Insomnia

Insomnia is an uncommonly common disorder in the modern world, caused primarily by an increase of vata dosha in the mind or nervous system. Insomnia is a cause or a complicating factor in many other problems. It may be related to constipation. It may be a result of stress or being overtired, or it may create fatigue and lead to greater stress. It may be a symptom of depression, or it may intensify depression. So we have to deal with it effectively.

DIETARY REMEDIES

WARM MILK. It’s definitely true that drinking a cup of warm milk before going to bed helps bring on a peaceful sleep. You can have it plain if you prefer, but the following suggestions will make it more delicious as well as more effective:

• Add a pinch (up to ⅛ teaspoon) of nutmeg.
• Add some crushed almonds (blanched is better), a pinch of nutmeg, and a pinch of cardamom. You can prepare the almonds in a nut grinder or coffee grinder.
• Try garlic milk. Mix together 1 cup milk, ¼ cup water, and 1 clove of fresh, chopped garlic. Boil gently until 1 cup of liquid remains.

TRY CHERRIES. Cherries are good for mental fatigue and stress, both of which can contribute to insomnia. Eating 10 to 20 cherries daily may help relieve these conditions and help you sleep.

TOMATO JUICE. Here’s a use for tomato juice you probably never thought of. Drink 1 cup with 2 teaspoons natural sugar and 2 pinches of nutmeg. Drink the juice between four and five in the afternoon; have dinner between six and seven. That evening you should get a sound sleep.

HERBAL REMEDIES

HERBAL FORMULA. An effective herbal formula to help you sleep is:

tagar 1 part
valerian root powder 1 part
chamomile 1 part

Take ¼ teaspoon of this powdered mixture with a little warm water just before going to bed.

CHAMOMILE TEA. Justly famous around the world, a cup of chamomile tea at bedtime is truly beneficial for inducing sleep.

ADDITIONAL REMEDIES AND RECOMMENDATIONS

WARM OIL MASSAGE. One of the simplest and most effective ways to induce sleep is to rub some oil on the scalp and the soles of the feet before going to bed. Use sesame oil, brahmi oil, or jatamamsi oil, and massage gently for a few minutes. Slightly warming the oil before applying is helpful.

NUTMEG. Using this common spice can help induce sleep. A fine paste made of nutmeg powder mixed with an equal amount of ghee can be applied around your eyes and on your forehead before bed to help you fall asleep.

TAKE A HOT BATH. A hot bath or shower at bedtime helps to soothe vata and promote sound sleep.

TRY YOGA MEDITATION. Sleep disturbances are often due to worries and anxieties that keep the mind agitated at night. To help dissolve those anxieties, meditate for a while before going to sleep. Sit comfortably on your bed and put your attention on the “third eye” (the area on your forehead between your eyebrows). Follow your breath in and out, or do the traditional So-Hum meditation: Inhale while thinking the syllable “So” and exhale with “Hum.” (Further guidelines are in chapter 7.)

Then lie on your back. Watch your breath, and continue the So-Hum meditation, focusing your mind gently on the “third eye.” You will sleep like a child.