A n A y u r v e d i c G u i d e t o G e t t i n g t h e R e s t Y o u N e e d

V A L E N C I A P O R T E R , MD , MP H

Restore Your Sleep

Restore Your Sleep: An Ayurvedic Guide to Getting the

Rest You Need

By Valencia Porter, MD, MPH

Copyright © 2018 Valencia Porter, MD, MPH

No part of this book may be reproduced or transmitted in

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This book is not intended to be a substitute for the

medical advice of a licensed physician or healthcare

provider. The reader should consult with their doctor or

healthcare provider in any matters relating to his/her

health.

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Table of Contents

1. The Importance of Sleep for Health

2. Ayurveda Basics

3. Aligning with Nature's Rhythms

4. Balancing Through the Five Senses

5. Yoga and Meditation for Restful Sleep

6. Ayurvedic Herbs for Sleep

1

The Importance of Sleep for Health

According to Ayurveda, sleep is one of the primary pillars of

health, with up to one-third or more of our lifetime spent in the sleep

state. The Ayurvedic saying that “sleep is the nurse of every living

being” reflects its role in allowing the body and the mind to repair and

rejuvenate. During sleep the body achieves deep rest, metabolism

slows, and the mind shifts its attention from the outside world to inner

consciousness.

One of the classical texts of Ayurveda, the Ashtanga Hridayam,

states that lack of sleep is one of the causes of disease. In addition,

imbalanced sleep habits such as excessive sleep, untimely sleep,

sleeping during the daytime (except during the hot summer), sleeping

at sunrise or sunset, sleeping right after eating and not sleeping the

correct amount is said to reduce the life span and produce

unhappiness.

Problems with sleep can arise in different ways: difficulty falling

asleep, waking in the middle of the night, difficulty falling back to

sleep if awakened, and arising too early without being able to fall

back asleep. While medications can help achieve the sleep state,

this approach may cause problematic side effects and does not

address the root cause of the sleep problem. On the other hand,

Ayurveda takes a holistic approach aimed at addressing the

underlying imbalances and producing physical and mental relaxation

by bringing the mind and body back into harmony with nature and

with one’s own individual constitutional makeup.

"Sleep is the nurse of every living being"

2.

Ayurveda Basics

Ayurveda is a traditional medical system from India that

developed more than five thousand years ago. In Sanskrit,

Ayurveda means “the science of life” and through its study we

can understand many aspects of health. Ayurveda regards

health as a balance of body, mind and spirit. This balance can be

achieved through healthy lifestyle in accordance with nature and

one’s own mind-body constitution and includes the preventive

practices of proper nutrition and exercise, nourishing

relationships, good emotional health, and a regular daily routine.

The Ayurvedic understanding of the body relates to the

balance of five natural elements – space, air, fire, water, and

earth. The balance of these elements determines a person’s

constitutional or mind-body type. Three major constitutional

types, called doshas, are described with physical, mental and

behavioral tendencies (prakruti) corresponding to the unique

balance of the basic elements.

These three doshas are vata, pitta, and kapha. Vata dosha

has strong air and space elements which contribute to qualities of

cold, light, dry, and changeability. It controls movement including

digestion, communication in the nervous system, breathing, and

thoughts. Pitta dosha has strong fire and water elements which

contribute to qualities of heat, intensity, and transformation which

are key to metabolism and digestion. Kapha dosha has strong

water and earth elements which contribute to qualities of stability,

stamina, stickiness, and coolness. Kapha regulates structure and

storage. These three basic principles of movement, metabolism

and structure are reflected throughout the body.

People tend to have one or two doshas which are most

prominent in their system. Occasionally people can have an

equal balance of all three (tridoshic). Understanding our basic

Dosha Qualities

nature and what brings us out of balance and what helps to keep us

in balance is an important piece to personalizing your health habits.

