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World Health Day is a global health awareness day celebrated annually on 7 April under the auspices of the World Health Organization, as well as other related organizations.
The effects of insomnia on individuals can be profound, causing daytime fatigue, cognitive impairment, and mood disturbances. In a society where being busy and productive is used as a badge of honor, lack of sleep is a natural consequence.
Dealing with insomnia requires a comprehensive approach that includes good sleep habits, stress management techniques and using Ayurveda to fix the root cause of the problem. Ayurveda uses special diets, calming routines, and herbs to help you sleep better. So, Dr. Pooja Kohli, a senior Ayurveda specialist at Hempstreet, shares some Ayurvedic tips for people struggling with insomnia:
Include a night time routine
Set aside 10-20 minutes each night to stop yourself. Massage your feet with sesame oil or coconut oil as it relieves stress and increases blood circulation. Practice alternate nostril breathing or ‘Nadhi Shodhan Pranayama’ 5-10 minutes before going to sleep to calm the nervous system and go to bed.
Maintain a regular sleep routine
Establishing a consistent sleep routine, often referred to as sleep hygiene, is essential to improving sleep quality. This routine involves going to bed at a specific time and waking up at a specific time to reset the body clock. Also, no phone for 30 minutes before bed. In the initial phase, we recommend a 30-day fixed sleep routine, including weekends, to improve the sleep cycle.
Drink herbal tea
Ayurveda is a treasure trove. Various herbs, including ashwagandha, licorice, chamomile and hibiscus, help calm the nervous system and promote active sleep. If your doshas allow it, drink warm milk with ashwagandha before going to bed. Additionally, under medical supervision, herbs such as Vijaya (marijuana) can be consumed and help improve sleep.
Practice mindful eating
Choosing light, easily digestible foods can improve digestion and positively affect sleep quality. Ayurveda mentions eating with the circadian cycle and finishing dinner by 7pm. However, if that is not possible, always try to keep a gap of 3 hours between your last meal and bedtime.
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