Fall asleep and stay asleep better with Ayurveda

Mit Ayurveda besser ein- und durchschlafen

More life energy through structured daily routines

Sleep disorders are a widespread problem in our society. A healthy night's sleep is one of the most important aspects in Ayurveda for health, the regeneration of body and mind and the energy balance. Difficulty falling asleep, tossing and turning for hours at night, sleeping too short or too long damages 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 type-appropriate diet and lifestyle as well as regular routines, exercise, meditation, mindfulness and breathing exercises, Ayurvedic oil massages and sleep-inducing plants enable inner peace and serenity. Various properties of foods and beverages, as well as eating habits, can have a strong influence on sleep, regeneration and detoxification.

Why you should go to sleep before 10 p.m

In Ayurveda, the times of day of the organic 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 times, meal times, waking and sleeping times should be based on the Ayurvedic organic clock. Then body and mind are optimally supplied with prana.

The healthy daily routine according to Ayurveda

It's best to get up before or at sunrise. The phase before six o'clock or before sunrise is still active Vata time, which supports natural cleansing processes, such as emptying the bladder and intestines.

Kapha phase (6 a.m. to 10 a.m.)

Between six and ten in the morning we can have a light breakfast and activate ourselves with exercise. Tasks and projects that require patience and concentration are easy to complete in this phase. If we spend longer sleeping in this time, the so-called Kapha time, the harder it is for us to get out of bed. We know the feeling that we find it difficult to get going and start the day with no energy in the morning.

Pitta phase (10 a.m. to 2 p.m.)

Fire (Pitta) comes into play between 10 a.m. and 2 p.m. When healthy, our mind is strong during this phase. We can negotiate well, our heads and our thoughts are clear. Analytical tasks, planning and meetings are ideally scheduled during this time. However, a hard-to-digest lunch could quickly extinguish the fire, causing us to experience a midday slump and lose our energy. During the Pitta phase is the perfect time for creative tasks, but also for appointments with customers and friends and sporting activities.

Vata phase (6 p.m. to 10 p.m.)

In the evening, between 6 p.m. and 10 p.m., there should be peace and quiet. Time with family, relaxation and pleasant activities now have their place. Stimulating activities such as watching TV, surfing on your smartphone, working on the computer, and all devices that emit blue light should be avoided after 8 p.m. At the end of this Vata phase is the ideal time to go to bed and fall asleep. Because after 10 p.m. our activity 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 are supposed to run efficiently during the day for our health.

Healthy sleep means that we fall asleep within 10 to 15 minutes and sleep through the night (seven to nine hours). Of course, external disturbances such as children needing support, noise or going to the toilet at night are excluded. Just try it out for yourself and regularly go to sleep before 10 p.m.

Ayurvedic plants and spices that support sleep

  • Ashwaghanda – the anti-stress plant
    The powder from the Ashwaghanda 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 to treat weakness, tissue deficiencies, exhaustion, overwork and stress. Due to its clarifying and nourishing effects, it is one of the most important plants for the mind. Ashwaghanda has a Vata and Kapha reducing effect.

  • Brahmi (cloud herb)
    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 for depressive moods, inner tension and concentration disorders. Its qualities reduce Vata and Kapha.

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

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

    In 1:1 Ayurveda coaching , I share Ayurvedic knowledge on the subject of sleep and support you in improving your sleep through Ayurvedic measures.

A healthy night's sleep is one of the most important aspects in Ayurveda for the regeneration of body and mind as well as for a good energy balance. Discover Nidra - the Ayurvedic sleep formula for a restful night.