I never had sleep problems until I had children. As a mother, my sleep cycles were so disrupted that I started mixing up words, saying things like, “Kids, you need to get into the fridge while the water is still hot!” and “What would you like to eat for bedtime?” My short-term memory was exhausted, and I could barely keep up. I was in panic, convinced that I needed to see a neurologist for an immediate evaluation. My primary care physician told me not to bother with a consultation and prescribed Ambien for three days, with strict instructions to sleep for 6 to 8 hours each night for a week to see if the symptoms decreased… which they did. But Ambien, or any other drug of this nature, was not a long-term solution. After trying many tactics and supplements, I discovered Ayurveda. This was my introduction to living consciously and empowering myself with the knowledge necessary to bring self-awareness to my mind, body, and soul.
The fundamental principles of Ayurveda In Sanskrit, Ayurveda means “the science of life.” Ayurvedic knowledge originated in India over 5,000 years ago and is often referred to as “the mother of all healing.” Ayurveda teaches us how to tune into our bodies and adapt lifestyle habits to create a more favorable environment in caring for our own health. There are fundamental elements in Ayurveda that constitute the building blocks of humans and nature. Ayurveda sees each individual as unique: our physical bodies are composed of five elements, but the proportions of each element in our bodies differ. In Ayurveda, this specific combination of elements is known as our dosha, or constitution. The five elements combined to form our individual doshas are earth, water, fire, air, and ether. These doshas are organized into three categories: Vata (air and ether), Pitta (fire and water), and Kapha (earth and water). We are all born with a primary dosha type and an optimal elemental prakruti (balance); however, due to what our five senses experience daily, such as weather, food, music, exercise, and environment, our prakruti is often antagonized, and we find ourselves out of balance (vikruti). This means that when our elements deviate from their form, so do we, and this includes our sleep patterns! To find out your primary dosha type, you can take a quiz. Once you know your primary dosha, you can adjust your lifestyle, habits, and dietary needs to align with your original and most optimal state. It’s important to understand that our state of being can change from moment to moment, or from one phase of life to another. Therefore, Ayurveda offers us the opportunity to regularly check in with how we feel and guide us back to balance.
The role of Ayurveda in our sleep/wake cycles During sleep, the body repairs and rebuilds, which is vital for our physical and mental health. Inconsistent sleep/wake cycles disrupt our circadian rhythm, the internal master clock that helps us determine when we need to be awake or asleep. If our circadian rhythm is disrupted, our cognitive function and overall health can be greatly affected. Before the invention of the light bulb, humans lived according to the relationship of the Earth with the sun and the cycles of the moon. Although your sleep has been interrupted by the advancement of technology, your body still operates on its circadian rhythm based on a 24-hour day. In Ayurveda, each day is divided into six segments of four hours, with a dominant dosha assigned to each moment of the day. As the sun rises and sets, so does each one’s activity! Between 6 p.m. and 10 p.m. (and 6 a.m. and 10 a.m.), Kapha dominates with endurance. Between 10 p.m. and 2 a.m. (and 10 a.m. and 2 p.m.), Pitta dominates with focus, fuel, and transformation. Finally, between 2 a.m. and 6 a.m. (and 2 p.m. and 6 p.m.), Vata dominates with creativity and inspiration. Let’s look at these segments in relation to our sleep hours:
Kapha (6 p.m. – 10 p.m.) – This is the time when we should be finishing our day and preparing to fall into restful sleep.
Pitta (10 p.m. – 2 a.m.) – Pitta becomes active and begins to support the digestive system and process our daily experiences, giving the body the opportunity to detoxify and heal. In Western science, in the early hours of sleep (before midnight), the body is considered to be in its deepest and most restorative sleep.
Vata (2 a.m. – 6 a.m.) – Vata, the dosha of movement, begins to activate the nervous system, our sleep lightens, and dreams kick in. This is one reason why many of us wake up constantly between 2 a.m. and 3 a.m., indicating that your Vata energy is too active.
To sleep more deeply, it’s important that your parasympathetic nervous system is in charge before bedtime. This allows the body to calm down after a long day of stimulation and activity and prepares you for extended rest and rejuvenation. I am of Vata-Pitta dosha type, with my dominant dosha being Vata; I have an excess of Vata or Pitta and not enough Kapha to balance me. Therefore, I will struggle to sleep when these elements are activated during the sleep cycle.
Twenty ways to optimize sleep using Ayurvedic principles Now that you understand the role of Ayurveda in your sleep habits, here are some things you can do to promote restful sleep every night:
If you have built-up energy at the end of the workday, exercising between 5 p.m. and 8 p.m. is an excellent way to burn it off.
In Ayurveda, you are encouraged to eat your largest meal at midday and a very light meal in the evening. Eat at least two hours before bedtime and avoid drinking alcohol or anything caffeinated.
Avoid looking at any blue light 2 to 3 hours before bedtime. If you must be online, consider using blue light glasses.
Take a 15-minute walk after dinner. Being outside in the fresh air and surrounded by nature will soothe the senses and allow you to be present in your body.
Before bedtime, consider practicing restorative yoga, which can help calm both your body and mind.
Take a warm shower or a salt bath to soothe your Vata energy.
Give yourself a warm oil massage to reduce stress and detoxify.
Practice breathing exercises (pranayama) to release anxiety.
Drink herbal teas, such as chamomile, tulsi, or valerian, an hour before bedtime.
Prepare your environment to create a relaxing atmosphere. Your bedroom should be clutter-free with few distractions to allow for energy flow.
Invest in soft sheets and comfortable bedding.
If you can tolerate it, play nature sounds or ambient music to ground yourself.
Dim your lights an hour before bedtime to promote an increase in melatonin. If you are sensitive to light, consider blackout curtains.
Consider taking a natural supplement, such as melatonin, which can help regulate the sleep-wake cycle and other biological rhythms. Wait at least one hour after eating your last meal to take mel
atonin so it doesn’t interfere with blood sugar control or the digestive system.
Aromatherapy can help by placing a few drops of essential oils in a diffuser.
Visualization, such as imagining yourself on a beach counting incoming waves, can help induce sleep.
Disconnect from technology an hour before bedtime and leave all devices in a different room if possible.
Read a book.
Write in a journal to release any emotions and process any unresolved feelings. Always end with a note of gratitude and positivity.
Calm your spirit and meditate with a mantra or guided meditation. Bioindividuality and achieving quality sleep.
No matter what works for you, ultimately, you want to cultivate a morning and evening ritual around your bedtime and wake-up hours. The key to success is consistency. If you struggle with sleep, resist the temptation to make up for lost sleep hours by napping during the day or going to bed later or sleeping in more on weekends. Support your master clock by going to bed and waking up at the exact same time. In Ayurveda, the ideal sleep hours are from 10 p.m. to 6 a.m. This routine will eventually create a healthy sleep-wake cycle, and you will feel more in control of your body, improving all aspects of your health. To learn more about IIN’s core concept of bioindividuality, the idea that you are unique and should find dietary and lifestyle practices that work for your own body, check out a free Sample Class.