Insomnia and parasomnia are two distinct yet interconnected sleep disorders that can disrupt the normal sleep-wake cycle and impact overall well-being. Insomnia involves difficulty falling asleep, staying asleep, or achieving restorative sleep, often resulting in daytime fatigue and impaired functioning. It can be triggered by various factors such as stress, anxiety, depression, or lifestyle habits. Parasomnia, on the other hand, encompasses a range of abnormal behaviors or experiences during sleep, including sleepwalking, night terrors, and nightmares. These episodes can occur during specific sleep stages and may lead to confusion, distress, or injury. While insomnia and parasomnia have different manifestations, they can both significantly affect sleep quality and overall health.
Ayurveda offers a holistic approach to treating insomnia and parasomnia, focusing on balancing the body’s natural rhythms and promoting overall well-being. Several herbs are renowned for their calming and sedative properties, which can help alleviate sleep disturbances. These herbs having tranquilizing effects, can help alleviate insomnia by inducing deep sleep and reducing night time awakenings restoring balance to the mind and body.
Following are the 14 Ayurvedic herbs recommended for body against Insomnia & Parasomnia
Shankahpushpi (Convolus pluricaulis) Plant – It is used for its cognitive-enhancing properties, aiding in memory and concentration. It possesses anxiolytic and sedative effects, promoting relaxation and reducing stress and anxiety levels. Additionally, Shankhpushpi supports overall brain health and may help alleviate sleep disorders like insomnia.
Brahmi (Bacopa Monnieri)Plant – It is known for its cognitive-enhancing properties, supporting memory, concentration, and overall brain function. It possesses adaptogenic qualities, helping to reduce stress and anxiety levels while promoting relaxation. Additionally, Brahmi leaves support nervous system health and may aid in managing sleep disorders like insomnia.
Gotu Kola (Centella asiatica) Plant – It is revered for its cognitive and nervous system benefits, enhancing memory, focus, and overall brain function. It possesses adaptogenic properties, helping to reduce stress and anxiety levels and promote relaxation.
Tagar (Valeriana wallichi) Root – It is valued in Ayurveda for its sedative and calming properties, aiding in sleep disorders like insomnia. It promotes relaxation, reduces anxiety, and induces restful sleep. Additionally, Tagar root may alleviate symptoms of nervousness and stress, supporting overall mental well-being.
Ashwagandha (Withania somnihfera) Root – It supports overall vitality by enhancing energy levels, boosting the immune system, and improving physical endurance. Additionally, Ashwagandha aids in balancing hormones and supports restful sleep, making it beneficial for managing insomnia.
Giloy (Tinospora cordifolia) Stem – It possesses anti-inflammatory and antioxidant effects, which help reduce inflammation and oxidative stress. Additionally, Giloy supports digestive health, aids in managing chronic fevers, and improves overall vitality.
Ustukhudus (Lavandula stoechas) Seed – It is valued for its calming and soothing properties, which help alleviate stress, anxiety, and promote restful sleep. It is used to support respiratory health by relieving symptoms of colds, coughs, and congestion.
Tulsi (Ocinum sanctum) Leaves – Its leaves help alleviate insomnia by reducing stress and anxiety due to their adaptogenic properties. They promote relaxation and improve overall sleep quality. Additionally, Tulsi’s natural calming effects support mental clarity and emotional balance, aiding restful sleep.
Methi (Trigonella foneum graceum) Seed – It supports overall digestive health, which can indirectly improve sleep quality. Additionally, Methi seeds help regulate blood sugar levels, preventing nighttime disturbances and promoting restful sleep.
Jira (Cummin) Seeds – Its seeds are valued for their digestive benefits, helping to relieve indigestion, bloating, and gas. They possess antioxidant and anti-inflammatory properties, supporting overall health and immune function.
Ginger (Zingiber officinalis) Rhizome – It possesses anti-inflammatory and antioxidant properties, which help reduce inflammation and support immune health. Additionally, ginger aids in relieving respiratory issues, such as coughs and colds, and enhances overall metabolic function.
Arjuna (Terminalia arjuna) Stem – Its cardiovascular benefits improve overall heart health, promoting better blood circulation and relaxation. Additionally, Arjuna’s antioxidant properties support general well-being, contributing to improved sleep quality.
Nutmeg (Myristica fragrans) Seed – It helps calm the nervous system and reduce stress and anxiety, which are common causes of sleep disturbances.
Moti Pishti – It promotes relaxation and mental tranquility, which helps in falling asleep more easily.
These herbs are non-habit forming and support a healthy mind. Also supporting a Blissful sleep pattern in a natural way and neutralize the unhealthy effects of hectic life on mind and body, releases stress and tones up the nervous system.
Ayurvedic Lifestyle
- Nutritional diet, Morning walk, Yoga, Peaceful mind, Restful sleep.
Foods to Favor
- Fresh and light diet
- Green gram [lentils]
- fatty food
- Seasonal fresh fruits [ mango, apple, orange, kiwi, papaya]
- Seasonal vegetables
- Milk
- Chicken
- Nuts
- Rice
- Cereals
- Honey
Foods to Avoid
- Fried Food
- Heavy meals
- Fatty food
- Late night dinner
- Meat
- Alcohol
- Junk food
- Soft drinks
- Bakery products
- Excessive tea
Do’s
- Eat a protein rich diet.
- Keep a regular sleep schedule.
- Sleeping environment should be conducive for rest.
- Get a little sunlight at day time.
- Take dinner 3 hrs before sleeping time.
- Take a walk after dinner.
- Try to drink milk with Ashwagandha Powder at night.
Don’ts
- Avoid smoking and alcohol consumption before bed time.
- Avoid tea, coffee and chocolates at night.
- Avoid unnecessary stress, anger and fear.
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