Disturbed Sleep
Disturbed sleep refers to irregular, shallow, or broken sleep patterns that prevent a person from getting restful, restorative sleep. In Ayurveda, it is called Anidra or Nidra-Nasha, and is considered a Vata-Pitta imbalance disorder affecting the Manas (mind) and Sharira (body).
Common Causes of Disturbed Sleep
1. Physical Causes:
- Poor digestion (Agnimandya)
- Pain or discomfort in the body
- Hormonal changes (especially in pregnancy)
- Chronic illnesses
2. Mental/Emotional Causes:
- Stress, worry, or anxiety – excessive mental activity (manovaha srotas dushti)
- Depression or unresolved emotional trauma
- Overstimulation from digital devices or social media
- Excessive mental work before bed
3. Lifestyle/Behavioral Causes:
- Irregular sleeping habits
- Excessive caffeine, sugar, or heavy meals at night
- Overexposure to artificial light at night
- Lack of daily routine (dinacharya) or evening winding-down habits
- Complications of Disturbed Sleep
- Chronic fatigue and weakness
- Poor concentration, brain fog, irritability
- Worsening of mental health issues like anxiety and depression
- Digestive disturbances (Mandagni)
- Hormonal imbalances
- Weakening of Ojas (vital energy), reducing immunity and emotional resilience
How Ayurveda Helps with Disturbed Sleep
Ayurveda sees Nidra (sleep) as one of the three pillars of health (alongside Ahara (diet) and Brahmacharya (balanced lifestyle)). Proper sleep allows the body to heal, the mind to reset, and the ojas to be replenished.
Ayurvedic Perspective:
- Vata imbalance – causes restless mind and insomnia.
- Pitta imbalance – causes early waking and inability to fall back asleep.
- Tamas deficiency – leads to poor grounding and excessive mental activity.
- Ayurvedic Remedies for Restoring Sleep & Mental Health
Lifestyle & Mental Practices
Daily meditation (morning & before bed) – calms mental fluctuations (chitta vritti nirodha).
Pranayama – especially Bhramari, Anulom Vilom, and Chandra Bhedana to calm the nervous system.
Abhyanga (self-massage) – with warm sesame oil or Brahmi oil to pacify Vata.
Shirodhara– Gently pouring warm medicated oil over the forehead, which calms the nervous system, reduces mental agitation, and promotes deep, restful sleep.
Thalapothichil– A cooling herbal paste is applied to the scalp to soothe the mind, reduce mental stress, and balance Pitta-related sleep disturbances.
Nasyam– Medicated oils or herbal extracts are administered through the nostrils to clear mental channels, calm the mind, and regulate sleep patterns by pacifying Vata and Pitta.
Evening routine
Light dinner before 7 PM
No screens after 8 PM
Warm bath, gentle music, or calming scents like sandalwood or lavender
Herbal Support
Ashwagandha – reduces cortisol, improves sleep depth and quality.
Brahmi – enhances mental calmness and focus.
Tagara (Valerian) – sedative and calming effect.
Jatamansi – reduces anxiety and stabilizes mood.
Many ayurvedic herbal combinations are prescribed after understanding the cause, symptoms and complications of your current situation.
Drinks that Aid Sleep
Tulsi + Saffron tea – calms the nerves, balances hormones.
Warm turmeric or nutmeg milk – pacifies Vata and induces restful sleep.
Coconut water during the day – reduces Pitta and cools the system.
Fixing Mental Health with Ayurvedic Principles
Sattvic Diet – pure, light, fresh food that calms the mind (fruits, milk, ghee, grains, seasonal vegetables).
Positive sensory inputs – pleasant music, natural sounds, aromatherapy.
Avoid tamasic media – violent, aggressive, or disturbing content before bed.
Spend time in nature – grounding and balancing to the nervous system.
Gratitude journaling – helps shift focus to positivity before sleep.
Mantra chanting or prayer – instills peace and spiritual grounding.
