ANCIENT ayurvedic texts while dealing with right and ideal lifestyle called “sadvritta” have discussed three pillars of life. They are ahara (diet), nidra (sleep) and brahmacharya (observance of sexual discipline). Out of these three, the concept of proper sleep finds mention in the work of every author.
According to Acharya Sushruta, a good sleep enjoyed at proper time and for proper period, tends to improve the growth, strength, vigour and complexion of the body. It increases the sense of well-being by freshening the body and mind and also restores the natural equilibrium among different body tissues. So much so that the scope and importance of good sleep has been equated with the soundness of health enjoyed by a person. There is no physiological system in the body which doesn’t get the salutary effect of sound and soothing sleep.
The time spent on sleep is likely to vary according to the age and other situations. On an average, it is believed that a man passes one-third of his life asleep. An infant sleeps 20 hours daily, whereas, on an average, adults require seven or nine hours and an old person five or seven hours of sleep in 24 hours. The requirement for sleep also varies individually. There are persons who are “short-sleepers” but do not show any sign of illness attributed to less sleep.
Generally, ayurveda prohibits day-time sleep except a brief nap during the summer season. But exception has been made for people who are exhausted, suffer from any acute or chronic ailment, are too weak or emaciated, mentally disturbed or have a different sleep pattern due to awakening in the night. A large number of patients who visit doctors relate lack of sleep as a major complaint. This sleeplessness, medically known as insomnia, includes symptoms varying from restless or disturbed sleep and difficulty in falling asleep to a reduction in the usual time spent sleeping.
Ayurveda believes that usually it is the vitiated “vata” which disturbs the natural body physiology and results in various types of sleep disturbances. Adverse physical situations like painful conditions, cramps, a restless legs syndrome and an urge to urinate frequently can interfere with sound sleep. Social situations like an irregular routine, noise, excessive use of caffeine and alcohol and eating a very heavy meal close to bedtime may also ruffle the sleep pattern. In most cases, however, the core problem is emotional which includes anxiety, stress and depression.
There are a number of ways which can help a person to fall asleep more easily. The most important of these is to establish a bed time “ritual” composed of a daily timetable and proper sleeping environment. Short-term sleep disturbances can be overcome by adopting simple measures like cutting back on coffee and tea, especially in the late evening hours, and avoiding alcohol, which may help sleep onset but causes early morning wakefulness.
Measures to Induce Sleep... Sleep may also be induced by massages, bath, drinking meat soup, eating rice with curd, drinking warm milk (or water) and raw honey, drinking jatamanshi tea, giving the mind rest, peace and happiness and hearing soft music, applying soothing ointments to the eyes, head and face, massaging the feet/head.
Taking a light and timely dinner, avoiding late night TV programmes and following an exercise schedule reduce stress and help bring sound sleep.
Ayurveda offers many herbs and other classic medicines for good sleep and most of these are safe and devoid of any hangover. For mild-to-moderate cases of insomnia, taking twice a day two gm powder of ashwagandha, amla, brahmi and shankhpushpi (all crushed in equal parts) is quite helpful. Aswagandharishta, Sarsvatarishta, and Brahmi Vati are good classic medicines. Another herb called sarpgandha is famous for its somnolent effect, but should be used only under expert supervision. Except for the cases of senile insomnia and sleeplessness associated with other chronic ailments, long-term use of sleep-inducing medicines should always be avoided.