While Western medicine can be quite helpful for sleep problems, at times, you can benefit from taking a closer look at Eastern, holistic traditions as well. For example, there\u2019s Ayurveda.<\/p>\n\n\n\n
Originating in India over 5,000 years ago, the word Ayurveda (ai-yr-vay-duh) comes from the Sanskrit word, \u201cAyur-Veda,\u201d which means \u201cthe science of life,\u201d explains Tracy Adkins, certified Ayurvedic practitioner and founder of\u00a0Love Jivana<\/a>, an Ayurvedic skincare company.<\/p>\n\n\n\n \u201cAyurveda is a complete medical system based on the underlying principle of balance,\u201d she says. \u201cIt recognizes that our physical, mental<\/a>, and spiritual beings are connected not only to each other but also to the rhythms of nature. One segment cannot be separated from another, and if one element is out of balance, they all have the potential to be affected.\u201d<\/p>\n\n\n\n In Ayurveda, sleep (known as nidra) is one of the three pillars of good health. Additionally, sleep and other physical functions are determined by three body types, known as doshas.<\/p>\n\n\n\n Ahead, we\u2019ll explore what each of the three doshas represents and provide tips for sleeping better based on your dominant dosha.<\/p>\n\n\n\n Ayurveda has three doshas: Vata, Pitta, and Kapha. <\/p>\n\n\n\n \u201cDoshas are energetic forces that can be difficult for Westerners to conceptualize because they cannot be seen, quantified, or measured in any meaningful way,\u201d Adkins says. \u201cUnlike in traditional medicine where we have labs drawn with results that can be evaluated and assessed, or image scans which allow us to visualize inside the body, Ayurveda relies largely on our senses, intuition, and perceptions.\u201d<\/p>\n\n\n\n Adkins explains that we all have each dosha in us\u2014but in varying ratios.<\/p>\n\n\n\n \u201cThis unique dosha makeup will guide how you look, feel, and act, and this is what makes each of us different,\u201d she says. \u201cThe dosha balance in which you were born is referred to as \u2018Prakriti.\u2019 This is your ideal balance and where you will always feel, look, and perform your best. The goal is to stay as close to your Prakriti as possible.\u201d<\/p>\n\n\n\n Ayurvedic practitioners believe that doshas collectively control all the functions of the mind, body, and consciousness in parallel with the rhythms of nature and the environment in which you\u2019re immersed. Adkins says this can include the food you eat, medications you take, your sleep schedule<\/a>, and stress level.<\/p>\n\n\n\n \u201cVata exists as movement in the body and is visible in the action of breath, the movement of limbs, contraction of muscles, heartbeats, nerve impulses, the transport of all blood and fluids through the body, and the movement of all other doshas through the body,\u201d Adkins says. \u201cWithout Vata, no other dosha could move or exist.\u201d <\/p>\n\n\n\n She adds that Vata is also responsible for our thoughts and nervous system. \u201cWhen balanced, those with a predominance of Vata are creative and whimsical creatures who love trying new things even though they easily get bored,\u201d says Adkins.<\/p>\n\n\n\n Meanwhile, Pitta controls digestion, metabolism<\/a>, and metamorphosis, explains Adkins. \u201cPitta is responsible for regulating body temperature, digestive fire, absorption, assimilation, and all chemical reactions in the body,” she says. “Pitta processes all the information we ingest, from food to knowledge to our senses.\u201d <\/p>\n\n\n\n When in balance, those with a predominant Pitta dosha have skin that glows, healthy appetites, and regular digestion.