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Maharishi Ayurveda for Common Disorders:
Insomnia
Mind
1. Meditate regularly to release mental and physical tension. When this tension is not resolved prior to lying down to sleep, it will often unwind at bedtime, causing restlessness, thoughts, worries or emotions that prevent sleep from coming easily.
2. After getting in bed, assume a comfortable position and don't try to sleep or worry about not sleeping. Let your mind move freely, just taking it as it comes. This attitude will allow you to gain as much rest as possible in the period before falling asleep. Just let the natural functioning of your body and mind bring you whatever experience it will. You are in nature's hands. Just enjoy resting comfortably and you will fall asleep naturally.
Body
1. Have dinner by 6:00 PM. Eat lightly. Soups, grains or hot cereal are soothing and promote restful sleep. Eating heavy foods or too late can disturb sleep.
2. Before bed, have a glass of warm milk. You may add raw sugar or honey, cardamom or ginger to taste.
3. As a natural aid to sleep you may take one of the following herbal preparations:
A. 1 bag of chamomile tea or 1 teaspoon of leaves brewed in 1 cup of water.
B. 1 teaspoon of gotu kola leaves or 1/4 teaspoon of powder brewed into a tea with 1 cup of water.
C. 2 to 3 threads of saffron heated with 1 cup of milk.
D. 1 large pinch of nutmeg stirred into 1 cup of warm milk.
4. It is helpful to keep your head and feet warm on cold nights. If you are highly sensitive to the cold, you may wish to use a hot water bottle and wear a cotton night cap for extra warmth.
Behavior
1. Have some exercise and activity in the fresh air every day. A 20-30 minute walk outdoors is the minimum exercise required for most people.
2. Avoid using the bedrooom for activities other than sleep, i.e. reading, studying or watching TV.
3. The evening activity should be pleasant and relaxing. Walking for 10-15 minutes is recommended. Evening TV may overstimulate the mind and should be avoided. Reading or listening to soft music, particularly Gandharva Veda music, is recommended. 4. Avoid all focused work including phone calls for at least 30 to 60 minutes before bedtime. Sensory input just before bed should be soothing and relaxing.
5. Vata aroma therapy started in the bedroom before sleep is settling to the mind and nervous system and promotes restful sleep.
6. Go to bed at the same time every night. Turning your light out by 9:30 PM is highly recommended if you are having difficulty falling asleep.
7. Massage the head and feet lightly with sesame or coconut oil or your Ayurvedic massage oil before retiring. This relaxes and quiets the mind. A full body Ayur-Vedic oil massage (with light pressure only) followed by a warm tub bath before bed may also be done, if desired.
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