Health and Me

Dr Sudha Asokan

Can Ayurveda Help in Preventing Cardiac Arrest Among Young Adults?

Cardiac arrest is no longer just an ailment of the elderly—it’s increasingly claiming young lives. Once considered rare in people under 40, sudden cardiac arrest (SCA) has become a growing concern, with cases linked to sedentary lifestyles, stress, poor nutrition, and undiagnosed heart conditions. Modern medicine offers critical care post-event, but Ayurveda, with its preventive approach, focuses on nurturing <span>heart health</span> holistically to prevent such emergencies in the first place.

Heart-related fatalities are no longer confined to older populations. Research shows a rise in heart attacks and sudden cardiac arrests among individuals in their 20s and 30s, particularly in urban settings. While genetic predisposition plays a role, lifestyle factors like excessive stress, erratic eating habits, sleep deprivation, smoking, and lack of physical activity are significant contributors.

The challenge? Unlike heart attacks, cardiac arrest strikes without warning—the heart suddenly stops beating, leading to fatality within minutes if not treated immediately. Conventional medicine focuses on intervention (like CPR or defibrillators), but Ayurveda takes a preventive stance, emphasizing balance in diet, lifestyle, and mental well-being to fortify the heart before trouble arises.

<h2>Ayurvedic Perspective on Heart Health: It’s More Than Just the Heart</h2>

Ayurveda views the heart (Hridaya) as not just a physical organ but the seat of the mind and emotions, intricately connected to digestion (Agni), circulation (Rakta Dhatu), and mental well-being (Sattva, Rajas, Tamas). A weak heart isn’t only about cholesterol—it stems from imbalances in these systems. Ayurveda focuses on strengthening circulation, reducing arterial inflammation, and calming the nervous system, all of which play a crucial role in preventing sudden cardiac events.

<h2>What’s Triggering Heart Stress? Ayurveda Decodes the Causes</h2>

Excessive Stress (Pranavaha Srotas Imbalance)- Chronic stress leads to high cortisol levels, constricting blood vessels and increasing the risk of cardiac events.

Ayurveda prescribes meditative breathing (Pranayama) and adaptogenic herbs like Ashwagandha and Brahmi to reduce stress at a physiological level.

Weak Digestion and Toxin Build-Up (Ama Accumulation)- Unprocessed food and poor metabolism create Ama (toxins) in the body, which leads to arterial plaque and inflammation.

Ayurveda focuses on light, digestible meals with spices like turmeric, garlic, and ginger to prevent toxin buildup and improve heart function.

Erratic Sleep Patterns (Vata Aggravation)- Late nights and insufficient sleep elevate heart risk.

Ayurveda recommends a strict sleep schedule, herbal teas, jeera water, medhi water, ginga water, rosewood water, and karingali water, along with oil massages to induce deep rest.

Overconsumption of Processed Foods (Tridosha Imbalance)- Junk food, excessive dairy, and sugar increase Kapha dosha, leading to obesity, high cholesterol, and sluggish circulation.

Ayurveda encourages a diet rich in fresh fruits, vegetables, and whole grains while minimizing excess salt and refined oils.

<h2>Ayurvedic Strategies to Prevent Cardiac Arrest in Young Adults</h2>

Golden Rule: Follow a Satvik diet—fresh, home-cooked meals, rich in heart-friendly spices like turmeric, garlic, cinnamon, and cumin.

Best Heart-Boosting Foods: Amla (Indian gooseberry), flaxseeds, almonds, walnuts, and pomegranates.

What to Avoid: Excess salt, processed sugar, carbonated drinks, deep-fried foods, and excessive caffeine.

Arjuna Bark: Ayurveda’s most powerful cardioprotective herb, known for strengthening cardiac muscles.

Ashwagandha &amp; Brahmi: Reduce stress-related heart damage.

Garlic &amp; Turmeric: Natural blood thinners that improve circulation.

Triphala: Helps detoxify and prevent cholesterol buildup.

Movement &amp; Breathwork: The Yogic Way to a Healthy Heart

Yoga as Therapy: Postures like Bhujangasana (cobra pose), Setu Bandhasana (bridge pose), and Matsyasana (fish pose) support heart function and circulation.

Pranayama: Deep breathing exercises like Anulom-Vilom and Bhramari calm the nervous system, reduce blood pressure, and increase oxygenation.

<h2>Daily Routine (Dinacharya) for a Heart-Healthy Life</h2>

Morning: Start with warm lemon water with honey or ginger tea to detoxify. Do morning walks.

Midday: Avoid skipping lunch—Ayurveda suggests lunch should be the heaviest meal.

Evening: Light dinners, early sleep, and avoiding screen exposure before bed improve cardiac rhythms.