<\/p>\n\n\n\n Finally, \u201cKapha is the glue that holds the body together,\u201d Adkins says. \u201cEarth and water make mud, and likewise, Kapha is the \u2018biological water\u2019 of all bodily fluids, including phlegm, plasma, synovial fluid [the fluid within joints], and cytoplasm [the fluid within each cell]. If these natural waters are balanced, our immune system is in ideal condition.\u201d<\/p>\n\n\n\n Wondering what dosha type you are? Adkins recommends taking this online quiz<\/a> that\u2019s available on Love Jivana’s website.<\/em><\/p>\n\n\n\n Once you’ve figured out your predominant dosha, you can tailor your sleep routine accordingly with the following tips. <\/p>\n\n\n\n Vatas are characterized as restless sleepers who arouse easily, according to Adkins. \u201cThey should reduce light, sound, and anything else that may cause a disturbance,” she suggests. “Due to their more fragile and precarious nature, Vatas require the most sleep.” <\/p>\n\n\n\n They’re also well-served by following a regular eating and sleep schedule to stay grounded, focused, and avoid illness, says Adkins. “Vatas often feel cold, so they should sleep in warm pajamas<\/a> and make sure the room is warm and comfortable,\u201d she adds. <\/p>\n\n\n\n Adkins says Pittas tend to be sound sleepers who don\u2019t rouse easily. However, \u201cGiven their inclination to work excessively and with intensity, it is imperative Pittas allow time to wind down before bed to slow their mind and body and promote a restful slumber,\u201d Adkins advises.<\/p>\n\n\n\n Pittas benefit from being asleep by 10 p.m. and up by 6 a.m., says Adkins. “Because Pittas tend to be sensitive to heat, they should make sure the room they are sleeping in is adequately ventilated and cool,\u201d she adds. <\/p>\n\n\n\n \u201cKaphas tend to enjoy sleeping long periods at a time, yet they need the least amount of sleep,\u201d Adkins observes. \u201cBecause of their naturally solid structure, excessive sleep<\/a>, especially during the day, will increase Kapha, thereby causing them to go out of balance.”<\/p>\n\n\n\n Kaphas don’t require more than seven hours of sleep per night, adds Adkins. “They should go to bed at the same time every night, preferably by 10 p.m.,” she says. “And they\u2019ll benefit greatly by waking with or before sunrise.\u201d<\/p>\n\n\n\n In addition to the Ayurvedic sleep remedies for each dosha, there are some tried-and-true Ayurvedic tips that anyone can use, regardless of your dosha. <\/p>\n\n\n\n Adkins recommends the following:<\/p>\n\n\n\n \u201cIncreased Kapha is responsible for sleep, however, for proper restoration to occur, it\u2019s best for all doshas to be balanced,” says Adkins. “Too much Vata causes insomnia<\/a> or restless sleep; too much Pitta can lead to difficulty falling asleep.\u201d<\/p>\n\n\n\n Since Ayurveda promotes individualized care, explains Adkins, it\u2019s really all about finding out what\u2019s right for you. \u201cWhile a calming tea may help one person, it may do nothing for the next,\u201d she says. \u201cThere is no one-size-fits-all in Ayurveda. We are all different and respond to everything in our own unique way.\u201d<\/p>\n\n\n\n With that said, Adkins says she personally responds well to drinking warm milk and using Nasya oil. \u201cI also like doing body scan meditations<\/a> before bed or Yoga Nidra, which I think is extremely powerful at stilling the mind and sets you up for a gentle ease into sleep,\u201d she says. <\/p>\n\n\n\nWhat are the Ayurvedic types? Understanding your dosha<\/h2>\n\n\n\n
Ayurvedic sleep remedies for your dosha<\/h2>\n\n\n\n
Vata dosha sleep tips<\/h3>\n\n\n\n
Pitta dosha sleep tips<\/h3>\n\n\n\n
Kapha dosha sleep tips<\/h3>\n\n\n\n
Additional Ayurvedic sleep tips<\/h2>\n\n\n\n
\n
FAQs<\/h2>\n\n\n\n
Which dosha is responsible for sleep?<\/h3>\n\n\n\n
What\u2019s the best Ayurvedic treatment for sleep?<\/h3>\n\n\n\n