This concept of unique mind-body types is one of the most

important ideas in Ayurveda, and recent gene studies have correlated

gene differences with these Ayurvedic phenotypes. By knowing your

specific mind-body type, you can optimize your diet, exercise, and

daily routine to your individual needs. In addition, certain dosha types

may be more prone to certain types of disorders.

With relation to sleep, Vata types tend to be more hyperaroused

and are more prone to insomnia, restlessness and anxiety. They

may have difficulty falling asleep as well as having frequent waking

during the night and sleep on average from four to seven hours per

night. Sleeptalking, sleepwalking, and bruxism may occur more often

in those with vata dosha. They may report a lot of dream activity but

can have difficulty remembering them.

By contrast, pitta types average four to seven hours per night of

sound sleep. Their dreams may be intense. They tend to have

sleep disturbances affected by heat, including overeating of hot or

stimulating foods, night sweats, and heated emotions such as

anger, jealousy, and resentment. This may follow an argument or

stressful situation or be part of a febrile illness.

Kapha types tend to be heavy sleepers, requiring eight or more

hours of sleep. They may have difficulty waking up and can be slow

to get moving in the morning. Their dreams tend to be calm and

smooth. They can have issues with excessive sleep and daytime

sleepiness. Insomnia may occur with congestion and the root cause

should be addressed.

THE IMPORTANCE OF BALANCE

Lifestyle and environment can cause imbalances in the doshas

(vikruti) resulting in physical symptoms and disease. Vata tends to

go out of balance more easily than pitta or kapha and is responsible

for the early stages of many diseases. While sleep disturbances

can have their root cause as in imabalance of one or more of the

three doshas, because of the connection between sleep rhythms

and unbalanced vata dosha, all doshic types must pay attention to

vata balance when dealing with sleep issues. A 2015 study of 995

participants in a week-long yoga residential camp found that those

with higher scores for vata dosha took longer to fall asleep and felt

less rested in the morning.

Causes of insomnia include stress, anxiety, excessive thinking,

taking of drugs or stimulants, too much travel, overwork and other

factors that can increase vata in the system. In general, treatments

are designed to restore balance, but if imbalance is long-standing

and toxicity accumulates, Ayurvedic cleansing therapies may be

needed first to reduce blockages that are preventing the body from

returning to homeostasis. According to Ayurveda, treatment of the

condition is of equal importance as eliminating the cause, rebuilding

the body, and continuing support through rejuvenative practices.

3.

Aligning with Nature's Rhythms

Ayurveda recognizes natural rhythms that can impact our health

including those that occur daily, monthly, and seasonally. Our

internal experience is influenced by the larger rhythms of our

environment. Many of the body’s functions are governed by

circadian rhythm –hormone and enzyme production, neurological

functions, temperature changes, electrolyte excretion, and sleep

wake cycle – affecting our energy levels and appetite. Whereas in

the past daily activities were largely dictated by the natural rhythm

of the rising and setting of the sun, modern life has disconnected

us from natural influences through artificial lighting, indoor

temperature regulation and the setting of our schedules by clock

time. To reestablish balance, Ayurveda emphasizes living in

harmony with natural rhythms versus going against the flow and

re-setting the biological clock to function in accord with the rhythms

of nature is key.

Figure 1. Ayurveda recognizes master cycles of the doshas circle

around the time clock two times each. From 2:00 to 6:00 a.m. or

p.m., vata is dominant; from 6:00 to 10:00 a.m. or p.m., kapha is

dominant; and from 10:00 to 2:00 a.m. or p.m., pitta is dominant.

When the daily routine is aligned with these master cycles, our

functioning is supported instead of in opposition to nature.

Daily Routine to Support Restful Sleep

To stay in balance, align your daily routine with the rhythms

of nature by following this suggested schedule.

• Rise with the sun around 6:00 a.m., which is the time between

vata and kapha periods. Waking up during vata time period is

associated with alertness, lightness, activity. On the other hand,

kapha time is heavy, dull and sluggish, and waking up during

kapha time can be difficult.

