In Ayurveda, sleep is one of the most important pillars for physical and mental health. For that reason, there are several rituals you should follow in Ayurveda prior to going to sleep.
9 tips on how to sleep better and deeper:
Drink biological and cruelty-free cow milk mixed with green cardamom, nutmeg, saffron, vanilla, agave syrup and almond mousse or simply drink just the milk. From a scientific point of view, cow’s milk enhances the melatonin level the best. Oat and almond milk also have a great effect and are an adequate substitute.
Massaging the feet with lukewarm Ghee before going to bed is a traditional ritual to reduce Vata, relax the body and help the mind to unwind.
A brisk walk after dinner improves the quality of sleep: Ayurveda recommends exactly 100 steps.
Ideally, go to bed between 9:45 p.m. and 10:00 p.m., when the Kapha time ends, because the body is lethargic and tired at that time.
Have a light dinner and do not eat too late, if possible at least three hours prior to going to bed.
Listen to relaxing music such as Gandharva-Veda or soft classical music. It relaxes the mind.
The bedroom should be quite dark.
If you have problems with falling asleep, forgo all spicy hot and sour foods during the day. Rather eat things that are sweet and bitter. Mix a teaspoonful of coconut oil with a few drops of lavender oil, and massage the mixture into the top of the skull, forehead and temples. That calms the symptoms of sleep disturbances.
In Ayurveda we have the Medhya Rasayna, a group of herbs that relax the mind and nervous system. These so-called adaptogens resist stress and should be chosen for each individual by an Ayurveda practitioner.
Brahmi (Bacopa monniera): Brahmi is one of the most important Medhya Rasayanas. It has a soothing and calming effect and is an especially suitable remedy in cases of nervousness and fatigue. It dissipates fear and improves both memory and concentration.
Aschwagandha (withania somnifera): People commonly use winter cherry against sleep disturbances, to strengthen the immune system, as an anti-oxidant, and to reduce stress.
Tagara (valeriana wallichi): This is Indian valerian that grows in the high areas of the Himalayas.