All of us have experienced a bout of insomnia at one time or another. Whether the insomnia is from a lack of sleep, or non-restorative sleep (i.e. sleep that leaves you feeling un-rested), if it persists it can lead to more serious emotional problems such as depression and anxiety. There are many sleep medications on the market today, but most medical doctors don’t recommend taking them for more than several days due to side effects and a risk of dependency. Ultimately, the goal with any sleep disorder is to restore a normal, natural sleeping pattern.

Ayurvedic Treatments for Insomnia

If you suffer from occasional insomnia, try any or all of these simple Ayurvedic remedies to see if they can help you get a good night’s sleep:

• Drink a cup of warm milk with ½ teaspoon of nutmeg before bed.
• Massage the bottoms of the feet with oil. Leave the oil on the feet during the night – wear some old socks to spare your sheets. Any kind of oil is fine, but you could customize your massage oil to your predominant dosha (body type – Vata, Pitta or Kapha) for extra benefit. Oil infused with an herb called brahmi is good for people with a predominantly Pitta constitution. Coconut oil is a good choice for Pitta. Vata people should use a warming oil such as sesame. A drop of lavender essential oil can also be helpful for either dosha. (Kaphas tend not to experience insomnia!)
• Massaging the scalp with oil is also beneficial. Having oil on the head has a sedative effect on the mind. Lay an old towel over your pillow so you can leave the oil on your head over night.
• Herbal teas with valerian and/or chamomile have a calming effect and can help quiet an overactive mind. They won’t necessarily make you sleepy like a pharmaceutical, but they will calm a mind that can’t stop thinking. In some cases it will have enough of an effect so that your natural sleep process can take over.
• Instead of watching television or reading before bed, do a few yoga poses that turn the attention inward (try standing or seated forward bends, or plow pose). Spinal twists can release muscle tension and ease the physical body into a more relaxed state. After your yoga poses, sit for ten to fifteen minutes of silent meditation, observing your breath moving in and out of your body.
• Experiment with left-nostril breathing. Press your right nostril closed with your right thumb. Begin taking long, slow deep breaths in and out through your left nostril. If your left nostril is plugged up, be patient. Give it time to open. Notice your energy level throughout the day and you’ll find that when the right nostril is open and clear, we tend to be more awake and active. And when our left nostril is open, we tend to be more relaxed and can fall asleep easier. Being aware of this pattern can help you decide when to go to bed at night.