Fall asleep and stay asleep better with Ayurveda

More life energy through structured daily routines

Sleep disorders are a widespread problem in our society. In Ayurveda, a healthy night's sleep is one of the most important aspects for health, the regeneration of body and mind, and energy levels. Difficulty falling asleep, tossing and turning for hours at night, and sleeping too short or too long are all detrimental to our well-being.

In order to alleviate sleep disorders, Ayurveda therapy uses a variety of measures to bring body and mind back into balance. A diet and lifestyle tailored to your type, as well as regular routines, exercise, meditation, mindfulness and breathing exercises, Ayurvedic oil massages and sleep-promoting plants enable inner peace and serenity. Various properties of food and stimulants, as well as eating habits, can have a strong influence on sleep, regeneration and detoxification.

Why you should go to bed before 10pm

In Ayurveda, the times of day of the bio-clock play an essential role. The doshas , ​​our energies, not only flow on a physical level, but are also distributed to varying degrees throughout the day, the year and the lifetime. Activities, rest periods, meal times, waking and sleeping times should be based on the Ayurvedic bio-clock. Then the body and mind are optimally supplied with prana.

The healthy sleep routine according to Ayurveda

Vata phase (2:00- 6:00 a.m.)

It is best to get up before or at sunrise. The time period around six o'clock or before sunrise is still considered active Vata time, which supports natural cleansing processes, such as emptying the bladder and bowels. We find it easier to get up and are more active. If you keep waking up between 2:00 and 4:00 a.m. and can't get back to sleep, this may indicate that you have too much Vata in your constitution.

Kapha phase (6:00 - 10:00 and 18:00-22:00)

We can eat a light breakfast between six and ten in the morning. The later you eat breakfast, the better your digestion. The morning is ideal for moving and activating the body. Tasks and projects that require patience and concentration are also best completed during this phase. The longer you sleep during this time, the so-called Kapha time, the harder it is to get out of bed. Do you know the feeling that it is harder to get going and you start the day without energy?

In the evening, we use this Kapha energy to calm down , relax , and spend time with family or partner. Stimulating activities such as watching TV, surfing on a smartphone, working on a computer, and all devices that emit blue light should be avoided after 8 p.m. Before 10 p.m., Kapha still prevails and makes it easier for the body and mind to fall asleep. After that, our energy (Pitta) in the body increases, which we need for our nightly detoxification program via the liver, skin, and blood. The organs regenerate overnight and strengthen themselves for the metabolic processes that need to run efficiently during the day for our health.

Healthy sleep is when we fall asleep within 10 to 15 minutes and sleep through the night (seven to nine hours). This is of course excluding external disturbances such as children who need support, noise or going to the toilet at night. Just try it yourself and regularly go to bed before 10 p.m.

Ayurvedic plants and spices that support sleep

• Ashwagandha – the anti-stress plant
  The powder from the Ashwagandha root has a calming effect on the nervous system. It is one of the rejuvenating medicinal plants at the cellular level, especially for the muscles and bone marrow. It is used in Ayurvedic medicine for weakness, tissue deficiencies, exhaustion, overload and stress. Due to its clarifying and nourishing effect, it is one of the most important plants for the mind. Aswaghandha has a Vata and Kapha reducing effect.

• Brahmi (pennywort)
  The Brahmi plant has a balancing effect on the mind and promotes the regeneration of the central nervous system. In Ayurvedic medicine, Brahmi is used to treat depressive moods, inner tension and concentration problems. Its Vata and Kapha reducing properties make it ideal for treating depression.

• Tagara (valerian)
  Indian valerian has a calming effect on our nervous system and has a sleep-inducing, muscle-relaxing and antispasmodic effect. Among other things, Tagara soothes nervous gastrointestinal complaints.

• nutmeg
  The spice nutmeg supports a nervous intestine and improves absorption in the small intestine. In addition, nutmeg calms the mind, promises a sleep-inducing and Vata and Kapha-reducing effect.

  You can find Ahwagandha, Brahmi and Tagara in our product NIDRA - Balance for the Night. If you want to know more, click on the picture below.