Ayurveda and Sleep

Early to bed and early to rise is one of the fundamental principles of Ayurveda. For a really beneficial sleep we should aim to get between six to eight hours sleep every night.

If you’re finding it difficult to get to sleep, here are a few Ayurvedic remedies that may be able to help.

• Drink a cup of hot milk or herbal tea at bedtime.
• Put a few drops of lavender oil on your pillow or on your temple. You could also cover your eyes with a lavender eye pillow.
• Massage your feet with organic sesame oil.
• Do some gentle yoga or stretching exercises. Exercising during the day will really help you sleep better at night.
• Try some alternate nostril breathing (NadiShodhan Pranayama)

A gentle self massage just before taking a nice, warm bath will also relax your mind and body and hopefully make it easier for to get a good, sound sleep.

Abhyanga (Self Massage)

Abhyanga is a full body self-massage using essential oils. The oils you use are determined by your dosha. Your Ayurvedic practitioner will be able to tell you what is your prominent dosha by asking questions about your health and lifestyle and will be able to recommend the right oil to sit your specific needs.

• Warm the oil by putting the bottle in warm water for a few minutes or under warm running water.
• Sit or stand in a nice warm room. Ensure the room isn’t too hot, it must be a comfortable temperature for you.
• Put some oil in the palm of your hand and start by massaging your head. Run the oil through your hair and then massage the oil into your scalp as if you were shampooing it in. Use slow soft movements and massage the entire scalp.
• Moving onto your face massage your forehead, temple, cheeks and jaw in soft, circular movements.
• Massage your ears and your ear lobes.
• Topping up the oil whenever needed now move down to your arms. Use long strokes on the top of your arms and circular strokes around the elbows.
• Massage your hands on both sides and pay attention to each individual finger.
• Using a soft circular motion massage your chest and abdomen, go up the right side your abdomen and down the left.
• Moving to your legs, use long strokes on your legs and thighs and circular motions on your knees.
• Now massage your feet. Our feet are very important because they hold the weight of our whole body and contain nerve endings for our vital organs so take a little time here, massaging the inside of your feet and each toe.
• Let the goodness of the oil soak into your body for a good 10-15 minutes then have a nice warm bath.
• Pat yourself dry

Have a restful and peaceful night’s sleep …

If you have any medical conditions or are taking medication please consult with your doctor or healthcare professional before carrying out Abhyanga. It is also recommended that you not carry out Abhyanga while menstruating.