Sleep

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In Ayurveda, sleep (Nidra) is considered one of the three pillars of health (Trayopasthambha), along with food (Ahara) and regulated sexual activity (Brahmacharya). Proper sleep is seen as essential for maintaining balance, vitality, and mental clarity, while disturbed sleep can lead to physical and psychological imbalances.

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The Importance of Sleep (Nidra)

Ayurveda describes sleep as a natural state of rest that allows the body and mind to recover and rejuvenate.

 

According to Charaka Samhita:

 

“Happiness and misery, nourishment and emaciation, strength and weakness, virility and sterility, knowledge and ignorance, life and death — all depend on sleep.”

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Thus, adequate and good-quality sleep sustains health and longevity, while poor sleep contributes to disease.

 

 

Types of Sleep According to Ayurveda

 

Ayurveda classifies sleep based on its cause:

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1. Natural sleep (Swapna Nidra) — Healthy, physiological sleep that occurs at night as part of nature’s rhythm.

2. Sleep due to Kapha aggravation — Excess heaviness or lethargy, often from overeating or sedentary habits.

3. Sleep due to mental/physical exhaustion (Shrama-sambhava Nidra) — From overwork or stress.

4. Sleep due to disease (Vyadhi-sambhava Nidra) — As part of a pathological condition.

5. Sleep due to imbalance or emotional disturbance (Manasika Nidra) — Often caused by mental stress or depression.

6. Sleep due to external causes (Agantuka Nidra) — Induced by drugs, alcohol, or external factors.

 

 

Doshas and Sleep Patterns

 

Dosha Typical Sleep Pattern & Common Disturbances

• Vata (air + ether)Light, interrupted, irregular sleepInsomnia, restlessness, anxiety

• Pitta (fire + water)Moderate sleep, sometimes disturbedWaking up at night, vivid dreams

• Kapha (water + earth)Deep, heavy, long sleepExcessive sleepiness, sluggishness

 

A balance among the doshas leads to refreshing sleep; imbalance causes specific sleep issues.

 

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Ideal Sleep Timing and Duration

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• Best time to sleep:
  Ayurveda recommends going to bed between 10:00 p.m. and 11:00 p.m., before Pitta dosha (which governs metabolism and transformation) becomes dominant.

• Best time to wake up:
  Wake up before sunrise (around 4:30–6:00 a.m.), during Brahma Muhurta, the time of heightened mental clarity.

• Duration:
  Generally, 6–8 hours of sleep is considered ideal, though individual needs depend on age, constitution (Prakriti), and activity.

 

 

Sleep Hygiene in Ayurveda (Nidra Chikitsa)

 

Ayurveda emphasizes lifestyle and behavioral approaches to promote good sleep:

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Do’s

• Maintain a consistent bedtime routine.

• Massage the head, soles, and palms with warm sesame or coconut oil before bed.

• Drink warm milk with nutmeg or turmeric.

• Keep the sleep environment calm, dark, and comfortable.

• Engage in gentle evening activities (listening to soothing music, meditation, or light reading).

 

Don’ts

• Avoid heavy, spicy, or oily foods close to bedtime.

• Refrain from excessive screen time or stimulating activities.

• Avoid daytime sleeping, especially for Kapha types.

• Do not suppress natural urges (like hunger or sleep).

 

 

Sleep Disorders in Ayurveda

Common sleep disorders and their doshic associations:

• Insomnia (Anidra) — Often due to Vata or Pitta imbalance.

• Excessive sleep (Atinidra) — Often due to Kapha aggravation or Tamas (inertia) in the mind.

• Disturbed sleep — Linked to mental stress, poor digestion, or doshic imbalance.

 

 

Ayurvedic Remedies for Better Sleep

• Herbal aids:

  • Ashwagandha (Withania somnifera) – calms Vata, reduces anxiety.

  • Brahmi (Bacopa monnieri) – promotes relaxation and clarity.

  • Jatamansi (Nardostachys jatamansi) – sedative, good for Pitta.

  • Tagara (Valeriana wallichii) – induces natural sleep.

  • Nutmeg (Jatiphala) – mild sedative when taken in warm milk.

• Aromatherapy:
  Sandalwood, lavender, or jasmine oils calm the mind.

• Meditation & Pranayama:
  Gentle breathing techniques like Nadi Shodhana or Chandra Bhedana balance Vata and Pitta.

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