleep is the most important activity in our lives”. She explains that “when we get good sleep, it has the most fantastic impact especially in terms of longevity and vitality on our bodies, even more than medicine”.
To understand sleep in Ayurveda, the first thing to keep in mind is that everything in this type of science revolves around three pathophysiological constitutional types. Perera notes that this is called “the tri-dosha, which includes vata, pitta and kapha - the basic principles of Ayurveda”. They are responsible for homeostasis and health and are responsible in determining various functions, including sleep.
In describing the meaning of tridosha, Perera pointed out that ‘tri’ refers to the three basic elements, while ‘dosha’ means, capable of vitiation.
Perera therefore emphasised that “When vata, pitta, and kapha are vitiated they produce disease, whereas when they are in equilibrium, they maintain the perfect balance and harmony in the body”.
A breakdown of the doshas
Vata: Responsible for regulating our movements, including the movement of our cells, molecules, nutrients, and wastes. It consists of space and air.
Pitta: Responsible for regulating our metabolism. Perera noted that this includes “not just the digestive system but the metabolism of each and every cell.” In other words, “the pitta dosha may be associated with the activities of enzymes, growth factors, hormones, and the reactions required for homeostasis and the maintenance of basal metabolism”. It consists of fire and water.
Kapha: Responsible for regulating and maintaining our body form, mass, shape, and flexibility. Perera elaborated that our blood volume, bones, muscles, muscular organs are part of Kapha dosha. It mainly consists of water and earth, the latter of which she explained refers to the quality of the earth.
According to Perera “Each and every person has a combination of vata, pitta and kapha although their percentage can vary. This percentage is what we call our unit body constitution”. This means, if someone says they are pitta, they have a high percentage of pitta dosha and a low percentage of vata and kapha doshas.
The effect the tridoshas have on sleep
On considering how the tridoshas affect sleep, Perera noted that “kapha is the main cause to not sleep and vata is the cause for less sleep”. She explains that according to the Ayurvedic texts, “sleep (Nidra) is caused by increased kapha, and insomnia (Anidra) by increased vata or pitta, which may follow physical or mental exertion, or disease”.
Any disturbance in the balance of doshas can affect your sleep and also lead to sleep disorders. In order to gain an understanding of the different types of health issues you may have, Perera advises that the first step should be to diagnose your body constitution (prakurthi). This will allow you to find which dosha is the most dominant and make a personalised plan.
Your dosha is connected to your sleep pattern:
Vata dominant: You have poor-quality sleep, and you often complain of insomnia.
Pitta dominant: you have moderate sleep often disturbed by dreams.
Kapha dominant: You fall asleep easily and find it difficult to stay awake. This dosha is associated with heaviness, moisture, and lubrication.
Ayurvedic Sleep Treatments
Ayurveda has a range of treatments that can help with better sleep and Perera went into detail about these therapies with us.
Shiro Abhyanga
This is a complete massage of the head, neck and shoulders.
How it works: Warm Ayurvedic oil is massaged into the head and is absorbed into the scalp through the roots of the hair where there is a high concentration of nerves. A relaxing head, neck and shoulders massage follows, allowing the oil to absorb into the scalp through the hair roots.
Benefits: Reduce stress and pain in neck, shoulders and head.
Shirodhara
A very unique and popular ayurvedic treatment that involves treating your third eye which soothes your body and mind. If you have not tried shirodhara yet, we suggest you give this tranquil treatment a go.
How it works: Warm Ayurvedic oil is poured in a steady stream over the forehead (also referred to as the third eye). The treatment is performed for 45 minutes for 3-7 days, depending on the clinical condition. Stimulating the "third eye" area releases chemicals in the brain such as serotonin which controls feelings of pleasure and relaxation.
Benefits: Improves focus, concentration and relaxation all of which influence healthy sleeping patterns. It also frees the energy channels along the spine that help to calm and clear the mind.
Shirovasti
This is essentially a herbal oil bath for your head and the length of the treatment varies depending on your dosha.
How it works: An intensive herbal oil application whereby medicated ayurvedic oils are applied to the head through a cap.
Benefits: This treatment boosts immunity and increases your metabolism.
Shirochikitsa
How it works This unique Ayurvedic massage uses thumb pressure on the neck and shoulders to relieve tired muscles so you leave completely relaxed. Next, a gentle head massage with Ayurvedic oil is followed by a head wrap which helps prevent dry hair and nourish hair roots. Finally, a spinal massage with hot seeds.