The Intersection of Ayurveda &amp; Modern Science

While Ayurveda provides holistic preventive measures, modern research is increasingly validating its effectiveness. Studies confirm:

Arjuna bark enhances cardiovascular endurance and reduces the risk of heart disease.

Turmeric (Curcumin) has proven anti-inflammatory effects that lower arterial plaque.

Yogic breathing significantly reduces blood pressure and heart rate variability in young adults under stress.

<h2>Ayurveda as a Lifelong Heart Companion</h2>

Preventing cardiac arrest isn’t about short-term fixes—it requires a sustainable lifestyle approach. Ayurveda, with its blend of personalized diet, mindful living, herbal supplementation, and stress management, offers a science-backed, holistic way to safeguard heart health.

For younger generations facing rising heart risks, the message is clear: proactive heart care starts now. Whether through daily yoga, heart-friendly foods, or simple lifestyle shifts, Ayurveda provides the toolkit to keep the heart strong, steady, and stress-free—long before medical intervention is needed.

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Cardiac arrest is no longer just an ailment of the elderly—it’s increasingly claiming young lives. Once considered rare in people under 40, sudden cardiac arrest (SCA) has become a growing concern, with cases linked to sedentary lifestyles, stress, poor nutrition, and undiagnosed heart conditions. Modern medicine offers critical care post-event, but Ayurveda, with its preventive approach, focuses on nurturing heart health holistically to prevent such emergencies in the first place.Heart-related fatalities are no longer confined to older populations. Research shows a rise in heart attacks and sudden cardiac arrests among individuals in their 20s and 30s, particularly in urban settings. While genetic predisposition plays a role, lifestyle factors like excessive stress, erratic eating habits, sleep deprivation, smoking, and lack of physical activity are significant contributors.The challenge? Unlike heart attacks, cardiac arrest strikes without warning—the heart suddenly stops beating, leading to fatality within minutes if not treated immediately. Conventional medicine focuses on intervention (like CPR or defibrillators), but Ayurveda takes a preventive stance, emphasizing balance in diet, lifestyle, and mental well-being to fortify the heart before trouble arises.Ayurvedic Perspective on Heart Health: It’s More Than Just the HeartAyurveda views the heart (Hridaya) as not just a physical organ but the seat of the mind and emotions, intricately connected to digestion (Agni), circulation (Rakta Dhatu), and mental well-being (Sattva, Rajas, Tamas). A weak heart isn’t only about cholesterol—it stems from imbalances in these systems. Ayurveda focuses on strengthening circulation, reducing arterial inflammation, and calming the nervous system, all of which play a crucial role in preventing sudden cardiac events.What’s Triggering Heart Stress? Ayurveda Decodes the CausesExcessive Stress (Pranavaha Srotas Imbalance)- Chronic stress leads to high cortisol levels, constricting blood vessels and increasing the risk of cardiac events.Ayurveda prescribes meditative breathing (Pranayama) and adaptogenic herbs like Ashwagandha and Brahmi to reduce stress at a physiological level.Weak Digestion and Toxin Build-Up (Ama Accumulation)- Unprocessed food and poor metabolism create Ama (toxins) in the body, which leads to arterial plaque and inflammation.Ayurveda focuses on light, digestible meals with spices like turmeric, garlic, and ginger to prevent toxin buildup and improve heart function.Erratic Sleep Patterns (Vata Aggravation)- Late nights and insufficient sleep elevate heart risk.Ayurveda recommends a strict sleep schedule, herbal teas, jeera water, medhi water, ginga water, rosewood water, and karingali water, along with oil massages to induce deep rest.Overconsumption of Processed Foods (Tridosha Imbalance)- Junk food, excessive dairy, and sugar increase Kapha dosha, leading to obesity, high cholesterol, and sluggish circulation.Ayurveda encourages a diet rich in fresh fruits, vegetables, and whole grains while minimizing excess salt and refined oils.Ayurvedic Strategies to Prevent Cardiac Arrest in Young AdultsSmart Eating for a Strong HeartGolden Rule: Follow a Satvik diet—fresh, home-cooked meals, rich in heart-friendly spices like turmeric, garlic, cinnamon, and cumin.Best Heart-Boosting Foods: Amla (Indian gooseberry), flaxseeds, almonds, walnuts, and pomegranates.What to Avoid: Excess salt, processed sugar, carbonated drinks, deep-fried foods, and excessive caffeine.Herbal Allies for the HeartArjuna Bark: Ayurveda’s most powerful cardioprotective herb, known for strengthening cardiac muscles.Ashwagandha & Brahmi: Reduce stress-related heart damage.Garlic & Turmeric: Natural blood thinners that improve circulation.Triphala: Helps detoxify and prevent cholesterol buildup.Movement & Breathwork: The Yogic Way to a Healthy HeartYoga as Therapy: Postures like Bhujangasana (cobra pose), Setu Bandhasana (bridge pose), and Matsyasana (fish pose) support heart function and circulation.Pranayama: Deep breathing exercises like Anulom-Vilom and Bhramari calm the nervous system, reduce blood pressure, and increase oxygenation.Daily Routine (Dinacharya) for a Heart-Healthy LifeMorning: Start with warm lemon water with honey or ginger tea to detoxify. Do morning walks.Midday: Avoid skipping lunch—Ayurveda suggests lunch should be the heaviest meal.Evening: Light dinners, early sleep, and avoiding screen exposure before bed improve cardiac rhythms.The Intersection of Ayurveda & Modern ScienceWhile Ayurveda provides holistic preventive measures, modern research is increasingly validating its effectiveness. Studies confirm:Arjuna bark enhances cardiovascular endurance and reduces the risk of heart disease.Turmeric (Curcumin) has proven anti-inflammatory effects that lower arterial plaque.Yogic breathing significantly reduces blood pressure and heart rate variability in young adults under stress.Ayurveda as a Lifelong Heart CompanionPreventing cardiac arrest isn’t about short-term fixes—it requires a sustainable lifestyle approach. Ayurveda, with its blend of personalized diet, mindful living, herbal supplementation, and stress management, offers a science-backed, holistic way to safeguard heart health.For younger generations facing rising heart risks, the message is clear: proactive heart care starts now. Whether through daily yoga, heart-friendly foods, or simple lifestyle shifts, Ayurveda provides the toolkit to keep the heart strong, steady, and stress-free—long before medical intervention is needed.

