AYURVEDA AND SOUND SLEEP

What is Sound Sleep?

Sleep plays a vital role in regulating the well-being and good health. It is essential for healthy brain function and maintaining physical health. In growing babies sleep is necessary for growth and development. A good sleep of 6-8 hours is required to recharge body and mind to face the everyday challenges. Getting inadequate sleep for prolonged period of time can lead to chronic health issues like low immune system, affects heart and circulatory system, decreased metabolism, anxiety and depression and what not!

Factors affecting sound sleep:

• Physical pain or distress make it hard to sleep
• Mental stress hampers sleep since it triggers stress hormone called cortisol
• Mental health issues like anxiety and depression
• Distractions like snoring
• Sleep disorders
• Light influences circadian rhythm, sleeping in dark promotes a sleep hormone called as melatonin
• Jet lag disrupts regular sleep schedules
• Some medications like B-blockers, steroids etc
• Sleep environment plays a vital role
• Caffeine delays the sleep onset
• Acidic food during night time

Some Ayurvedic Herbs for Sound sleep:

• Brahmi (Bacopa monirrie): Brahmi is an ancient Ayurvedic herb that aids as good sound sleep. It calms the mind and relaxes the body to bring stress free sleep. This herb is best remedy for increase memory, alertness and concentration.

• Mandookaparni (Centella asiatica): Also known as Gotu kola. Ancient ayurveda known this herba as to increase intellect, regulate sleep and memory etc. It also soothes and calms mind.

• Shankhpushpi: Shankhpushpi helps in sound sleep and recharging mind. It is rich in flavonoids, glycosides, alkaloids that relaxes central nervous system. It aid in various mind disorders like anxiety, depression, insomnia etc.
• Tagara (Valerina wallichii): It is best herb for sleep deprivation and other mind ailments. It pacify the vata and Kapha dosha. It is helpful in insomnia as well.

• Jatamansi (Nardostachy jatamansi): jatamansi has antispasmodic, anti-inflammatory and blood purifying properties. it helps in reducing mental stress and anxiety due to the presence of essential oils in it. It is helpful in calming mind and brings sleep.
• Ashwagandha: Ashwagandha is rasayna (rejuvenator) in Ayurveda. It is an adaptogen, mental rejuvenator, enhances vitality, stress reliever etc.

Some panchkarma therapies procedures helpful in bringing Sound sleep:

Pankarma therapies:

• Samvahana (body massage): Massaging full body with medicated oils (vatahar) calms and nourishes the body and brings peaceful sleep. Some essential oils like jasmine, almond, sesame, sandalwood, lavender oil can be used
• Panchkarma: panchkarma procedures like Shirodhara (pouring warm oil, herbal decoctions over the fore head), Nasya therapy (pouring oil drops in nasal cavity ) are really helpful in restoring normal sleep and managing Insomnia as it nourishes the brain cells.