“Acharya Sushruta had said that by obtaining proper sleep a person can get delightment, Growth, Strength, Virility, Knowledge and proper survival of life. Whereas improper sleep can lead us to sorrow, emaciation, Weakness, Impotence, Ignorance as well can even lead to termination of life.”
In today’s fast-paced world where being on your toes in your work or career is considered most important, Sleep is often neglected.
Ayurveda considers Sleep to be one of the Trayopastambhas (3 pillars) on which a person’s health is balanced and sustained and also one of the 13 Adharaneeya vegas or natural urges that should not be suppressed.
While emphasizing the importance of sleep, Acharya Sushruta had said that by obtaining proper sleep a person can get delightment, Growth, Strength, Virility, Knowledge and proper survival of life. Whereas improper sleep can lead us to sorrow, emaciation, Weakness, Impotence, Ignorance as well can even lead to termination of life.
As per Ayurveda, Sleep is predominantly broughtabout by the Kapha dosha and Tamas. As per Ayurveda, nidra has been defined as, When the mind (as well as soul) gets exhausted or becomes inactive along with the inactive sensory and motor organs then the individual goes on to the state of sleep.
Types of Nidra or sleep as per Ayurveda
In general sleep is classified into 2 types
1. Swabhavika (natural sleep)
2. Aswabhavika (Abnormal sleep)
Further Acharya Sushruta has classified sleep as
1. Tamasi– Dominated by Tamoguna, when the samjnavaha srotas is dominated by Kapha
2. Swabhavika/Vaishnavi– sleep manifests naturally during day and night in person with a predominance of Tamoguna.
In rajo guna predominance, it occurs without any reason at any time.
In satva guna, it naturally occurs at midnight.
3. Vaikarika– Persons in which Kapha has decreased and Vata has increased, in those whose body and mind are in trouble by diseases, nidra does not appear at all, any time.
As per modern medicine Sleep is of 2 types
1. NREM ( Non Rapid eye movement) sleep
2. REM ( Rapid eye movement ) sleep
Non REM sleep occurs first after a transitional period called slow-wave sleep or deep sleep.
REM sleep represents a smaller portion of total sleep time; it is the main period of dreams and is associated with eye movements, loss of muscle tone etc.
The sleep cycle of alternate NREM and REM sleep takes an average of 90 minutes, occurring 4–6 times in a good night’s sleep.
Ideal time and duration of sleep
Ayurveda regards sleep as Ratrisvabhava Prabhava (naturally occurring at night). It is advised to avoid sleep during the first and last parts of the night and wake up before the sun rises. As per Ayurveda, it is advisable to sleep by 10:30 or 11 pm.
For attaining calmness and peace of mind, praying before sleep is necessary.
Excess and less duration of sleep lead to physical as well as psychiatric problems.
Sleep disorders in Ayurveda
1. Anidra or Insomnia –
Anidra or Lack of sleep is caused due to reduced Kapha Dosha and increased Vata & Pitta Dosha. Food and activity resulting in a further decrease in Kapha and an increase in Vata & Pitta can aggravate this condition.
As per Modern medicine, insomnia is defined as a type of sleep disorder wherein Individuals find it difficult to fall asleep, stay asleep, or both. It is one of the most common sleep disorders.
Insomnia can occur in 3 types
1. Acute – lasts upto a month commonly known as adjustment insomnia. Occurs due to the stress of deadlines or exams etc and get resolved once the stressor is no longer present or the person gets used to the stressor.
2. Transient– lasts less than a week, maybe due to change in environment, room etc
3. Chronic – lasts more than a month, may be associated with underlying medical conditions.
Causes of Anidra
The major causes of sleeplessness includes
• Suppressing hunger and thirst
• Depression
• Excessive fear, worry or anger
• Indulging in unwholesome and dry foods
• Extreme activity or exercise
• Excessive Fasting
• Uncomfortable bed
• Due to weakness, accident or Injury
• Medications
Ayurvedic Treatments for insomnia-
1. Nidana parivarjana – elimination of causative factors as mentioned above.
2. Sarvanga Abhyanga (Oil bath), Shiro abhyanga (oiling of head), Padabhyanga (Foot massage), Shiropichu (keeping cotton smeared with oil), Takra Dhara, Shirodhara with Milk or a suitable oil, Nasya (as prescribed by the ayurvedic physician based on Dosha imbalance).
