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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
Shikha Sharma
Hindustan Times
Sleep,Sleep deprivation,tips for better sleep

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

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:


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.


Chamomile: Drink chamomile flower tea at bedtime.

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


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. 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.


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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First Published: Mar 22, 2014 14:28 IST