New Delhi, 6 January: Getting a good night’s sleep has become a challenge for many people today. Often, despite lying down in bed, sleep does not come. This condition is medically known as sleep onset insomnia. It is not just a common trouble but can affect your energy, mood, and overall health throughout the day.
Lack of sleep tires both the brain and body, leading to stress, irritability, and difficulty concentrating during the day.
In today’s world, mobile phones, laptops, and televisions have become part of our daily routine. Using these devices just before sleeping inhibits the production of the hormone melatonin, which regulates sleep. Ayurveda describes this as mental unrest caused by light-related disturbances. When the blue light from screens reaches the eyes, the brain thinks the day is still ongoing. As a result, the body does not relax even when in bed, and sleep remains elusive.
Additionally, many people find themselves caught in thoughts about the day’s events or worries about the next day as soon as they lie down. Ayurveda refers to this as a disturbance of the mind (chitta vikara). When the brain stays in alert mode continuously, the body does not get the rest it needs despite feeling sleepy. This habit can become unconscious and worsen the problem of sleeplessness.
Another major factor is caffeine consumption, especially drinking tea or coffee after noon. Scientifically, caffeine’s effects last for six to eight hours in the body. This means that if you drink tea in the evening, your brain remains active at bedtime, preventing sleep. Ayurveda links this to an imbalance of pitta and vata doshas, which keeps the body warm and restless.
Irregular sleeping and waking times also contribute to sleep onset insomnia. When sleep schedules vary daily, the body does not receive clear signals about when to sleep and when to wake. Ayurveda views this as disruption of the body’s natural rhythm. Consequently, falling asleep takes longer and the quality of sleep decreases.
There are simple ways to improve sleep quality. Reduce the use of mobiles, laptops, and TVs before bedtime and keep the room dark. Listening to soft music, practicing deep breathing, or taking Ayurvedic herbs like Ashwagandha and Brahmi can promote mental calmness. Avoid caffeine after noon and maintain a consistent sleep and wake time every day. Ayurveda suggests these methods balance vata and pitta, naturally improving sleep.
