Insomnia ( Anidra/ Nidra Nash) and Ayurveda

October 5, 2025October 29, 2025 townparle 0 Comments

Ayurveda, an ancient Indian system of medicine, provides a holistic approach to comprehending and addressing insomnia (known as Anidra or Nidranasha). It emphasises restoring the body’s vital energies, referred to as doshas (Vata, Pitta, and Kapha), and identifying the underlying causes of sleep disturbances.

Ayurvedic Perspective on Insomnia

According to Ayurveda, insomnia is primarily attributed to an imbalance, particularly an exacerbation of the Vata dosha. Vata governs movement, the nervous system, and mental activity. When Vata is out of equilibrium, it can result in:

Restlessness and an overactive mind: This hinders the ability to quiet thoughts and fall asleep.
Anxiety and worry: These mental states are often associated with vitiated Vata.
Irregular routines and diet: Eating at irregular intervals, consuming stimulating foods (such as excessive caffeine), and an inconsistent sleep schedule can all aggravate Vata.
Underlying health conditions: Pain, chronic diseases, and even psychological factors like fear, anger, or grief can contribute to Vata imbalance and lead to insomnia.

While Vata is most commonly implicated, imbalances in Pitta and Kapha can also contribute to sleep issues:

Pitta Imbalance: May lead to disturbed sleep characterised by waking up during the night with a sensation of heat, intense dreams, or emotional agitation.
Kapha Imbalance: While Kapha types generally sleep soundly, an imbalance can result in excessive sleep or a feeling of grogginess even after adequate rest.

Ayurvedic Treatment Approach

Ayurvedic treatment for insomnia is highly personalised and focuses on restoring doshic balance through a combination of lifestyle adjustments, dietary changes, herbal remedies, and specialised therapies.

1. Lifestyle Modifications (Dinacharya – Daily Routine):

Consistent Sleep Schedule: Going to bed and waking up at the same time daily, even on weekends, helps regulate the body’s natural circadian rhythms. Ayurveda suggests aiming for sleep between 6 PM and 10 PM (Kapha time) for optimal rest.
Soothing Bedtime Routine: Engaging in calming activities before bed, such as:
- Warm bath with essential oils (lavender, chamomile)
- Gentle yoga or stretching
- Reading a relaxing book
- Listening to calming music
Reduce Screen Time: Avoid electronic devices (phones, tablets, computers) at least an hour before bed, as the blue light can interfere with melatonin production.
Create a Sleep-Friendly Environment: Ensure your bedroom is dark, quiet, and cool.
Avoid Napping: Especially in the late afternoon, as it can disrupt nighttime sleep.

2. Dietary Guidelines:

Warm and Nourishing Foods: Favour easily digestible, warm, and grounding foods like soups, stews, cooked grains, and steamed vegetables.
Sleep-Promoting Foods: Include almonds, ghee, honey, and bananas.
Warm Milk with Spices: A classic Ayurvedic remedy is warm milk with a pinch of nutmeg or cardamom before bed. Turmeric can also be added.
Avoid Stimulants: Limit or avoid caffeine, alcohol, and nicotine, especially in the afternoon and evening.

Light Evening Meal:
Consume a light dinner at least two to three hours before bedtime to facilitate proper digestion. Refrain from consuming heavy, fried, spicy, or processed foods at night.

Ayurvedic Herbs (Dravya):

Numerous herbs are traditionally employed in Ayurveda for their calming, adaptogenic, and sleep-inducing properties. Some commonly utilised herbs include:

Ashwagandha (Withania somnifera): A potent adaptogen that assists the body in adapting to stress, calms the mind, and supports deeper sleep. It is often consumed as a powder with warm milk or as a supplement.
Brahmi (Bacopa monnieri): A brain tonic that calms the mind, reduces overthinking, and nourishes the nervous system, facilitating restful sleep. Brahmi is available in oil, powder, or capsule forms.
Jatamansi (Nardostachys jatamansi): Known as “Ayurvedic Valerian,” it is a natural sedative that promotes deep sleep, alleviates anxiety, and balances Vata.
Shankhpushpi (Convolvulus pluricaulis): This herb helps calm the nervous system, reduce stress, and promote peaceful sleep without causing subsequent daytime drowsiness.
Tagar (Valeriana wallichii – Indian Valerian): Similar to Western valerian, it assists in reducing the time required to fall asleep and enhancing sleep quality.
Sarpagandha (Rauwolfia serpentina): This herb possesses strong sedative properties and is commonly utilised for chronic insomnia, aiding in calming the nervous system and mitigating high blood pressure.
Vacha (Acorus calamus): This herb relaxes the nerves and induces sleep through its calming effect on the nervous system.

Ayurvedic Therapies (Panchakarma and External Therapies):

Ayurvedic Therapies for Insomnia

Ayurveda offers a holistic approach to treating insomnia by restoring the body’s natural balance. Several therapies contribute to this goal:

Abhyanga (Oil Massage): Daily full-body self-massage with warm, calming oils like sesame, Brahmi, or Ashwagandha oil promotes relaxation and cleansing. Massaging the soles of the feet with warm oil before bed is particularly beneficial.
Shirodhara: This deeply relaxing therapy involves pouring a continuous stream of warm herbal oil onto the forehead. It calms the nervous system, relieves stress, and induces deep sleep.
Nasya: The administration of medicated oils into the nostrils clears mental fogginess, calms the mind, and balances Vata and Pitta doshas. Anu Tailam and Brahmi ghee are commonly used.
Karnapuranam (Ear Oiling): Instilling warm oil into the ears soothes the nervous system.
Shirovasti: This therapy involves placing a cap on the head and filling it with medicated oil for a specific duration.

Mind-Body Practices:

Yoga and Pranayama (Breathing Exercises): Gentle yoga postures and specific breathing techniques like Nadi Shodhana (alternate nostril breathing) and Bhramari (humming bee breath) calm the nervous system and prepare the mind for sleep.
Meditation: Daily meditation practices reduce mental chatter, stress, and anxiety, promoting a more peaceful state conducive to sleep. Yoga Nidra (yogic sleep) is a guided meditation practice specifically designed for deep relaxation.

Adopting a Holistic Approach:

By combining these therapies with a holistic approach that addresses diet, lifestyle, herbal support, and traditional therapies, Ayurveda aims to restore the body’s natural balance, leading to deep, restorative sleep.

It is advisable to consult a qualified Ayurvedic practitioner for personalised diagnosis and treatment plans.

–Dr. Smita Gayakwad
Swarayu Ayurveda