Health experts have always emphasised that sleep is an essential component of healthy living. Lack of sleep and sleep-related issues, including disorders, can have serious health consequences if left untreated. India is now facing several sleep-related health concerns. Ayurveda offers a range of traditional approaches that may support better sleep. Here are some common sleep issues, Ayurvedic tips to manage them, and Patanjali products that can support a healthy sleep routine.
The Silent Sleep Crisis In India
Our country’s silent sleep crisis is serious, with around 60% of adults getting less than the recommended seven to eight hours of uninterrupted sleep. This can be linked to conditions such as obstructive sleep apnoea and chronic insomnia, as well as lifestyle-related sleep deprivation.
The reasons include work-related habits such as late-night work, frequent travel and shift work; excessive use of technology, including prolonged screen time and exposure to blue light; noise pollution in urban areas; crowded living environments; and the normalisation of hustle culture.
Prolonged sleep deprivation can increase the risk of chronic health problems such as obesity, hypertension, heart disease and stroke. It can also contribute to cognitive impairment and extreme tiredness, which may increase the risk of accidents on the road or at the workplace.
You may be experiencing sleep problems if you notice signs such as loud snoring, panting or choking during sleep, excessive daytime sleepiness, morning headaches, symptoms of insomnia, mood changes, difficulty concentrating or restless legs.
According to Ayurveda, modern-day sleep problems may be associated with an imbalance in the Vata Dosha. Traditional Ayurvedic practices focus on lifestyle changes, dietary measures and herbs to support healthy sleep. Here are some Ayurveda-based tips to manage sleep problems, along with information about related Patanjali products.
3 Ayurvedic Solutions to Treat Sleep Disorders
Herbal Support: Brahmi is traditionally used to calm the nervous system, while ashwagandha may help manage stress and support healthy sleep. Valerian root is traditionally used to support relaxation and manage insomnia. Shankhapushpi is believed to have a calming effect on the nervous system. Sarpagandha has traditionally been used for its tranquillising properties, while Tangara is also used in Ayurveda to support restful sleep.
Dietary Support: Have your last meal at least three hours before bedtime to allow adequate digestion. Keep dinner light and avoid caffeine, spicy foods and alcohol, as these may interfere with sleep. A glass of warm turmeric milk or warm chamomile tea may help you relax before bedtime. Spices such as nutmeg, cardamom and cinnamon can also be consumed in small quantities as part of a balanced diet.
Lifestyle Support: Keep the bedroom calm, comfortable and clutter-free to create a relaxing environment for sleep. Avoid screen time before bedtime, as excessive exposure to screens can interfere with the body’s natural sleep-wake cycle. Certain yoga asanas and pranayama practices may also help promote relaxation and support better sleep.
Patanjali offers Ayurvedic products that can complement a healthy sleep routine. Divya Brahmi Churna (100 Gms) contains brahmi and is traditionally used to support relaxation and mental well-being. It is also used to support memory, attention and overall brain health.
Patanjali Divya Medha Vati Extra Power (20 Gms) contains Ayurvedic herbs such as brahmi, shankhapushpi, ashwagandha and shatavari. It is traditionally used to support mental well-being, memory and concentration and may also help promote relaxation and restful sleep.
Have Patanjali Fig (Anjeer) (250 Gms) or Patanjali Pista (250 Gms) or Patanjali Walnut Kernels (250 Gms) in small quantities at least two hours before bedtime. Figs contain nutrients such as potassium and magnesium, while walnuts contain melatonin, which is involved in regulating the sleep-wake cycle. Pistachios also contain vitamin B6 and other nutrients that support overall health.
Addressing sleep problems can begin with simple lifestyle and dietary changes. Ayurvedic practices, along with suitable Patanjali products, can complement a healthy sleep routine.
