Problems falling asleep usually indicate a Vata disturbance. Just observing and regulating one's own sleep time can eliminate a dosha imbalance. Sleep is one of the twelve natural needs (urine, defecation, flatus, vomiting, ejaculation, hunger, thirst, sneezing, belching, yawning, crying and sleep) that should never be suppressed.

To promote healthy sleep, it is advisable to adhere to the following recommendations:

• eat the evening meal at least three hours before going to bed,
• eat easily digestible food (e.g. soup [see RECIPES FOR PREPARED MEALS AND SALADS] and toast or papadam),
• in the evening, do not engage in any sweaty activities or sensory stimulation (crime thriller),
• possibly warm milk, see recipe spiced milk,
• go to bed at 10 p.m. at the latest.

Relaxation therapy

Gandharva music and Sama-Veda

Vedic sounds are a proven remedy, especially when tormenting thoughts and inner restlessness prevent sleep. A few minutes are often enough to calm the mind and sink into blissful sleep. Ragas played on the bansuri, the bamboo transverse flute, are usually more familiar to the Western ear than the sound of the sitar or singing. It is advisable to listen to the music for only a few minutes at the beginning to get used to its special features. But once you have listened to it, you will be impressed by all the magic of the depth and effectiveness of these melodies and sounds. Sama Veda sounds calm and strengthen the nervous system and promote a restful sleep with good dreams. Five minutes of listening before bedtime is sufficient. Vedic relaxation techniques, especially Transcendental Meditation, help to process stress and regain mental balance. TM has proven very effective for sleep disorders of various kinds and is scientifically well documented and proven in this application!

Aromas

Vata aroma oil or nidra oil contain calming essences that also promote sleep. One or two drops of the oil under the pillow or diffused from the fragrance lamp create a relaxed and calming atmosphere.

Home remedy

A simple Ayurvedic home remedy is spiced milk. It is suitable for Vata-burdened people who feel the need for nutrients later in the evening: Boil 1 tsp. ghee with a pinch each of turmeric, ginger, cinnamon, cardamom in a cup of milk and drink it before going to bed. Note: The milk is not suitable for Kapha types or Kapha stresses (colds, bronchitis, overweight, etc.), and the evening meal should already have been digested. In order to be able to fall asleep well, it is best to go to bed during the Kapha time that follows. Especially for people with sleep disorders, a bedtime before 10 pm is a must. Even if the mind cannot switch off immediately, Kapha, i.e. rest, is stabilised in the body. Keeping the body functions artificially awake during this phase increases the Vata influence in the physiology and works against the natural sleep rhythm. Kapha also means anabolic activity. Anything we eat during this time is more likely to lead to weight gain than at any other time. So especially for overweight people, it is recommended not to eat anything after 6pm. This coincides with the modern recommendation for dinner-canceling.

A healthy place to sleep

A comfortable living climate in the bedroom, natural bed linen and a proper sleeping mattress made of natural materials are important. Spring mattresses can, as measurements have shown, build up electromagnetic fields that disturb sleep. Especially in combination with metal parts in the slatted frame, which should therefore ideally be made of wood. Geopathic stresses should also be taken into account. They can disturb sleep, as can electrical voltage fields near the bed, caused for example by electrical appliances or clock radios. Mains disconnectors, which can easily be installed by an electrician, provide a remedy for electrosmog. According to Maharishi-Sthapatya-Veda, the ancient Vedic architecture (see page 246), the arrangement of the rooms in the house, the placement of the building and many other aspects also play an important role for comfort and healthy living and sleeping. The best direction for sleeping is with the head towards the east, the second best towards the south, but definitely not the north, as recommended by other schools of thought. The sun rises in the east every day and therefore the east symbolises the beginning and the emergence of energy. The morning sun gives light without heating up too much. In dreams, the East refers to spring, the season of youth and hope. In psychology, the dream symbol east indicates that the dreamer may be turning towards a new life or a new beginning. For a refreshing and deep sleep, the head should be bedded facing east or south during the night's rest. Maharishi Ayurveda recommends sleeping on the right side at night to relieve the heart. If the head lies in the south and the legs in the north, one looks to the east. This text is an excerpt from the book "Ayurveda Basics and Applications" (Dr. Schachinger and Dr. Schrott). You can find more information in the above-mentioned literature. You can find more tips for sleep disorders here.