3. Virechana (laxative administration)
4. Medications.
Home Remedies –
1. Get into bed by 10:30 so that you can prepare your mind and body to fall asleep by at least 11 pm.
2. Drink a glass of warm milk infused with Saffron.
3. Massage your soles with warm oil; this helps balance Vata & Pitta and calm the mind therefore helping you sleep.
4. No use of mobiles, Laptops past 10:30 pm or once you get into bed.
5. Saying a small prayer before going to sleep helps one feel calm.
6. Massage your legs and immerse them in warm water for some time.
7. Keep a Journal and also write down your tasks for the next day so as to keep yourself organized and avoid overthinking and clutter while trying to fall asleep.
8. Avoid coffee, tea, smoking right before bed.
9. Avoid Day sleep.
10. Say no to heavy dinners.
11. Practice Pranayama.
Atinidra/ Nacrolepsy –
Excessive sleep is caused when undigested Kapha or unprocessed Kapha gets accumulated and starts to fill up other channels in the body thus causing obstruction in these channels resulting in heaviness, drowsiness and causing excessive sleep.
Other Causes
• Eating heavy and rich foods
• Depression
• Lack of exercise and activity
• Underlying diseases such as Hyperthyroidism or Diabetes.
As per modern medicine, Narcolepsy is a neurological disorder that affects your ability to wake and sleep. People with narcolepsy have excessive, uncontrollable daytime sleepiness. They may also suddenly fall asleep at any time, during any type of activity.
The exact cause for Narcolepsy is unknown. The case of type 1 narcolepsy is due to low levels of Hypocretin which is an important neurochemical in your brain that helps regulate wakefulness and REM sleep.
Ayurvedic treatments
1. Vamana
2. Udwarthana
3. Medications
Remedies
1. Have a fixed sleep-wake time schedule.
2. Eat easy to digest foods and small meals.
3. Exercise regularly.
4. Drink lemon juice with jaggery or tea to keep yourself active when you feel sleepy or drowsy.
5. Visit a doctor if it still persists to detect underlying pathology.
Shayyamutra/Nocturnal eneuresis –
Bedwetting in sleep is a very common disorder seen in children. The major causes for bedwetting include; impaired functioning of Apana vata and Avalambaka kapha, delayed bladder maturation, excessive liquid intake before sleep, eating excess sweets at night, improper toilet training of children, pertained constipation which can cause increased pressure on the bladder. Apart from this, Fear, stress, anxiety, tense situations at home or between parents, even seasonal changes in the cold season can be a reason for bed wetting.
Home Remedies
1. Mixture of 2 pinches of Amla powder and 1 pinch of turmeric powder with honey to be consumed twice a day.
2. Children should be encouraged to wake up to urinate in the morning and later go back to bed.
3. Dry nights should be rewarded and children should be encouraged.
4. Parents should not scold or embarrass the child for bed wetting.
5. Children should be counselled and underlying emotional causes should be sensitively dealt with.
6. During the day when the child wants to urinate, the urge of urination can be delayed for a few minutes which will help the child develop bladder control.
Other sleep disorders –
Sleep apnea – is a disorder where breathing repeatedly stops and starts. This in turn causes hypersomnia (excessive sleep ) and snoring etc. Herbs like ashwangandha can be used for internal administration and nasya, abhyanga etc can be done.
Hypersomnia – is a type of disorder causing excessive sleep, one of its causes is narcolepsy. Treatment protocol for atinidra can be followed.
Parasomnias – some types of sleep disturbing disorders that can happen just before you fall asleep, while you’re sleeping, or as you’re waking up. They include nightmares, night terrors, sleepwalking, sleep talking, sleep paralysis, nocturnal leg cramps, teeth grinding etc.
Treatment includes Abhyanga, shirobhyanga, shirodhara, nasya , pranayama , counselling.
Just as any machine or car needs to switch off to function optimally so does your Body and Mind.
Your body needs a restful sleep of 7-8 hours to be the best version of yourself mentally and physically.
So eat fresh and light, exercise, practice pranayama, indulge in Me time, acknowledge and work on your emotions, write your journal and pray.
As they say, EAT HUSTLE SLEEP REPEAT.