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Sleeping disorders have become a prominent problem these days. A combination of diet and lifestyle practices is responsible for it. A good night's sleep is necessary for the body in order to nourish the mind and the overall health. Ayurveda identifies sleep problems as a resultant cause of pitta and vata. Loss of sound sleep can cause lethargy, tiredness, and depression. Here is a list of Ayurvedic tips that can effectively tackle the sleep problem and help a person sleep like a baby at night:
- Meditation: Meditation is a very effective way of dealing with anxiety and stress. It relaxes the body and calms the mind. In order to do this, a person is required to sit firmly rooted in a quite ambiance and focus on the crown of the head. The focus should be on the rhythm of exhalation and inhalation. While maintaining the breath, the inhalation and exhalation should be continued till 15 minutes. If the mind wanders, slowly counting 1 to 100 and counting back to 0 can help to focus. It should be ensured that a person is concentrating on the breath and refraining from sleeping. Meditating regularly can dramatically help to get proper sleep during the night.
- Yoga: Yoga is an age old practice that effectively helps a person in relaxing his/her mind and does away with all the stress. Some of the effective yoga poses that assist in sleeping better include savasana and corpse. They help to relax the nervous system, cut down emotional stress and help to reduce fatigue. Each pose should be practiced for 5-10 seconds in a set of 4. Yoga has notably helped millions of people in sleeping well at night.
- Pranayama: Pranayama is part of yoga which focuses on breathing techniques. As per yoga techniques, there are three stages of breathing. The first part involves the diaphragm moving backward into the abdomen that helps the lungs to draw oxygen in its lower portion. The next is the turn of the intercostal muscle to expand in order to get oxygen for the middle portion of the lungs. The upper portion of the lungs gets oxygen, at last, causing the clavicles to rise a little. A slow inhale and exhale for a stretch of 15 minutes is what pranayama is all about. It is known to be mighty effective for relaxing the nervous system and getting a good sleep at night.
- Herbs: Certain herbs such as passionflower, skullcap and chamomile are known to be extremely effective to soothe the nerves and assist in sound sleep. They can be consumed by making a paste on a daily basis. Even oil massage with Brahmi oil is very helpful for a sound sleep at night. Also, Ayurvedic plants like jatamansi, sarpgandha, Brahmi, Shankhpushpi etc. can also keep your mind calm and helps you with a good night sleep.
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