Ayurvedic advice for a good night’s sleep
Scott Allan
Ayurvedic Practitioner
Nidra or Sleep is a physiological state of rest for the body, mind, sense and motor organs. When the mind is exhausted and the exhausted sense organs detract from their objects the man sleeps.
Proper sleep gives individual happiness, nourishment, strength, knowledge and longevity and on the other hand, poor sleep causes miseries, emaciation, weakness, sterility and ignorance.
Sleep is one of the three pillars of life.
Healthy sleep is referred to as the world’s wet nurse as sleep is motherly in its care and increases Kapha which is in charge of the organism’s being damp.
Guidelines for achieving restful sleep
- Head orientation
Try sleeping with your head facing east or south. Sleeping with your head towards the east promotes restful, meditative sleep, as it aligns with the sun’s direction. Positioning your head to the south is beneficial for overall health, as the Earth’s magnetic field draws energy into the body and helps to stabilize it. - Avoid certain head directions
Avoid positioning your head towards the west or north; these directions can promote restless or disturbing sleep. Sleeping with your head facing west can lead to disturbing dreams as the feet point towards the sun’s direction. - Sleep on the right side enhances lunar energy, promoting deeper and more restful sleep.
- Avoid sleeping on your back, stomach, or left side, which increases solar energy, becoming more active and awake. Sleeping on the back increases Vata’s energy, which can disrupt the mind-body connection, potentially leading to health issues similar to sleeping on the stomach.
- Bed height matters
Ideally, the height of the bed should match the height of your knees. This height supports ease of movement and relaxation, allowing you to get into and out of bed without straining your joints or muscles. - A clean, quiet, and well-ventilated room
Keep your sleeping area clean, silent, and well-ventilated. Fresh airflow helps maintain oxygen levels, while a tidy space promotes mental relaxation. Minimizing noise and light pollution supports uninterrupted sleep. - Wear light, clean, and loose clothing organic cotton clothing that breaths well along with bedding of a similar nature works well to keep cool in summer and warm in winter
- Exercise daily
Incorporating daily exercise helps regulate sleep patterns, reduce stress, and improve overall physical and mental well-being. Aim for gentle to moderate activity earlier in the day for best results. - Complete physical and mental digestion before sleep
Finish any strenuous mental tasks or physical activities at least two hours before bed. This allows time for your mind and body to process and release the day’s efforts, preparing for deep relaxation. - Practice meditation before sleep
A short meditation session before bed can help quiet the mind, reduce anxiety, and create a sense of calm, allowing you to drift into restful sleep more easily. - Foot massage with black sesame oil
Massage your feet with cold-pressed black sesame oil (link) before bed. This Ayurvedic practice is grounding and promotes relaxation by stimulating pressure points associated with stress relief and sleep quality. - Explore Yoga Therapy for sleep improvement
Consider learning Yoga Therapy techniques to address sleep issues, as these practices incorporate breathing, gentle movement, and mindfulness to help your body and mind prepare for rest. (Link to Kim’s Yoga Therapy services). - Avoid heavy meals before bed
Eating large meals late in the evening can disrupt sleep. Choose lighter meals at dinner to support digestive rest and prevent discomfort during the night. - Avoid stimulants like alcohol and coffee
Refrain from consuming alcohol or caffeinated drinks close to bedtime. These substances stimulate the nervous system, delaying sleep onset and disrupting sleep cycles. - Warm milk with cardamom, saffron, and raw sugar
A warm glass of milk mixed with cardamom, saffron, and raw sugar can be a soothing, nutritious pre-sleep drink. These ingredients are traditionally believed to have calming properties ideal for a peaceful sleep. - Reflect on the day’s events
Taking a few minutes to reconcile and mentally organize the day’s events (enquire about emotional healing program) before bed can help clear lingering thoughts and create a sense of closure, preparing the mind for rest. - Consultation for sleep support
If you’re experiencing ongoing sleep issues, consider scheduling a consultation for personalized guidance. Scott has extensive experience helping people improve their sleep quality through tailored advice and support.