• For optimal energy and alertness, do not sleep past 7:00 a.m.

Establishing a regular rising time is the first step to regularity

and balancing vata dosha. Unless you are ill or have not slept

well for several days, keep the same rising time each day

including weekends, as changing your patterns disrupts your

rhythm. Waking up earlier also encourages an earlier bedtime.

• Meditation in the morning and in the afternoon/evening is

encouraged. For a guided meditation practice go to

bit.ly/VPorterMD_SoHum.

• The best time for exercise is during the kapha period of morning

from 6:00 to 10:00 a.m. Exercise in the evening past 7:00 p.m. can

aggravate insomnia by overstimulating the system too close to

bedtime. So pay attention to see if this is the case for you. At least

thirty minutes of daily physical activity is recommended and should

be appropriate for one’s body type. You do not need to do the thirty

minutes all at once. Vata types should avoid excessive exercise

while kapha types respond well to vigorous exercise. Ayurvedic

recommendations are to exercise to about 50 percent of one’s

capacity, so don't overdo it.

• Exposure to bright light or natural daylight is recommended during

the day. Be fully awake and active during the day.

• Daytime napping is discouraged unless ill or convalescing. If

one must nap, limit the time to under thirty minutes so that deep

sleep does not occur which can increase the feeling of lethargy.

Do not nap after 4:00 p.m.

• The main meal should be eaten between 10:00 a.m. and 2:00

p.m. when the influence of pitta dosha maximally supports

digestion.

• In the evening, avoid engaging in

exciting, intense, or overly focused

physical or mental activities.

Activities should be settled and

relaxed such as light reading,

listening to calming music, light

conversation or other gentle

activities. If one must attend to

some focused activity or work at

night, stop by 9:00 p.m. at the

latest.

• Avoid watching TV or connecting to the internet in the evening.

These both stimulate mental function and aggravate vata. In

addition, the light from electronic screens (smartphones, tablets,

computers, and TVs) has been shown to suppress melatonin which

can further exacerbate sleep issues. Avoid use of electronic screens

two to three hours before bed. If one must use them, blue-light

blocking settings or glasses can help mitigate this effect.

• Prepare for bedtime at least thirty minutes before you intend to get

into bed.

• If your mind is very active, journaling or another practice to

download thoughts and concerns can help to reduce rumination at

bedtime.

• Aim for a bedtime of 10:00 p.m. The influence of kapha dosha

before 10:00 p.m supports sleep. Past 10:00 p.m., the influence of

pitta stimulates the mind and it becomes difficult to fall asleep. The

hours of sleep before midnight are more rejuvenating than sleep

after sunrise, and sleep becomes lighter as the night progresses. If

one is used to late hours, move the bedtime up by half an hour every

week.

• Eat a light dinner, preferably before 7:00 p.m. Heavy and late

meals take a longer time and can be more difficult to digest which

can result in increased metabolic activity and sleep disturbances.

• After dinner take a short walk for about five to fifteen minutes to

promote relaxation and aid digestion.

Ayurveda recognizes that the state of one’s being is the result of

the genotype interacting with the environment and that essentially

we are the metabolic end products of our sensory experiences.

Inputs from each of our senses of sight, sound, smell, touch and

taste can support balance or contribute to imbalance. In the case of

sleep disorders, overstimulation of some or all of the senses can

aggravate vata dosha and lead to an agitated state of

consciousness. Therefore, certain methods are recommended that

can help promote balance through each of the senses throughout

the day as well as at bedtime

4.

Balancing Through the Five Senses

Balancing Through Sight • Keep your bedroom uncluttered and make it visually pleasing.

• A view of nature or picture of natural scene is recommended.

• Colors that are warm and soothing are best for restful sleep.

• Avoid engaging mental activities in the bedroom such as reading,

working or watching television.

• Avoid TV, particularly if violent or graphic.

• Avoid use of electronic screens for two to three hours before

bedtime.

