Are you in the habit of checking your mobile phone/laptop or
watching television late into the night or munching spicy delicacies late in
the evening?
Well, you may be exposing yourself to the risk of contracting
Insomnia, the inability to fall asleep or remain asleep. Left untreated, the
sleep disorder is linked to increased illness or morbidity.
Today’s generation is harried by the fast pace of life at one
level and obsessed with their diet and exercise at another. However, sleep is
often not given due attention. It’s a time when the body is at rest and gets to
heal itself.
Insomnia or sleeplessness can, therefore, be destructive if left
unaddressed. It not only has the power to damage health, but will also
seriously compromise the quality of your day. When the mana (mind), indriya (senses)
and sharira (body) are not rested well, they all perform at
below optimum level. Therefore, we need to understand the mechanism of sleep
and reset it so that we get a good night’s sleep.
The ideal time to catch some nap, according to Ayurveda, is the
evening ‘Kapha’ time (from 6 pm to 10 pm). If we are still awake after 10 pm,
we naturally enter ‘Pitta’ time of the day and our nervous system gets wired
again. The Ayurveda Samhitas refer Ahar (Diet), Nidra (Sleep) and Brahmacharya
(appropriate sensory indulgence) as the three vital factors in leading a
healthy life.
Sleep mechanism
As diurnal mammals, our sleep is dictated by the circadian rhythms of
the universe, i.e., the cycle of the sun. When the sun goes down and our eyes
sense darkness, the brain releases certain hormones like melatonin and it goes
into a subtle frequency, slowing down our body and finally putting it to sleep.
The second determinant to sleep is our body’s own rhythm or internal
clock. This trains the body to sleep at a specific time. So, even if we travel
to a different time zone and the sun is up and bright, the brain will prepare
to sleep because it has created its own rhythm. Gradually, the circadian rhythm
will take over your body’s rhythm and automatically adjust to the jet lag.
Insomnia (Nidranash)
When our brain does not release the required amount of melatonin due to
any reason, Insomnia occurs. This can be due to anything ranging from lack of
physical work, overwork or even spending too much time on the screen. Let’s
understand this better.
Types of Insomnia
You can’t go to sleep
If falling asleep is a problem, it is usually the Rajoguna (the
quality in the mind that keeps you engaged with the world) that is at play. At
this stage, the brain is confused over whether it wants to release melatonin to
put you to bed or serotonin to keep you going. This happens when we find it
difficult to disconnect ourselves and are overly wired.
Intense thoughts, loud sounds, cell phone light, bright lights, lack of
physical strain can all fool our system that it’s still daytime and we need to
keep going.
You can’t stay asleep
In this type of Insomnia, falling asleep is not a problem, but staying
asleep is. This happens when a person has a heavy belly or is physically
exhausted, but the mind is still very active. After one or two sleep cycles,
the body receives the bare minimum rest it needs and the mind goes into
wakefulness again. This type of Insomnia becomes harder to treat as time
progresses. A person may also wake up after a few sleep cycles if there is
sickness or pain involved.
It is important to know that when a person
wakes up between 2AM and 6AM, it is the Vata time of
night. Vata is responsible for keeping the mind active and so
falling back asleep may automatically become more challenging.
What can be done?
To treat Insomnia means to regulate Vata successfully. Vata can
be tackled through lifestyle changes, changing food habits and external
therapies.
Let’s have a look at each.
Lifestyle
• Hitting the bed before the Pitta time of
the day, i.e., before 10pm, can help with a good quality sleep. This is also
the time when there is a surge in melatonin and the mind becomes calmer,
preparing to have a good nap.
• It is good to have a specific time to sleep and wake up
every day. This can help set the internal clock and allow your brain to release
melatonin more easily, providing you with better sleep cycles.
• Keep the room dark and devoid of any sunlight or electronic
light. This can help the brain receive good sleep signals.
• Avoid all activities for at least 2-3 hours before bedtime.
This can calm the brain, helping you catch sleep easily.
• Wear socks before going to bed. It can regulate body
temperature as well as the nervous system. This is especially good for those
who wake up with sudden anxiety.
• Keep the temperature of the room cool, but use a heavy
blanket to cover yourself before sleeping. A heavy blanket can keep the Vata regulated
and the nervous system and brain quiet, thus providing better sleep.
• Pray or meditate right before bedtime as this activates the
body’s parasympathetic mechanism, thus putting the body at rest and digest
mode. This makes it easy to fall and stay asleep for a long time.
• A warm shower early in the evenings, especially during
summer days, can relax the mind and make sleeping easier.
• Sleeping on the right side is good as it promotes better
sleep. Sleeping on the right side activates the ida nadi or
the more cooler, calmer energies of the body.
• Overall stress management is an important factor in
determining the quality of sleep. Meditation, faith, vow of silence for a few
hours a day, limiting social commitments, etc. are all useful in managing
stress and promoting good sleep.
Food
• Consume only warm food after 4 pm as this keeps the Vata regulated.
Avoid fruits, yoghurt and anything raw.
• A warm glass of milk right before bedtime can also serve as
a good tranquilizer.
• Extremely spicy and fried foods can trigger stomach
discomfort and can disturb sleep.
External Therapies
• Shiro Abhyanga or a good warm oil massage on
the head can calm your mind and help the body to unwind, leading you to
have a sound sleep.
• Shiro Pichu or a treatment where a cotton swab
dipped in oil is placed on top of the head also helps to regulate Vata in
the head region, thereby providing a significant positive impact on sleep.
• Karana Purana or putting a few drops of warm
sesame oil in the ears before bedtime is very soothing and effective in
shutting down the indriyas or the senses.
• Putting lavender essential oil on the pillow with the help
of a diffuser is extremely powerful in inducing sleep, yet it is seldom used.
• Using white colour or water sounds in your room is
especially helpful for those who wake up due to stress.
Still awake?
But if you do wake up after 4.30 am, you can use this time to meditate
or study. This time is Brahma Muhurta or that Vata time
when your brain is dominant in the element of ether. This means your mind is open
and ready to receive. It is also a time when spiritual energy is high. So take
advantage of it!
(Nidhi Pandya, the writer, is an Ayurvedic Heath and lifestyle
Consultant)