Benefits: To treat mild headaches.
Chakra
How it works: The body has seven distinct energy centres or chakras (wheels), starting at the top of the head and ending at the bottom of the spine. They regulate all parts of your body, influencing everything from emotional processing to resistance to disease. This rejuvenating treatment includes energy work, a foot massage, and a warm conditioning scalp massage.
Benefits: Promoting harmony between the body and mind by balancing chakras.
Ayurvedic rituals that can supercharge your sleep
Small steps go a long way. This is why ayurvedic rituals are nothing out of the ordinary and all Ayurveda asks us to do is to carry on a smooth dinacharya routine. Usually, sleep tips give us a list of things to do just before sleeping but according to ayurveda it’s about the rituals you practice all day from the moment you wake up.
Here we have rounded up everything you need to know to create the perfect dinacharya routine.
A glass of warm water first thing before sunrise
“We have to wake up early in the morning before sunrise”, emphasises Perera, “and drink a glass of warm water”. This should be the first food and drink for the stomach.” To take it a step further, Perera advises to “mix it with a few drops of lime juice, bee honey or turmeric”.
Practice Pranayama
Pranayama is alternate nostril breathing (also called “naadi shodhana pranayama”) and is an important ayurvedic technique for improving sleep disorders and stress.
“Pranayama should be undertaken on a regular basis",” advises Perera as it is an effective method of calming your nervous system and that according to dinacharya, it is best done in the morning. Perera says with regular practice of pranayama, “you are bound to get deeper, and longer sleep of high quality.”
Work out
You already know exercise helps with sleep and ayurveda confirms this. According to the dinacharya, Perera advises its best done in the morning and this is very good for improving our sleeping pattern.
Eat light meals
One way to eat light meals is to eat fruits with your breakfast, according to Perera. She further recommends cutting off or keeping the intake of processed food or food with preservatives to a minimum.
Most importantly, Perera says “your dinner should be even lighter.” She explains that this is connected to regulating our blood sugar. After our dinner time there are no more activities. So, when we directly go to sleep, in a lay down position, the blood circulation prioritises our digestive system. This makes it very easy to get high sugar in your blood volume. That's how diabetes starts”.
She further cautions, “we do not recommend fruits for dinner as it can make our stomach feel heavy and bloated and you might notice that you feel constipated the next day”. She further advises against fast food or meals rich in oil or sauce for dinner.
Practice Self Compassion
“Your wellness and health depend considerably on a balance among your mind, body, and soul”. A positive mind and a positive environment is therefore important.
Perera highlights that “you should be mindful of who you talk to right before going to sleep” as well.
Have an early dinner
Perera advises that you should have your dinner early between 6.30 to 7.00pm because the “digestive fire starts cooling down after the sunsets”. Ideally, the time gap between your dinner and the time you go to sleep should be more than 3 hours.
“But nowadays, people are very busy. So, they will always have a late dinner,” says Perera which can really negatively impact your sleep.
Tech cleanse
Perera continues from the above advice that, “after having a late dinner, they go to sleep. They don't go to sleep, just alone. They go to sleep with the phone” Perera commented.
This, she says “is the starting point for what then comes insomnia or stress or anxiety or depression”. As a result, Perera advises to switch off your mobile, computer, television, and social media activities, two hours before going to sleep.
Maintain a disciplined sleep schedule
Ideally, you should have uninterrupted sleep for 6-7 hours per day.
Use aromatherapy regularly
Perera confirms that a calming ambiance can be created through aromatherapy using essential extracts from plants, specifically, their herbs and essential oils.
A good remedy for better sleep is aromatherapy through inhaling essential oils. This, Perera notes, “could help relieve stress or depression, and improve your sleep quality and immune function”.
Types of recommended essential oils: Tea tree, cinnamon, clove, eucalyptus, thyme, rosemary, lavender, pine, and tea tree oil, which is one of the more well-known immune-enhancers.
How to use: Use the essential oils in your bath or through inhalation.
Take an Ashwagandha-rich Supplement
Perera alternatively proposed that you can take herbal supplements. For example, from the Siddhalepa range, Perera specifically recommended the Ayur Nerve Capsule which is rich in ashwagandha and helps with the proper functioning and calming of the nervous system.
Have Herbal Teas
Perera also suggests trying herbal teas which are caffeine-free and have soothing effects on your body and mind. For example, from the Siddhalepa range, Perera recommends the Ayur Serene Tea which is a potent mix of herbs that helps relieve stress, anxiety and depression.