can ayurveda help in preventing cardiac arrest among young adults?

Aarushi Bhadury

Ayurvedic Herb That Can Help You Improve Your Dental Health

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Ayurveda, one of the world's oldest healing systems, has many herbs that have been used for centuries to promote a healthy smile. There are ayurvedic herbs that might just be the secret ingredient to improving your <span>dental health</span>. 

Ancient Indian wisdom offers a holistic approach to wellness, and that includes taking care of your teeth and gums. If you're curious about natural ways to boost your oral hygiene, then you can try remedies you will have available at home. 

Cloves are a popular spice that adds a warm, sweet flavor to many dishes, from baked goods to meats and drinks. But beyond their culinary use, some people also use the dried flower buds, leaves, stems, and oil from clove trees for health purposes, especially in traditional Chinese medicine and Ayurvedic medicine. 

The unique scent of cloves comes from a chemical called eugenol, which is especially strong in clove oil. This eugenol may have properties that help fight inflammation and bacteria. While adding small amounts of cloves to food is generally safe, there isn't enough scientific proof yet to say they work as medicine. 

<h2><span rel="noindex">Why Should You Add Cloves To Your Diet</span> </h2>

A single teaspoon of ground cloves is very low in calories, with only about 6. While the amount may be small, it contains carbohydrates, along with minerals like calcium, manganese, magnesium, and potassium, plus a tiny bit of sodium and some Vitamin K. While adding cloves to your diet is a healthier option than processed foods, keep in mind that scientific research on their long-term health benefits is still limited, and more studies are needed to fully understand their potential. 

<h4>Easing Dental Pain and Preventing Gum Disease </h4>

Cloves look promising for healthy teeth and gums. Some studies show a special mouthwash with cloves might reduce bad mouth germs. Also, an older study found clove oil gel could numb gums, which is helpful for dental work. Just be careful not to put pure clove oil directly on your gums, as it can sting. 

Early studies suggest a part of cloves called eugenol might help lower blood sugar. But if you have diabetes and use insulin, be very, very careful. Taking clove supplements with your medicine could drop your blood sugar too low, which is dangerous. 

Some lab tests show that parts of cloves might have cancer-fighting powers. But these tests used huge amounts that are unsafe for people. We need more studies to see if eating a little bit of cloves as part of a healthy diet actually helps protect against cancer. 

One study found that clove oil was better at calming itchy skin than some other common remedies. But be careful: putting clove oil directly on your skin can sometimes cause a burning feeling or irritation for some people. 

Cloves might be a natural way to help with breathing. If you breathe in steam from cloves boiled in water, it can help clear a stuffy nose when you have a cold. Also, some old traditions suggest chewing cloves to ease sore throats and coughs. 