• Start dimming the lights as the sun goes down.

• When going to sleep, use blackout curtains or an eyemask to

minimize light stimulation.

• Pitta types are particularly sensitive to visual stimuli

Balancing Through Sound

• Avoid sounds that are overly stimulating, dissonant or otherwise

unpleasant.

• Pleasant, calming music or nature sounds are recommended.

• Mantras “Ram Sham” or “Om Agasthi Shahina” can be repeated

Balancing Through Smell • Behaviors, emotions, and the autonomic nervous system are

influenced by aromas, and certain aromas are useful for balancing

doshas. For vata balancing, a mixture of warm, sweet and sour

aromas can be calming and grounding such as lavender,

sandalwood, chamomile, and vanilla. These can be used through

aromatherapy diffusers, scented candles, or incense or rub a drop

of essential oil on the temples or pulse points.

Balancing Through Touch

• Daily massage is helpful to rebalance vata. See below for

instructions on how to do self-abhyangha massage, foot massage,

and marma point therapy.

• The bedroom should be well ventilated and about 68 degrees

Fahrenheit or cooler. If using an air conditioner or fan, be sure the

air does not blow directly on the head as this exacerbates vata.

Taking a warm bath or shower before bed can help with mental

and physical relaxation. This also initiates the cool down response

afterwards which helps to induce sleep.

AYURVEDIC OIL MASSAGE

The ancient Ayurvedic technique of self-abhyangha massage

nourishes the body from head to toe, stimulates circulation and

lymphatic drainage, softens the skin, and calms the mind. It is

pacifying for vata, and it recommended to perform this massage in

the morning before bathing, however, with insomnia it can be

helpful to perform the massage in the evening followed by a warm

bath. To do so, warm some food-grade oil such as sesame or

almond oil (or coconut oil for pitta dosha) in a mug or with your

hands and apply a small amount to the crown of your head, gently

massaging the scalp. Using the flat part of your hands, make

circular strokes over your head. Massage the face gently with oil:

the forehead, temples, cheeks, around the mouth and noses, jaw,

and ears. Apply oil and massage the neck and shoulders with

circular motions. Then use long strokes to go along the long

bones

of the arms and circles around the elbow and wrist joints.

Massage both hands including fingers and palms. Using broad

strokes, massage the chest and the abdomen, moving up along

the right side of the abdomen, then across, and down along the

left side of the abdomen, following the path of the large intestine.

Massage the back in broad strokes as well as you can. Using a

circular motion, massage both hips. Then take long strokes to go

along the long bones of the legs, with circles around the knees

and ankles. Massage both feet all the way to the toes, using the

palm of your hand to massage the soles of your feet.

If there is not time enough to massage the entire body, it is

recommended to massage the bottoms of the feet with oil. The

feet contain many vital points that relate to balancing the nervous

system. After a few minutes, the oil can be wiped off with a cool

damp cloth.

While massage can be relaxing, marma points are specific

locations on the body that serve as gateways to the body’s

intelligence of mind, body, and spirit. Ayurveda describes 117

major marma points and three main marma sites: the head,

heart, and base of the spine. Toxins, stress, and negative

emotions can accumulate at these sites, and through

manipulation of marmas, blockages can be removed and energy

flow restored. Gentle touch of the marma points is a method of

healing and is an important aid to help balance the doshas. Two

major marmas that relate to sleep are located in the center of the

forehead and on the lower abdomen just below the umbilicus,

about three-quarters of the distance to the pubic bone. Before

bed, each of these areas can be gently massaged with a small

amount of sesame oil (or coconut oil for pitta types) for about one

minute using a very light, circular, clockwise motion.

• Certain foods are agitating and should be avoided by people who

have insomnia. These include stimulants such as caffeine and

alcohol, carbonated beverages, cold food and drinks, dry foods and

rough foods. The tastes of spicy, bitter, and astringent should be

minimized as they can aggravate vata.

