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Nidra; The Science of Sleep

Sleep is a reoccurring biological practice, crucial in bettering our experience of wakefulness. Sleep, known in Sanskrit as Nidra, is as vital to our well-being as diet (Ahara) and lifestyle (Brahmacharya), which Ayurveda considers the three pillars of health. Did you know that we spend almost a third of our lifetime sleeping? That’s when the body and mind recover, tissues regenerate, and we can process, digest, and assimilate information. The chemicals involved in the sleep-wake cycle include:

Melatonin | triggers the production of all other chemicals involved in the sleeping process.

Serotonin | is the hormone that helps us fall asleep.

Adrenaline | is the safety mechanism that keeps us alert enough during the night to wake up in case of an emergency. In excess, Adrenaline over-excites the nervous system, preventing us from falling asleep.

GABA (Gamma Amino Butyric Acid) | is what we want in abundance. It is a tranquilizer; it protects the brain and calms the nervous system. Interestingly enough, Ghee is considered the highest food source of Butyric Acid. Add a spoonful to each meal to ensure a goodnight’s sleep.

Cortisol | also known as the ‘stress hormone,’ is the chemical that wakes us up in the middle of the night and prevents us from falling back asleep. This one should be kept low and under control.

Living In a Sleep Deprived world

For many of us, getting restful sleep has become almost unattainable, and the main reason for that is the state of chronic low-grade stress we are in. The body doesn’t distinguish between work deadlines, traffic stress, or a tiger chasing you. When your nervous system is constantly reacting to daily stressors, your senses are overloaded with information, and you’re not leading a supportive lifestyle, you won’t be able to shut your mind off at night.

A good night’s sleep starts in the morning. Nature’s circadian rhythms encourage us to be active while the sun is up and to wind down as the sun sets. Following this will synchronize the individual’s biological clock with nature and allows the body to attain true health.

 

The Doshas Sleep Tendencies and Patterns

Vata Dosha

Vata individuals have a low tolerance to stress. Their tendency is to compose stressful scenarios in their heads and live in a constant state of fear. The nervous system doesn’t recognize whether you are experiencing a real threat, or if you’re just thinking about it. Thoughts can elevate Adrenaline levels just as much, preventing you from falling asleep.

Characteristics

  • Running away from stressors instead of dealing with them.
  • Sensitivity to sound (they require complete silence).
  • Tossing and turning all night if they can’t sleep.
  • Waking up worried and anxious.

Sleep Routine

  • Engage in relaxing practices such as Yoga Nidra, mindful breathing, and journaling.
  • Turn electronics off a couple of hours before bedtime.
  • Watch calming content instead of thrillers, crime, or the news.
  • Do an Abhyanga (self-massage) followed by a warm shower.
  • Dip two small cotton balls in oil and place them in your ears.
  • Keep the bedroom calm, and have fluffy, warm, and cozy bedsheets.

 

Pitta Dosha

Pitta individuals are relatively good sleepers, but they don’t see sleep as important because it keeps them away from work and productivity. They tend to wake up after midnight, and when that happens, they may take five minutes to try and fall back to sleep, but soon enough, they spring out of bed to complete an unfinished task, send an email or use this ‘wasted time’ to get things done.

Characteristics

  • Getting overly involved in situations and accomplishments.
  • Sensitivity to light (require complete darkness).
  • Working, processing, and planning up until bedtime.
  • Jumping out of bed straight into production mode.

Sleep Routine

  • Engage in playful activities or read something boring before sleeping.
  • Keep electronics away from the room.
  • Dim and cover any blinking lights in the room.
  • Wear an eye mask during sleep blocks the light.
  • Keep the room at a cooler temperature.
  • Drink chamomile tea before bed.

 

Kapha Dosha

Kapha individuals are excessive sleepers due to their heavy and dull nature. They have an abundance of GABA and Serotonin and low Adrenaline levels. Therefore, they can sleep anytime, anywhere, and for too long. Their love for sleep depletes their energy, disrupts their circadian rhythms, and weakens their bodily systems.

Characteristics

  • Unawareness of their surroundings while sleeping.
  • Avoiding productivity due to their constant dips in energy.
  • Wake up feeling tired, lazy, and snoozing too much.
  • Dealing with weight gain, cravings, and depression.

Sleep Routine

  • Get more physical activity and exhort energy during the day.
  • Sleep on a hard mattress or the floor with a thin cover.
  • Allow natural light to flood the room in the morning.
  • Wake up early and avoid midday napping.
  • Eat a light diet and go to sleep feeling slightly hungry.