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For a good night's sleep

Good sleep needn't be a nightmare to achieve. Just follow these simple tips to get your regular eight hours and stay away from chronic sleep deprivation, writes Shikha Sharma.

brunch Updated: Mar 22, 2014 19:28 IST
Shikha Sharma

Do you feel sleep deprived often? There are many reasons for this.



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According to ayurveda, sleep deprivation is caused when there is an imbalance of the basic energies. Not eating on time, stress and irregular sleep patterns lead to a vata imbalance.



Similarly aggression, anger, excessive eating and drinking leads to a pita imbalance.



Here's how you can treat chronic sleep deprivation:

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Treatments

Shirodhara:
In this ayurvedic treatment, a gentle but continuous stream of medicated oil is made to drip on your forehead. This treatment relaxes the mind and improves sleep.

Nasyam:This treatment helps to decongest the nasal sinuses. When you breathe better, you sleep better.

Abhyangam: Medicated oil massages are effective in relieving chronic stress.



Ayurvedic herbs

Ashwagandha: Not only does it rejuvenate the body, it also rejuvenates the nerves. Have a teaspoon of ashwagandha powder with milk.

Jatamansi: This herb is used in many tonics for its nerve-calming properties.



OTHER HERBS AND PLANTS

Chamomile: Drink chamomile flower tea at bedtime.

Valerian root: Western naturopathy has been using this herb for its sleep-inducing and calming effects.



Exercises

Tire yourself out:
When the mind is more tired than the body, it leads to disturbed sleep. So make sure you get ample exercise.



Better lifestyle choices

Don't eat a heavy meal at night: The digestive system kicks in to process the heavy load at night, which leads to restless sleep.

http://www.hindustantimes.com/Images/popup/2014/3/mumbai_pg11c.jpgExercising earlier in the day: If you exercise just before sleeping, it activates your system. If you exercise at night, follow it up with a warm water bath.



Nutrition

Oats: They have natural minerals that are good for your nervous system.

Milk: Drink a warm glass of milk at night with crushed dates and nutmeg for good night sleep.

No caffeine: No colas, coffee and tea before your bedtime.

Warm soup: Eat vegetable soups to calm your nerves.



From HT Brunch, March 23



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