Ayurvedic management of sleep disorders
Nowadays, sleep
disturbances or insomnia is more prevalent among older people. Sleep is a state
of mind, in which the existence of things cannot be experienced. As like food,
sleep is inevitable for the equilibrium of body and mind. Sleep appears to
deteriorate in many ways as one grows old. Regular and sound sleep is essential
for survival, as well as the normal state of physiological, neurological and
psychological functioning of the body.
According to
Ayurveda, there are three supporting pillars such as food, sleep and celibacy.
Food is inevitable for the sustenance of the physical health, sleep is
essential for the tranquillity of mind, while celibacy is essential for the
liberation of the soul. Insomnia or say the sleep disorder is due to lack of
sleep or disturbances in sleep. A lack of proper rest can affect your mood,
energy, hormone levels and health of the body. Several studies show that 80% of
menopausal women experience lack of sleep and other related psychiatric issues.
Indeed, sleep
disorder and depression are closely related, making people even more confused
and frustrated. In old age, sleep disorders can be due to stress, arthritis,
Parkinson’s disease, diabetes, hypertension etc. However, for youngsters, the
disturbing factors in sleep disorders can be due to anxiety, depression, day
napping, cough, constipation, cramps, and even asthma.
Although there
are Parkinson
treatments and others in India, still managing sleep disorders can be a
challenging issue for anyone as it requires the change in lifestyle. In human
beings, 24-hour sleep and wake cycle is tightly regulated by the circadian
clock. This circadian rhythm is maintained by a hormone Melatonin which is
produced from Pineal gland. Irregular lifestyles affect these rhythmic stages
of the body and lead to complications like insomnia, lack of appetite etc.
Ayurveda recommends a good way of lifestyle for a healthy life.
Food for
good sleep
Persons with
insomnia should be accustomed to milk, soup, sugarcane juice and black gram.
Some studies show that tryptophan-rich foods like milk can boost serotonin
secretion, which is good for sound sleep. Regular intake of Medhya rasayanas
and herbs like Aswagandha, Tulsi, Yashtimadhu etc. are valued as a natural cure
for insomnia. Further, foods such as dairy products, orange juice, soy milk,
and cereals act as the medicine
for vitamin D deficiency.
Massage
Ayurveda
recommends daily body massage and head massage for a sound sleep. The whole
body, specifically the head and feet, should be regularly massaged with herbal
oil, which bestows lustre to the body. Regular oil massage reduces fatigue,
ensures satisfaction, strength and sound sleep. Bath warm baths stimulate the
body’s thermoregulatory system and increase blood circulation. It induces a
sound and calm sleep for you. Regular practice of exercises like yoga will
increase vitality and steadiness of the body and mind. Daily practice of Yoga
Asanas like Trikonasana, Shashankasana, Shavasana, Viparita Karani and Anuloma
Viloma Pranayama ensures a tight and calm sleep. Apart from that, look for a place
with fresh air and a comfortable bed for sleep.
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