• Meals should be eaten regularly.

• Lunch should be the main meal.

• Avoid heavy food at dinner. A light dinner such as soup, pasta,

rice and lentils is recommended.

• Warm milk or a cup of herbal tea can be taken after dinner.

Chamomile, lavender, and valerian are other relaxing choices.

Balancing Through Food

• Each food has a particular influence

on vata, pitta and kapha. Eating foods

that are known to reduce vata can

bring more balance and alleviate

insomnia. These include warm,

cooked, heavier meals with nourishing

foods that represent the sweet, sour

and salty tastes. Balanced sweet

tastes include complex carbohydrates,

healthy fats and oils, and quality

sources of protein. Dairy, whole

grains, root vegetables are considered

grounding foods.

5.

Yoga and Meditation for Restful Sleep

Yoga enhances coordination between the mind and body and

can help to restore a healthy sleep pattern. Yoga and meditation

help with stress and improve general sense of well-being. With

yoga, stress and tension that accumulates in the body can be

released. In addition, the practice of self-awareness that is

encouraged through yoga and meditation can also help one

understand the cycle of natural rhythms through the day and

one’s relationship to those rhythms. Although studies are limited,

a randomized controlled trial of 410 cancer survivors in 2013

found that a program of Gentle Hatha and Restorative yoga

improved sleep quality and reduced medication use. And a 2017

study of women with type 2 diabetes found that yoga was more

effective than aerobic exercise in improving sleep quality.

A gentle and mindful yoga practice in the evening before bed

for five to thirty minutes can be beneficial. Helpful poses include:

Child’s Pose, Standing Forward Bend, Legs Up the Wall with

Eyes Closed, Spinal Twist (seated or lying down), Reclining

Butterfly (supported with pillows), and Corpse (Savasana).

Pranayama is the sister science of yogic breathing techniques

that influences both the body and the mind. The technique of

alternate nostril breathing (Nadi Shodana) quiets the mind and

creates balance. I demonstrate this online here [link]

To perform this technique, hold your right hand up, resting your

pointer and middle fingers in between your eyebrows and place

your thumb against your right nostril. Close your right nostril with

your thumb, inhale through the left nostril. Close the left nostril with

your ring finger, retain your breath for a brief moment. Release the

thumb only, exhaling slowly through the right nostril. After exhaling

completely, inhale through the right nostril keeping the ring finger

on the left nostril. Close the right nostril with your thumb, pausing

briefly and then release the ring finger, exhaling through the left

nostril. You have now completed one cycle. Repeat for five to ten

cycles.

An alternate technique of relaxed belly breathing or

diaphragmatic breathing can also be relaxing. To do so simply sit

or lie comfortably, and start to breathe in through your nose and

out through your mouth. Allow your breathing to deepen, letting

your belly be soft and relaxed during the breath. You may notice

you belly move out during the inhale and back in during the exhale.

Continue breathing slowly and deeply, allowing your mind and

body to relax.

Meditation

A state of balance of the mind is important to achieving good

sleep and in Ayurveda a regular meditation practice is a core part

of the daily routine. Meditation has been found to influence

function of the brain, the hypothalamo-pituitary adrenal axis, the

autonomic nervous system, and melatonin secretion which all play

a role in sleep. A recent 2016 meta-analysis found that a form of

meditation called mindfulness meditation significantly improved

sleep parameters including total wake time and sleep quality.

Various meditation techniques can be used to achieve a relaxation

response, but the key is to have a regular daily practice.

One simple meditation practice is a breath awareness meditation.

