Suffering from Insomnia

Question:

I am suffering from insomnia. I’m being treated by a psychiatrist but I still cannot sleep. I also have less of an appetite and am feeling unhealthy and weak and have less sexual desire. I have a habit of using chewing tobacco and am 51 years old. I’d kindly appreciate guidance. Thank you.

Answer:

According to ayurveda, sleep is the nursemaid to humanity. Unfortunately, with the turbulence in people’s personal lives and in the world at large, many of us suffer from a lack of adequate rest, which influences every aspect of our health and outlook on life. Although sleep medication can provide a temporary altered state that resembles sleep, it doesn’t offer the level of rejuvenation that comes with normal sleep. Restful sleep is an essential component of a total balanced lifestyle that includes diet, exercise, and optimal daily routine. Here are the major steps for creating a restful sleep routine:

Aim to be in your bed with the lights out between 9:30 and 10:30 pm. If you are not used to getting to bed this early, move your bedtime up by half an hour every week, until you are in bed by 10:30.

About an hour before bedtime, run a hot bath into which you place a few drops of a calming aromatherapy essential oil such as lavender or sandalwood.

As your bath is running, perform a gentle massage on your head and feet using sesame, almond, or an herbalized oil. Click here for full instructions.

After your massage, soak in the warm tub for ten to fifteen minutes. Keep the lights low or turn them off and burn a candle. As you relax in the water, listen to soothing music.

After your bath, drink something warm and soothing, such as a cup of warm milk with nutmeg and honey, chamomile tea, or valerian root tea.

If you mind is active, journal for a few minutes before bed, “downloading” your thoughts and concerns so that you don’t ruminate about them when you close your eyes.

Read inspirational or spiritual literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.

Do not watch television or work in bed to avoid activating your mind and stirring up thoughts that could keep you awake.

When you are ready to go to sleep, close your eyes, lie quietly on your back, and consciously relax your body – starting by bringing your attention to your toes, then moving up your legs to your trunk, arms, and head. Notice any area where you are holding tension and let it go.

Then simply observe the slow, easy inhalations and exhalations of your breath until you fall asleep.

Like any lifestyle behavior, if you are currently not following this routine, it will take time for it to become a psychological and physiological pattern – at least four weeks. After this period, you should be able to get into bed, turn off your mind, and rest your body at night – and feel vital and creative during the day.

With love,
David

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