A balanced day can be divided into three thirds: one-third for work, one-third for rest, and one-third for sleep. However, in modern society, it may not be feasible to adhere to this 8-hour division. Ayurveda, on the other hand, suggests that the duration of sleep should be tailored to each individual’s body constitution (Prakriti) and current condition. This recommendation of spending one-third of the day on rest and proper sleep highlights the importance of maintaining a balance for health.
In the digital era, people increasingly engage in various activities beyond their primary employment. Continuous use of digital devices strains the nerves and facial muscles (especially around the eyes) and adds to mental stress. This strain can only be alleviated by sound sleep. However, this creates a vicious cycle: more time spent on digital devices reduces the time and quality of sleep, which, in turn, leads to greater fatigue and stress. Additionally, the electromagnetic radiation emitted by these devices worsens the situation by affecting the body’s subtle energies, known as Prana (life energy) and Ojas (protective and healing power). If these disturbances are severe and persist over a long period, they can imprint on the consciousness and, in modern terms, may even impact DNA and genes. This can ultimately lead to cell necrosis.
Therefore, it is important to find a balance between work, rest, and sleep. During sleep, the body engages in repair, detoxification, and memory consolidation. The science behind sleep is a complex and dynamic process involving advanced neuro-humoral mechanisms. It occurs in cycles of about 90 minutes, alternating between two main types: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep. NREM sleep has three stages, referred to as N1, N2, and N3.
- N1 is the lightest stage, where you drift in and out of sleep and can easily wake up.
- N2 is a stage in which heart rate and body temperature drop, preparing the person
- for deep sleep. This stage constitutes the largest portion of the sleep cycle.
N3, also known as slow-wave or deep sleep, is crucial for physical restoration. During this stage, tissue repair, the release of growth hormone, and the strengthening of the immune system occur. REM sleep is often called “dream sleep” because it’s when most dreaming takes place. During REM, the eyes move rapidly in different directions, and brain activity resembles wakefulness. Muscle function is temporarily inhibited to prevent acting out dreams. REM sleep is essential for cognitive functions such as learning, memory consolidation, and mood regulation.
According to Ayurvedic physiology, an increase in Kapha dosha and Tamo guna are the main factors that induce sleep. A person with a Vata constitution typically needs a longer duration, such as a full eight hours, due to lower physical endurance and a tendency to tire easily. They also tend to be mentally active and constantly moving, which leads to greater fatigue. Vata types are light sleepers and may experience less N3 and REM sleep. In contrast, Pitta individuals require a moderate amount of sleep, while Kapha types need only about 5–6 hours. Due to their strong physical and mental endurance, Kapha individuals don’t easily tire during the day. However, excessive sleep can increase Kapha, so they should avoid daytime naps, as this further aggravates Kapha.
Causes of Insomnia
Various factors can disrupt normal sleep patterns, leading to sleep disorders. Here are some common causes:
1. Stress and Anxiety
Elevated cortisol levels due to stress can disrupt the circadian rhythm, delaying the onset of sleep and reducing the duration of deep NREM and REM stages.
2. Disturbances to the Circadian Rhythm
Some people experience a natural delay in their sleep patterns, which is often observed in older adults. According to Ayurveda, Vata becomes predominant with age, and imbalances in Vata can lead to sleep disruptions. Shift work and jet lag are also common causes that disrupt sleep patterns and make adjusting to a regular sleep schedule challenging.
3. Sleep Apnea
Sleep apnea is a serious disorder in which breathing repeatedly stops and starts during sleep. Frequent awakenings to resume breathing result in poor-quality sleep, causing excessive daytime fatigue.
4. Unhealthy Lifestyle Practices (Sleep Hygiene)
Certain lifestyle habits—such as excessive caffeine or alcohol consumption close to bedtime, using electronic devices (phones, tablets) before sleep, sleeping in a noisy or overly bright environment, and maintaining irregular sleep schedules—can reduce sleep quality and shorten sleep duration.
5. Narcolepsy
Narcolepsy is a chronic neurological disorder that affects the brain’s ability to regulate sleep-wake cycles. People with narcolepsy experience excessive daytime sleepiness and sudden “sleep attacks” where they may fall asleep unexpectedly at inappropriate times, such as during conversations, while eating, or even driving.
Ayurvedic Advice for Better Sleep
Maintain a Regular Schedule: Follow Dinacharya (daily regimen), which includes sleeping early and waking up early, ideally before sunrise.
Exercise Regularly: Physical activity promotes better sleep quality.
Avoid Stimulants: Limit caffeine and alcohol, especially close to bedtime.
Foot Bath with Herbal Decoction: Enjoy a foot bath with herbal decoctions and a few drops of lavender oil to promote relaxation.
Massage: A head massage with appropriate herbal oils can help improve sleep.
Listen to Healing Music: Gandharva Veda music, known for its soothing qualities, can aid relaxation.
Practice Yoga and Meditation: Regular yoga and meditation can help balance the mind and body, promoting restful sleep.
Understanding the root cause of sleep disorders is essential for effective treatment. Shirodhara (pouring a stream of warm oil on the forehead) is a well-known, evidence-based Ayurvedic treatment that has shown benefits for those suffering from sleep disorders.
Reference
Ancient Ayurvedic Compendiums: Caraka Samhita, Ashtangahradaya Samhita & Bhavaprakasa Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023 Mar-Apr;77:59-69. doi: 10.1016/j.pcad.2023.02.005. Epub 2023 Feb 24. PMID: 36841492.
https://pmc.ncbi.nlm.nih.gov/articles/PMC1566595/pdf/envhper00515-0049.pdf
Kaczor M, Skalski M. Treatment of behavioral sleep problems in children and adolescents – literature review. Psychiatr Pol. 2016;50(3):571-84. English, Polish. doi: 10.12740/PP/41294. PMID: 27556115.
Zawilska JB, Woldan-Tambor A, Płocka A, Kużajska K, Wojcieszak J. Narkolepsja: etiologia, obraz kliniczny, diagnostyka i leczenie [Narcolepsy: etiology, clinical features, diagnosis andtreatment]. Postepy Hig Med Dosw (Online). 2012 Oct 24;66:771-86. Polish. doi:10.5604/17322693.1015529. PMID: 23175331.
About the reviewer
Dr Palitha Serasinghe – PhD
is a Ayurveda Consultant and
Physician with over
forty years of experience
