“There is a time for many words, and there is also a time for sleep.” - Holmer, The Odyssey, XI, l. 379
According to the CDC, adults who sleep less than 7 hours in a 24 hour day are more likely to develop chronic illnesses and mental health issues than those who gain a full night's sleep. We all know the importance of sleep in its role of bringing energy, stamina, and focus, though, for some, it's nearly impossible to find a healthy sleep pattern. Whether you're waking up in the middle of the night or always fighting to stay awake during the day, finding your perfect sleep schedule is a daunting task. Ayurvedic practices describe three pillars that control the body's equilibrium: eating habits (Ahara), conjugal life (brahmacharya), and sleep (Svapna). This article is all about taking control over your sleep or Svapna so you can finally get that perfect night of sleep and wake up filled with the energy you need.
Overview
Ayurvedic constitutional types play an important role in balancing your sleep cycle. The three doshas are Vata Dosha, which governs space and air elements; Pitta Dosha, which governs fire and water; and Kapha Dosha, which governs earth and water. Kapha Dosha is responsible for sleep and the fatigued feeling you get when your body wants to sleep. However, each type requires different remedies for sleep. Here is a link to a Dosha quiz from Banyan Botanicals where you can figure out which you dominate.
The Ayurvedic Clock
Each of the Doshas governs a portion of the day, and this is called the ayurvedic clock. Below is a chart from Healthline.com, which shows each of the dominant doshas throughout the day.
Time | Dominant Dosha |
|---|---|
6 a.m. to 10 a.m. | Kapha |
10 a.m. to 2 p.m. | Pitta |
2 p.m. to 6 p.m. | Vata |
6 p.m. to 10 p.m. | Kapha |
10 p.m. to 2 a.m. | Pitta |
2 a.m. to 6 a.m. | Vata |
It is best to sleep at least 7 hours between 6 p.m. and 10 a.m. while Kapha allows the body to be naturally sleepy. Before going to bed, avoid eating any cold or crunchy foods, and typically eat a few hours before. If you struggle with insomnia, try giving yourself an oil scalp massage extra points if you can convince a friend or loved one to help!
Vata Dosha Tips
Vata types are generally light sleepers, have difficulty falling asleep, and can wake up quite easily during the Vata hours of 2 a.m. to 6 a.m. this is typically due to indigestion. These types require the most sleep of all three doshas, through when unbalanced can get the least amount. The key for this type is to provide a warm, nourishing environment both inside the body and out. This may include:
Incorporating warm foods or drinks a few hours before bed such as soups, teas, or warmed milk/non-dairy alternatives
Taking plenty of probiotics
Warming oils and oil massages
Taking a hot bath
Lavender or chamomile scents
Thick warm blankets and soft bedding
Sleeping in a very dark ventilated room
Pitta Dosha Tips
Pitta types resonate with the digestive system and, as such, may find themselves waking up with an immense urge to scavenge the fridge for the perfect midnight snack. These types will feel most alert and productive through the hours of 10 p.m. to 2 a.m., earning them the title of the night owl. Sleep is on the back burner as these types have trouble winding down the many thought that whirl through their brain. For pitta types, it is essential to maintain a cool state before bed and incorporate these changes:
Eat a very filling dinner and even a small snack before bed to not wake up with cravings
During the day, eat cool foods like fruits and berries
Avoid too much stimulation like exercise, TV, or scrolling on a cell phone before bedtime to set the mind at ease
Incorporate slow, mindful practices before bed, such as journaling or yoga
Use scents like rose or jasmine
Sleep on a firm mattress with fewer covers
Kapha Dosha Tips
Kapha types generally have the exact opposite problem. They have no problem slipping into a very deep sleep but have trouble waking up. These types need the least amount of sleep though they are often compelled to oversleep, causing drowsiness and brain fog. Kaphas feel extra tired around 6 a.m. to 10 a.m., making it extra hard to get up and out of the cozy covers. For Kapha doshas, it is most important to build a strict schedule and stick to it. Try using these tips for maintaining a better regimen.
Eat light, easily digestible foods for dinners like a salad or vegetable soup
Avoiding napping during the day
Incorporate lots of physical activity into your daily routine
Use energizing scents like lemon or ginger
Go to bed early and wake up before the sun rises
Take an ashwagandha supplement to manage stress
What to Takeaway
Prioritizing your sleep schedule is vital to living a healthy physical and mental life. In the midst of the chaos of life, don't forget to take time for self-care; otherwise, it gets easier and easier to drown in the endless abyss of business—what better time than your bedtime ritual to be kind and listen to what your body needs. Try practicing a breathing or yoga technique from my other blog posts, The Magic of Pranayama Breathing and Ayurveda & Yoga, for extra bedtime rituals.
References
“CDC - Data and Statistics - Sleep and Sleep Disorders.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 2 May 2017, https://www.cdc.gov/sleep/data_statistics.html.
Driscoll, Kelly. “How to Balance Your Dosha for Better Sleep.” YouVeda, 15 Feb. 2022, https://www.youveda.com/balance-your-dosha-for-better-sleep-ayurvedic-solutions-for-common-sleep-disturbances/.
Mehrotra, Shirin. “A Guide to Sleep Based on Your Ayurvedic Type.” Healthline, Healthline Media, 20 Apr. 2021, https://www.healthline.com/health/sleep/an-ayurvedic-guide-to-sleep#napping.
Mischke, Melody. “An Ayurvedic Guide to Balanced Sleep.” Sound and Restful Sleep with Ayurveda | Banyan Botanicals, 2021, https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/health-guides/an-ayurvedic-guide-to-balanced-sleep/.
Mischke, Melody. “Balancing Insufficient Sleep.” Banyan Botanicals, 2021, https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/health-guides/an-ayurvedic-guide-to-balanced-sleep/balancing-insufficient-sleep/.
Telles, Shirley, et al. “Ayurvedic Doshas as Predictors of Sleep Quality.” Medical Science Monitor : International Medical Journal of Experimental and Clinical Research, International Scientific Literature, Inc., 17 May 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4448595/.