"How Can I Manage Stress and Improve My Sleep According to Ayurveda

Question

struggling with sleep issues for the past few months. I feel stressed most of the time and can’t seem to switch off at night, which leaves me tossing and turning for hours. I’ve heard that Ayurveda has a different perspective on stress and sleep compared to conventional medicine, and I’m curious to know what recommendations might help.

According to Ayurveda, stress is connected to imbalances in the doshas, right? I’m wondering if my excess Pitta is causing me to overthink and be anxious, especially when it comes to winding down at night. On top of that, I tend to work late into the evening, which probably isn’t helping.

Are there specific Ayurvedic herbs, practices, or food habits I should adopt to manage stress and promote better sleep? I’ve also read about calming routines and self-care practices in Ayurveda, but I’m not sure where to start.

Dr Sujal Patil · Accepted Answer

In Ayurveda, stress and sleep issues are often linked to imbalances in the doshas, particularly Pitta. Pitta imbalance can lead to heightened anxiety, overthinking, and difficulty winding down, especially at night. Here are some Ayurvedic remedies and practices to help:

Herbs for Stress & Sleep:
Ashwagandha: Known for reducing stress and promoting restful sleep.
Brahmi: Calms the mind, reduces anxiety, and improves sleep quality.
Jatamansi: A herb used to calm the nervous system, reduce stress, and induce better sleep.
Valerian Root: A natural sedative that helps with insomnia and stress relief.
Dietary Suggestions:
Cooling Foods: To balance Pitta, consume foods like cucumbers, melons, dairy, and coconut, which have a calming effect on the body and mind.
Avoid Spicy & Caffeinated Foods: These can increase Pitta and disrupt sleep.
Warm Milk with Nutmeg or Saffron: Drinking warm milk before bed with these herbs can help calm the mind and promote sleep.
Routines & Practices:
Evening Rituals: Follow a calming routine, such as a warm bath with lavender or sandalwood essential oils.
Abhyanga (Self-Massage): A warm oil massage with soothing oils like sesame or coconut can calm the nervous system.
Yoga & Meditation: Gentle yoga and pranayama (breathing exercises) before bed help reduce stress and prepare the body for sleep.
Sleep Hygiene:
Wind Down Early: Avoid late-night work, as it stimulates Pitta. Try to finish work at least two hours before bed.
Set a Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
These Ayurvedic practices can help restore balance to your mind and body, promote better sleep, and reduce stress. However, for personalized guidance, consider consulting an Ayurvedic practitioner to tailor a plan specific to your needs.

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