Ayurveda for Insomnia
The holidays are a busy time of year. For a lot of us, that means going to bed with a mind that won’t rest. Others fall asleep but wake up with racing thoughts after 2 am. This time of year, that racing mind often has the qualities of the season (vata dosha = air and space). Vata can be described as cold, light, dry, irregular, rough, moving, quick & changeable. Ayurveda teaches that when we incorporate the opposites into our lives, we begin to discover balance.
Routine
Avoid electronics 2 hours before bedtime and opt for quiet time reading or meditating. Electronics have many of the qualities that we are trying to avoid (moving, quick, changeable, light). If you have a partner that can’t live without their bedtime screen time, I recommend sleeping with a mask to allow you to block it out.
Try warm spiced milk, oat milk or almond milk before bedtime. Nutmeg, cinnamon, cloves and maple syrup or honey can make milk a delicious treat. Ghee is normally recommended (in a different amount than the honey), but if you avoid dairy like me, go ahead and leave it out.
Use oil to massage your feet and scalp before bedtime. I recommend a warming oil light sesame (un toasted please). Wear a thick pair of socks to protect your bedding.
Take the time to soak in a warm, leisurely bath. Opt for salts and soothing essential oils like lavender to make the experience that much better.
Diet
Eat your main meal at noon and avoid eating 2 hours before bedtime. Your digestive fire is strongest in the middle of the day, and your evening meal (supper) is a supplement to the rest of your diet.
Choose well-cooked foods like soups and stews - you will have a more comfortable belly if you eat things that are easy to digest.
Favor whole foods with and emphasis on naturally occurring seasonal sweet foods like squash and sweet potatoes.
Watch out for alcohol and caffeine because of their drying qualities (not good for vata dosha).
Mindfulness
Lull yourself to sleep by taking a few of your favorite restorative yoga poses. Legs up the wall is easy and helps settle the mind and body. It is just as easy as it sounds, you literally lay near a wall and rest your legs on the wall while laying on the ground.
Try a guided mediation or yoga nidra. I like to recommend the insight timer app, but I also have a 12 minute loving kindness available here.
Spend time journaling, with a focus on gratitude.
Say a prayer or connect with something greater than yourself
Breath (pranayama)
Belly breathing - while laying in bed, place your hands below your navel. Allow your awareness to be drawn to the natural movements in this area as you breathe. Notice that the heavier you let your body feel, the easier this awareness becomes.
Left nostril breathing - use your right hand to close off the right side of your nose, and take normal, steady breaths through your left nostril. The left side is associated with calming lunar energy. Take the time to feel the way the breath travels through your system.
Rather than trying all of these items at once (you’ll never know what actually works the best), I recommend experimenting with one or two of your favorites, and finding the routine that works the best for your mind/body. No two people are exactly the same & we all have different needs.
List your favorite ways to support sleep in the comments section, and have a great night’s sleep. Want personalized help with your wellness? I have 3 and 6 month ayurvedic wellness coaching packages available for purchase. E-mail me at bethmartinyoga@yahoo.com for an informative & free 30 minute consultation.