Have you ever slept seven or eight hours, yet still woke up feeling exhausted? You're not alone. Many of my patients are surprised to discover that the number of hours they sleep is only part of the equation. Ayurveda teaches that the quality of sleep—and what happens in your body before and during the night—is often far more important. Fortunately, many of the most common causes are surprisingly easy to correct.
Here are four of the most common reasons I see in practice:
- Improper bedtime
- EMF exposure
- Digestive disturbances
- Emotional stress and anxiety
Let's look at each of these more closely and, more importantly, what you can do about them.
1. The first and most common cause is improper bedtime. For deep refreshing sleep, we must go to bed at a time when our physiology is naturally slowing down. That cycle is between 6 and 10 PM. Typically, we recommend being in bed with lights off by 9:30 PM. It’s just like surfing – it works best when there are waves! Check out my video called Nature’s Clock for a complete description of the daily cycles.
2. The second cause is too much activity before bed, especially electronic activity. Too much EMF (electromagnetic fields) from computers, cell phones, and TV at night increases the load on our vibrational channels called Nadis. Have you ever felt exhausted yet “buzzed out” after a long computer session? This is the result of EMF overload. See my article called Is Too Much Computer Or Cell Phone Time Leave You Spacey & Tired? for more information.
3. The third cause is digestion. Many times, I find that patients are either skipping dinner or eating too heavy and too late at night. Any of these can throw off the digestive cycles and interfere with natural easy sleep.
4. Lastly, emotional stress and anxiety can affect sleep. Especially if you tend to wake up between 1 and 3 AM, it may be due to emotional strain.
Solutions For Better Sleep
Bedtime:
One of my favorite ways to support the body's natural transition into sleep is Recommended Support: Peaceful Sleep Transdermal Cream – our Ayurvedic formula that relaxes the mind at night for an enjoyable sleep. Just apply to the bottom of the feet before bed and enjoy the relaxation. I use it every night!
The Slow Method: First, set a consistent time to start. Even if it’s 12 midnight, then at least be consistent for a week or two. Then each week go to bed 30 minutes earlier until you reach the goal of 9:30 PM.
The Quick Method: After 8:00 PM turn off all electronics in the house (except essentials like the refrigerator). Light candles to see, and have quiet activities, i.e. play cards, take an evening stroll etc. You will notice almost immediately that you are yawning and feeling fatigue by 8:30 or 9:00 PM. This is your body naturally telling you to prepare for bed. After 1 or 2 nights you won’t be able to stay awake later than 10 PM. This method works because it connects you to the natural sleep cycles that are always present but that we often filter out through over stimulation at night.
To help your nervous system recover from the stress of the day use Magnesium Transdermal Cream and Guduchi with Glutathione Transdermal Cream.
Recommended Support: Magnesium Transdermal Cream – Magnesium is involved in over 300 biochemical reactions in the body, including serving as a necessary cofactor for enzymes responsible for synthesizing dopamine. It aids in restful sleep and reduces depression. Apply to the spine swiping downwards 7 times before bed. For restless leg syndrome apply to the legs and feet before bed.
Recommended Support: Guduchi with Glutathione Transdermal Cream: Guduchi was one of Vaidya Mishra’s favorite herbs for nurturing the liver, cleaning the vibrational gaps, supporting the emotions and increasing Ojas (the main coordinating factor in the body). This formula combines Guduchi with the powerful antioxidant Glutathione. Low levels of glutathione can exacerbate oxidative stress, leading to poor sleep quality. Apply to the spine swiping downwards 7 times before bed.
EMF:
- Walk under moonlight, especially when the moon is full or near full.
- Lay down on the earth: Clean sand or clay soil is the best.
- Walk near water or under big, green trees.
- Hug & hold a tree. Put your chest (heart area) against the trunk.
- Rinse your face with cool water three to six times per day.
- Give yourself a Recommended Support: Facial Marma treatment before going to bed with Recommended Support: Ageless Beauty Facial Cream.
- Keep plants near the computer to absorb EMF.
- Don't keep any electronic devices in the bedroom.
- Stop TV and computer after 7 PM.
- Drink good spring water while working on computer
- Rub Recommended Support: Flexible Flow Transdermal Cream on the hands and inhale the aroma every 2- 3 hours when working at computer.
- Take a break every 2 hours and go outside in the fresh air.
- Unplug electronic devices and turn them off when not in use. This is especially important for cell phones and computers in the bedroom at night.
1. Digestion:
Digestion begins with bedtime before 10 PM. Like everything in nature, our body works on cycles. Our digestive system depends on good routine to know when and how it should function properly. For good sleep, dinner should be light and nourishing around 5 to 6 PM and no later than 7 PM. Try to avoid heavy meat and sauce at night. Have cooked vegetables and light grains such as quinoa cooked with spices such as:
- 1 pinch of turmeric powder
- ¼ tsp of coriander powder
- ¼ tsp of fennel powder
These spices will help deliver the nutrition to the targeted tissues. For oil use and extra virgin olive oil or cultured ghee. Also, if you feel heavy after the meal use Recommended Support: Pachaka Support Transdermal Cream on the stomach to support the digestive fire. If you have any bloating or gas use Recommended Support: Fennel Transdermal Cream on the lower abdomen to immediately reduce the bloated feeling and to cool the colon.
One recipe which is excellent for sleep is Recommended Support: Ojas Milk. Ayurveda teaches that good sleep comes from the lunar energy called Soma. Soma creates Ojas in our body. While Ojas has no exact modern equivalent, it is closely related to the body's coordinating chemistry—including neurotransmitters, hormones, and other signaling molecules that help maintain balance throughout the physiology. These circulating biochemicals are responsible for maintaining balance in the whole physiology. This Ojas milk is delicious and should be taken about 1 hour before bed:
Another great recipe for sleep is Recommended Support: Poppy Seed Chutney. Just make according to the recipe and eat 30 minutes before bed.
Lastly, never skip or delay any meals including dinner. Skipping meals causes the system to produce acid which leads to dysbiosis (low probiotic in the gut) and heating of the Liver. Skipping dinner can cause us to wake up around 11 to 12 PM because of hunger.
Emotional Stress and Anxiety:
Emotional strain can cause the mind to disconnect from our emotional heart. Typically, the person will wake up around 1 to 3 AM unable to go back to sleep. You may feel emotion or just an inability to stop dwelling on a problem.
For this problem we recommend using Recommended Support: Ashoka Transdermal Cream on the hands, feet and in a small clockwise circle over the center of the chest before bed. Repeat on the chest if you wake up in the middle of the night.
Practical Insights:
Fortunately, many of these causes are surprisingly easy to correct once you understand how your body naturally functions. If you continue to wake up tired despite getting enough sleep, an individualized Ayurvedic consultation can often uncover contributing factors that aren't obvious. Learn more about our Ayurvedic Consultations with Dr. Beech.
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