Ayurveda's Guide to Better Sleep

In Ayurveda, Nidra (sleep) is one of the three pillars of health, alongside Ahara (diet) and Brahmacharya (lifestyle). A good night's sleep is essential for glowing skin and overall well-being. Ayurvedic wisdom offers natural tips and remedies to help you achieve deep, restful sleep, which can help you wake up refreshed.

 

Why Sleep Matters

Sleep is crucial for your health in many ways. Here’s how:

 

1. Physical Health: Sleep repairs and regenerates cells, tissues, and muscles, contributing to your overall health.
2. Mental Health: Good sleep reduces stress, anxiety, and depression, while improving your mood and cognitive functions.
3. Brain Function: Sleep boosts memory, learning, and problem-solving abilities.
4. Immune System: Proper sleep helps regulate the immune system, making it easier for your body to fight infections and inflammation.
5. Hormone Regulation: Sleep affects hormone levels, including insulin and those that regulate appetite and metabolism.
6. Cardiovascular Health: Chronic sleep deprivation can increase your risk of heart disease, high blood pressure, and strokes.
7. Motor Function: Adequate sleep improves coordination, balance, and motor skills.

 How Much Sleep Do You Really Need?

The National Sleep Foundation recommends different amounts of sleep based on age:

 -Newborns (0-3 months):14-17 hours

- Infants (4-11 months): 12-15 hours

- Toddlers (1-2 years): 11-14 hours

- Preschoolers (3-5 years):10-13 hours

-School-age children (6-13 years): 9-11 hours

- Teenagers (14-17 years): 8-10 hours

- Young adults (18-25 years): 7-9 hours

- Adults (26-64 years):7-9 hours

- Older adults (65+ years):7-8 hours

 Simple Tips for Better Sleep

1. Avoid heavy meals close to bedtime.
2. Take a warm bath or enjoy a calming massage before sleep.
3. Use relaxing essential oils like lavender.
4. Turn off screens and electronic devices at least an hour before bed.
5. Try gentle stretches or yoga to relax your body and mind.

 Ayurvedic Herbs for Better Sleep

Ayurveda highlights several herbs that promote relaxation, calm the mind, and improve sleep quality:

1. Ashwagandha: Reduces stress and anxiety, promoting restful sleep.
2. Vacha (Sweet Flag) : Calms the mind and promotes relaxation.
3. Vidarikanda (Indian Kudzu): Acts as a general tonic to improve sleep and body strength.
4. Brahmi: Eases stress and supports deep sleep.
5. Jatamansi: Reduces anxiety, leading to more restful sleep.
6. Sarpagandha: Has natural sedative properties that lower blood pressure and promote sleep.
7. Shankhapushpi: Calms the mind and supports relaxation.
8. Mandukaparni: Improves sleep quality and cognitive function.

 Incorporating Ayurvedic practices into your daily routine can improve your sleep quality, leaving you feeling revitalized. A good night’s sleep is essential not only for your health but also for glowing skin—perfect for that selfie-ready look. With just a few lifestyle adjustments and Ayurvedic remedies, better sleep is within reach!