Sleep is essential to all living beings. It serves vital functions of rejuvenation for the body, mind and spirit. In Ayurveda, sleep – known as nidra – is one of the three pillars of good health, along with food (ahara) and management of sexual or creative energy (brahmacharya). The right balance of these three pillars is required for a healthy life.
This article highlights the importance of sleep for holistic health and provides generalized effective tools for improving or optimizing one’s sleep.
Ayurvedic Perspective on Sleep
According to Ayurveda, sleep manifests toward the end of the day (6-10pm) when you begin to feel tired and the sense organs stop cognizing. The channels of the body become governed or overtaken by kapha dosha, or earth and water bioenergy. This bioenergy is responsible for structure, stability and lubrication. It is heavy, dense and flowing. When honored, kapha energy guides us to deep, restful sleep.
In Ayurveda, sleep is wonderful for so many things beyond feeling rested! According to the Caraka Samhita (a primary Ayurvedic text), sleep defines the following: happiness or misery, strength or debility, energy or lethargy, knowledge or ignorance, life or death.
Markers of Healthy Sleep
- Ability to fall asleep right away (within 1-2 minutes)
- No need to wake up in the night (not even to pee)
- Waking up energized and ready to start the day
Because sleep is our main biorhythm, these factors lead to an overall healthy person. If one is not sleeping well, it becomes nearly impossible for any other biorhythm in the body to be balanced. All of our hormones are interconnected and interdependent. This includes the sleep hormones melatonin and epinephrine, fat hormones and metabolites, thyroid hormones, adrenal hormones, reproductive hormones and others.
Because no two of us are alike, the causative factors of sleep difficulties are specific to each individual. These factors may include hormonal imbalances (which are also exacerbated by poor sleep), an excess of any of the three doshas, or Ayurvedic bioenergies, musculoskeletal pain, restless leg syndrome, asthma/cough or respiratory conditions, even emotional trauma.
It is important to note that assessing and treating the root cause of one’s sleep issues with a trained Ayurvedic Specialist is paramount for the most appropriate recommendations and sustainable changes.
Cortisol and Melatonin
Cortisol is your body’s main stress hormone. It works with certain parts of your brain to control mood, motivation and fear. Healthy levels of cortisol are an essential part of a healthy being. Melatonin is one of the dominant hormones that regulates circadian rhythms (the 24-hour circadian clock). Increased melatonin levels promote sleep in the body.
It takes energy for the body to reduce cortisol and increase melatonin. This is why many people have experienced the “tired but wired” state, where they are over-exhausted but still cannot fall asleep. The adrenals have been overtaxed and the body does not have the energy to both reduce cortisol and increase melatonin, which will promote sleep.
In general, when cortisol or stress levels are high, melatonin levels are low. When cortisol is low because stress is managed, melatonin levels are high. The following generalized recommendations decrease stress and align the body, mind and spirit with its natural circadian rhythm.
Sleep Timing
In general, try to fall asleep before 10pm.
- According to Ayurveda, a vital time to be asleep is between 10pm and 2am. This time is governed by pitta dosha, or the fire element.
- Pitta bioenergy is responsible for metabolism and absorption. It transforms food into bodily tissue and excretes waste and toxins through the liver, cleansing the blood and regulating hormone levels. If you are experiencing nutrient malabsorption or deficiencies, toxic overload or imbalanced hormones, a lack of sleep between 10pm and 2am may be the root cause.
- If we do not translate pitta’s nighttime energy into the intended purpose of restorative rest, its fire-like efficiency will seek productivity. This is when we can “catch a second wind”, which can tax the adrenals. Appetite can also increase, leading to late-night food cravings that can have a detrimental ripple effect on holistic health.
In general, try to rise with the sun.
- The time from 2am to sunrise is governed by vata, or air bioenergy. This is the time people experience more vivid dreams because the nervous system is coming online again and ready to begin the day.
- According to Ayurvedic teachings, waking up within this timeframe to start the day can increase air qualities such as lightness, creativity and clarity in your day. In many meditation practices, this is considered a sacred time of day where one can experience more expansive energy in contemplation.
- For those who manage their biorhythms well and aren’t constantly pushing fatigue or exhaustion, it is recommended to wake up at or before sunrise, even if it means less hours spent sleeping. Otherwise, follow the doshic sleep cycles below!
Avoid Sleeping In
- The time after sunrise is the time of day governed by kapha, or earth bioenergy, which can be heavy, slow and sluggish. This is why “sleeping in” can create feelings of lethargy, dullness or lack of motivation. The more you sleep in, the more this energy compounds and the more it will affect your day.
Doshic Sleep Cycles
Ayurveda suggests that the best sleep cycle for you is related to your dominant dosha.
- Kaphas need less sleep but have a tendency to oversleep. Aim for 6-7 hours of restful sleep at night and get up before sunrise to capitalize on your best energy. Stay active throughout the day and avoid naps.
- Pittas tend to sleep well but have a tendency to wake in the middle of the night with a “to-do list” in their heads. Aim for 7-8 hours of rest and avoid spicy foods, alcohol and stimulation in the evening.
- Vatas have the most trouble sleeping but need the most rest. Aim for 8-9 hours of sleep and set yourself up for success by winding down earlier in the day. Avoid screens and stimulation in the evening and try a weighted blanket for a cozy, calm sensation. A regular sleep routine works wonders!
Eat Early, Eat Light
Our digestive fire co-relates to the solar cycle. This is why the largest meal of the day should be when the sun is highest in the sky between 10am and 2pm as we have more digestive fire to break down heavier meals. As the sun is setting so is our digestive fire and we should have a light meal no later than 7pm that is easily digestible. Try our light dinner recipe!
Calm the Senses
- Dim the lights and reduce artificial light after dinner.
- Avoid screen time after 7pm.
- Put your phone on airplane or sleep mode before bedtime and leave your devices outside of the bedroom. Mobile radiofrequency can significantly affect the functioning of the adrenals and production of stress hormones.
- Use lavender or sandalwood aromatherapy in a diffuser or pillow patches.
- Enjoy an herbal oil foot massage to aid in full body relaxation.
- Practice mindful relaxation such as pratyahara.
- Drink warm spiced milk before bed.
- Administer a calming Nasya oil 1 hour before bed.
Light Exposure
Exposure to full spectrum sunlight early in the morning causes our bodies to produce serotonin, which can improve our mood and regulate our natural circadian rhythms, making it easier to wind down in the evening. Spend 10-20 minutes outside in the morning without sunglasses on to allow the retina to absorb the most beneficial light.
Sleep as a main biorhythm needs to be optimized in order to foster holistic health. To dive deeper on aligning the body with its natural rhythms, check out our article on True Rest.
Ayurveda functions to connect us with our true nature and the cycles of nature. Implementing practical circadian therapies has countless benefits on sleep and hormone function. Utilizing the therapies we offer here can increase sleep quality and therefore quality of life. If you experience long term sleep concerns please reach out to us for a personalized approach to healing!
Article authored by Chloe Chaput, who is dedicated to her role as a Clinical Ayurvedic Specialist (CAS) to work with women’s health, male and female fertility challenges, parents/caregivers, and children to address a variety of clinical health concerns at the root of their cause. Contact Path Wellbeing today to set up your appointment with Chloe Chaput, CAS.
The information contained within this article is for educational purposes only and should not replace the direct advice of a doctor or other qualified healthcare professional. Always consult a medical or other professional healthcare provider when considering a new health regime.
