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On average, a person needs seven hours of sleep a day to maintain optimum mental and physical health. An adequate amount of sleep is necessary to enhance our capacity for learning and memory, and to maintain emotional equilibrium. While there are famous people who pride themselves on thriving with just 2-3 hours of sleep at night, those are exceptions which prove the rule. 

Indians are sleep-deprived. According to a study conducted by three researchers which was published in The Hindu Businessline, one in four Indians were affected by insomnia. The prevalence of obstructive sleep apnoea was 37.4 per cent, and restless leg syndrome was 10.6 per cent. Reports show that India is the second most sleep-deprived country after Japan. 

Ayurveda, the ancient traditional medicine system of India, has been used to treat insomnia and other sleep issues for thousands of years. According to it, sleep is induced by the Kapha dosha, and it can be disrupted by any imbalances in the Vata and Pitta doshas. The treatment focuses on regaining the body’s natural balance through diet, lifestyle modifications, and herbal remedies. 

Ashwagandha, Brahmi, and Gotu Kola are some Ayurvedic herbs commonly used to treat sleeplessness. Ashwagandha, in particular, is effective for lowering stress and enhancing sleep. Having a herbal tea made from chamomile, lavender, or passionflower, just before bedtime can induce sleep. 

Lifestyle changes recommended by Ayurveda to improve sleep include sleeping in a dark, quiet atmosphere while maintaining a regular sleep schedule. Avoid consuming tea, coffee, alcohol and spicy foods during evenings before bedtime. A relaxing bath, preferably in warm water, is recommended for a good night’s sleep. 

A proper diet is also essential. Ayurveda recommends fresh, whole foods that are easy to digest to ensure proper sleep. Avoid junk food containing artificial additives, especially during the evening. Include fresh fruits and vegetables in your diet. Maintain balance between cooked food and raw food. Drink enough water. 

Yoga is one of the most effective treatments for sleep disorders. Several yoga poses and breathing techniques, including the Corpse Pose and Alternate Nostril Breathing, are very effective for proper sleep.

In short, following the Ayurvedic way of life by respecting the body’s natural cycle and dosha components is the best way to ensure proper sleep. This not only helps in improving your health but also makes you more cheerful and sharp during your awake hours. Make sure to consult a physician before starting any treatment. 

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