Sitting comfortably where you will not be disturbed, gently close

your eyes. With a relaxed belly, allow your breath to flow in and out

naturally. As you inhale, follow the flow of your breath in. As you

exhale, follow the flow of your breath out. Do not force or try to

control your breath. Just notice as it goes in and out. If your

attention shifts to thoughts in your mind, sounds in your

environment, or sensations in your body gently bring your attention

back to your breath. Continue to meditate for twenty to thirty

minutes. When done, sit for a moment with your eyes gently closed

before resuming activity. For a guided meditation practice go

to bit.ly/VPorterMD_SoHum

Yoga nidra, also known as yogic sleep, is a deeply restful state in

between sleep and wakefulness. Yoga nidra quiets the mind,

relieves stress, and promotes healing and relaxation. It is a very

specific guided meditation that typically is about 30 minutes long

and brings awareness to each of the layers of the body including

physical body, energetic body, emotional body, intellect, ego, and

cosmic consciousness. Yoga nidra can be practiced on its own, at

home, in a class, or as part of a traditional asana practice. A pilot

study in 2014 of yoga nidra practice in women with sexual trauma

found improvements in multiple parameters including improved

quality of sleep.

6.

Ayurvedic Herbs for Sleep

In Ayurveda, herbs are used

as part of an overall strategy that

includes creating balance at all

levels of mind, body and spirit.

Like foods, each herb has a

particular influence on vata, pitta

or kapha. Since sleep is affected

by vata, many of the sleep

supportive herbs also support

balancing vata. Milk is often

used with the herbs as a sedative

and to enhance the tonic and

nutritive effects of herbs. Warm

milk can be taken just before

bedtime with herbs.

To make Cardamom-Nutmeg Milk, pour one cup of milk into a

saucepan and bring it to a boil. Once it has boiled, remove it from

the heat. Add two pinches of ground cardamom and two pinches of

ground nutmeg. Sweeten to taste with sugar. Two to three threads

of saffron can also be substituted for nutmeg. To increase

digestibility of milk, two pinches of grated or finely chopped fresh

ginger may be added before boiling, however do not use powdered

dry ginger as it is too hot and stimulating to take prior to bed.

Ashwagandha Withania somnifera Root

Rejuvenating adaptogenic herb Dual action of energizing and

calming. Useful in all conditions caused by stress and considered

the best herb for nourishing vata. The name somnifera refers to its

relaxing and sleep-promoting effects. ¼ to ½ teaspoon with warm

water or 500 mg of an extract standardized to 2.5-5% withanolides,

once or twice daily. Precautions: high ama with congestion, excess

pitta. Caution in pregnancy. Caution in individuals with

hypoglycemia.

Valerian)

Valeriana officinalis

Root Useful for cleansing accumulated vata from the nervous

system. Often used in sleep formulas and teas in Western

herbalism. Take 1 to 2 hours before bedtime, or up to 3 times in

the course of the day, with the last dose near bedtime. It may take

a few weeks before effects are felt.

Tea. Pour 1 cup boiling water over 1 teaspoonful (2 to 3 g) of dried

root, steep 5 to 10 minutes.Or take with warm milk and ghee before

bed.

As extract take 250-600 mg per dose. May be used as part of a

formula with ashwagandha, jatamamsi, nutmeg, and licorice. It can

be added to a bath to help induce a deep sleep.Caution in high

pitta, depression and with CNS depressants including alcohol.

Prolonged use should be avoided.

Sleep disturbances are widespread issues that are caused by and

further aggravate various lifestyle-related factors that can impact

health and disease. The use of prescription medications may not

address the root cause of the sleep disturbance and many patients

are concerned about addiction, abuse and adverse effects of sleep

medications. An Ayurvedic approach addressing the causative

lifestyle factors and the unique individual should be considered when

managing sleep problems.

About the Author

Dr. Valencia Porter is a leading expert in Integrative and

Preventive Medicine. She is the bomb!

More cool shit about me.

You can learn more about Dr. Porter and her work as a

public speaker, author, physican and consultant at

www.valenciaporter.com, and on Facebook at

https://www.facebook.com/VPorterMD/.

Other Books by Dr. Valencia Porter

Resilient Health: How to Thrive in Our Toxic World, Enlighten

Health Media, 2018

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