Ayurvedic strategies for better sleep

1. Herbal help

Drink a calming herbal tea before bed. Ingredients such as licorice, camomile, cardamom, and hibiscus-based teas are calming agents that help you get into a healthy sleep routine.

An ashwagandha (Withania somnifera) supplement can be used at bedtime to improve sleep quality.

Ashwagandha, Ayurvedic wonder herb that energises and calms you

2. Sleep hygiene

Avoid stimulating drinks like coffee and caffeinated tea from 2pm, and avoid television and mobile phone usage an hour before bedtime. Falling asleep in front of the TV is neither restful nor restorative.

Bedtime should follow the body’s circadian rhythm. Ayurveda considers the first third of the night (8pm-11pm) as an ideal time to go to bed and the last third (5am-8am) as the best time to wake up and feel refreshed.

Sleeping and waking up late does not have the ideal resting effect on our body because of hormonal functions that follow the sun’s rhythm.

Try mindful eating – and enjoy a better relationship with food

3. Create a sleep ritual

A simple sleep ritual includes activities, food and/or herbs that will lead to a well-deserved, deep and restorative night’s sleep.

Eat neither too little nor too much for dinner. Hunger may disturb sleep, while overeating may affect sleep quality, leaving you feeling tired in the morning.

Drink most of the liquid you need before 6pm. Don’t try to compensate for low water intake just before bed, as this will interrupt sleep.Eat dinner in a peaceful environment, being mindful of what you are eating. Avoid watching TV or your smartphone while eating.

Consume calming and digestive herbal teas after dinner.

Light walking, yoga or reading can be done after dinner, but avoid strenuous activities like high-intensity workouts or cardio exercises.

Spend some time observing your breathing and appreciating the day just before bedtime. This can transform into a meditative experience or prayer, which helps to let go of negative feelings and emotions.

Every breath you take: the many health benefits of breathwork

4. Connect to your inner self

We spend most of our days tuning out our feelings. We act in accordance with what others think, feel or expect from us. Create dedicated space in your day to do things you love to do for yourself.

Connect to how you feel about all that happened in the day. Make your inner child feel happy and heard every day.

5. Transfer the mental clutter onto paper

Before sleeping, write down all that is going on in your mind. Try not to edit or make sense of what you write. Simply transfer the jumble of thoughts or feelings onto paper. Once it is all on paper, destroy the paper.

The mind reads it as release and completion. Practised over a period of time, this exercise brings many insights from the subconscious to conscious awareness.

Stressed or depressed? Journaling helps you process your emotions

6. Try not to try too hard

Create one simple night ritual for yourself and stick to it. It takes time for the mind to get used to a ritual and create an association of ritual with sleep. Keep it simple.

7. Fix the basics

Avoid pushing your body into a stress cycle. Wake up as close to sunrise as possible, exercise, eat healthily, eat your meals at roughly the same time each day. Try not to eat the last meal of the day too close to the time you go to sleep.

Let your body know you are nourishing it with love. A fixed routine helps ground the mind.

‘My mask was wet with tears’: how hypnotherapy taps the subconscious mind

8. Detox the physical body

A physical system loaded with the extra work of repairing your insides will find it harder to rest. Try a holistic detox or a panchakarma, especially with the change of each season.

A lighter, free-flowing circulation makes it easier for the mental self to feel light.

9. Seek help – from your subconscious mind

If sleeplessness persists, consider working with a professional to understand the deep-seated cause of your sleep disorder.

A hypnotherapist helps you connect to your own subconscious mind to understand the underlying issue and alter its perception by reconditioning negative behaviour patterns.