Sleep hygiene works on the idea that many (but not all) sleep problems are due to bad habits. Jo adds: ‘Invigorating teas such as those with ginger, clove, pepper, turmeric or cinnamon will stimulate and revitalise this dosha.’ Good sleep hygiene for all Try a light dinner instead such as a bowl of soup and aim to finish dinner at least three hours prior to bedtime.
‘Relaxed kapha types tend to sleep very well, but if not, aim for more stimulation, exercise and activity in the day to balance this dosha,’ recommends Jo, who warns that kaphas shouldn’t nap in the day and interestingly, should also avoid lie-ins! When it comes to food, avoid heavy, sweet foods in the evening such as wheat, cheese and yoghurt. Invigorating teas such as those with ginger, clove, pepper, turmeric or cinnamon will stimulate and revitalise this dosha.
Kapha types don’t often need as much sleep as they have, which can lead to difficulties waking up. They love soft beds with lots of warm covers.
However, they are the most likely to have a sleep condition called sleep apnoea (breathing difficulties) and are more likely to need to urinate in the night. Kapha types are heavy sleepers, rarely disturbed or awakened. These are especially helpful in the evening. Try drinking teas containing chamomile, rose, mint or licorice to cool and soothe throughout the day. ‘Keeping your bedroom cool with plenty of ventilation is also helpful,’ says Jo who adds that less spice in your evening meal as well as limiting coffee and alcohol will also help.
#Wake up time according to ayurveda how to#
How to support sleep for pitta doshaĪim to limit distractions in the evening, such as screens, in order to sleep around 10pm. Pitta types may become night owls, and you may be more restless in the night, with the tendency to overheat, therefore preferring fewer or thinner covers. Jo explains that ‘difficulty falling asleep is the classic pitta-type sleep disorder as high pitta can be mentally stimulating, overwhelming any desire to sleep’. Jo recommends drinking teas containing herbs such as liquorice, fennel, cardamom or tulsi throughout the day and especially in the evening, to allow the mind to calm a lot quicker come bedtime. Vata types are also encouraged to get plenty of rest, or cat-naps, at any time of the day.’ĭiet wise, try cutting out caffeine to see if your sleep improves as vata types may not be able to tolerate a coffee even after breakfast. Sleep by 9.30pm if you can, latest by 10pm. Pukka's Head of Herbal Education, Jo Webber, explains: ‘Getting a regular routine is really important and ensure you wind down early evening with warm bath or gentle yoga stretches. You may find teeth grinding, sleepwalking and sleep talking are commonplace. Vata types are generally light sleepers, needing black out blinds and earplugs and preferring a soft, cosy bed. When aggravated, you’re likely to wake in the night and struggle to get back to sleep between 2 and 6am. You may generally be more alert and wakeful. Doshas and sleepĪyurveda offers deep insights into the nature of sleep by looking at mind-body types, or doshas, and states that if sleep happens at the right time, you’ll be cheerful, strong, disease-free and might even live to be a centenarian! Take a look at your dosha type below and see if any of them ring true, you might find out why some people are vulnerable to disturbed sleep, while others can neck an espresso martini before bed and start snoring within seconds. Although 4 is at the lower end and we certainly wouldn’t recommend this amount of sleep for a long period of time. There’s no simple answer to how much sleep we need as every individual is different, and healthy sleep patterns can range from 4 to 10 hours per night. Between the hours of 10pm-2am the real physical repair process happens, and between 2-6am psychological repair processes take place – a little spring clean for the brain. Sleep offers the body time to repair and recharge each night. Sleep can be affected by myriad factors like stress, anxiety, depression or chronic pain, to name a few, and often when we’ve had a bad night’s sleep, we don’t feel on top of our game mentally or physically. Those who wake in the middle of the night or the early hours People who struggle with sleep often fall into 2 categories: In the last 50 years, The National Sleep Foundation says the average amount of sleep we get has reduced from 8 to 7 hours – that’s a month of sleep lost each year. According to the UK Mental Health Foundation, 1 in 3 people now have problems with sleep.
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