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Ayurveda to Improve Your Dental Health

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Why Should You Add Cloves To Your Diet

Ayurveda, one of the world's oldest healing systems, has many herbs that have been used for centuries to promote a healthy smile. There are ayurvedic herbs that might just be the secret ingredient to improving your dental health. Ancient Indian wisdom offers a holistic approach to wellness, and that includes taking care of your teeth and gums. If you're curious about natural ways to boost your oral hygiene, then you can try remedies you will have available at home. Cloves are a popular spice that adds a warm, sweet flavor to many dishes, from baked goods to meats and drinks. But beyond their culinary use, some people also use the dried flower buds, leaves, stems, and oil from clove trees for health purposes, especially in traditional Chinese medicine and Ayurvedic medicine. The unique scent of cloves comes from a chemical called eugenol, which is especially strong in clove oil. This eugenol may have properties that help fight inflammation and bacteria. While adding small amounts of cloves to food is generally safe, there isn't enough scientific proof yet to say they work as medicine. Why Should You Add Cloves To Your Diet A single teaspoon of ground cloves is very low in calories, with only about 6. While the amount may be small, it contains carbohydrates, along with minerals like calcium, manganese, magnesium, and potassium, plus a tiny bit of sodium and some Vitamin K. While adding cloves to your diet is a healthier option than processed foods, keep in mind that scientific research on their long-term health benefits is still limited, and more studies are needed to fully understand their potential. Easing Dental Pain and Preventing Gum Disease Cloves look promising for healthy teeth and gums. Some studies show a special mouthwash with cloves might reduce bad mouth germs. Also, an older study found clove oil gel could numb gums, which is helpful for dental work. Just be careful not to put pure clove oil directly on your gums, as it can sting. Lowering Blood Sugar Early studies suggest a part of cloves called eugenol might help lower blood sugar. But if you have diabetes and use insulin, be very, very careful. Taking clove supplements with your medicine could drop your blood sugar too low, which is dangerous. Protecting Against Cancer Some lab tests show that parts of cloves might have cancer-fighting powers. But these tests used huge amounts that are unsafe for people. We need more studies to see if eating a little bit of cloves as part of a healthy diet actually helps protect against cancer. Relieving Itchy Skin One study found that clove oil was better at calming itchy skin than some other common remedies. But be careful: putting clove oil directly on your skin can sometimes cause a burning feeling or irritation for some people. Improving Breathing Cloves might be a natural way to help with breathing. If you breathe in steam from cloves boiled in water, it can help clear a stuffy nose when you have a cold. Also, some old traditions suggest chewing cloves to ease sore throats and coughs. 

ayurvedic herb that can help you improve your dental health

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<span>Hair oiling</span> is an old practice that involves spreading or massaging natural oils through your hair to boost its shine, moisture, and overall health. This beauty routine comes from Ayurvedic medicine and Indian traditions and has recently become popular in natural hair care. The idea is that it helps strengthen hair and provides essential vitamins. 

When you look into it, you'll find different ways to do it. Some suggest putting oil directly on your scalp, while others recommend applying it to the ends of your hair to keep them hydrated and hide split ends. 

There's a lot of advice about hair oiling, and many tips suggest applying oil directly to your scalp. Some believe this can improve scalp health when done correctly. According to the Cleveland Clinic, 2021 study, for instance, found that coconut oil had a positive effect on the scalp. Another study even suggested it could prevent dandruff. 

However, some experts advise against putting oil directly on your scalp. It could potentially increase your risk of seborrheic dermatitis, which is a type of dandruff. Generally, it's best to avoid oiling your scalp. 

Just like our skin, our hair needs a good balance of natural oils to stay healthy. Supporters of hair oiling believe its main goal is to hydrate your hair and give it back any vitamins or minerals it might lose from frequent washing. 

Hydration is key to silky hair. Studies show oils can significantly boost hair's moisture. For example, a 2021 study found that coconut oil strengthens hair fibers. This is especially helpful for hair damaged by heat or styling, as oiling can replenish moisture and make it smooth. 

<h4>Improves the look of split ends </h4>

If you can't get to the salon, applying a little natural oil to the ends of your hair can temporarily make split ends look better and add some moisture. Remember, though, this is just a quick fix, not a permanent solution. 

The sun's UV rays can also damage your hair, making it dry or frizzy. Research suggests that almond oil might create a protective layer against these rays due to its moisturizing properties. 

<h4>Types of Oils and How to Use Them </h4>

Hair oiling might be most beneficial for people with dry, coarse, or tightly curled hair, as these hair types can really soak up the moisture. However, if you have fine, straight hair, oiling might weigh it down too much. Also, if you're prone to dandruff, it's best to avoid all types of oils on your hair. 

When choosing oils, it's generally recommended to use natural oils to avoid added chemicals that could irritate your hair. Some popular natural oils include: 

<ul><li>Argan oil</li><li>Coconut oil</li><li>Sesame oil</li><li>Almond oil</li></ul>

When you apply the oil, remember that a little goes a long way. It's best to apply oil to dry hair, focusing on the ends and spreading it evenly from the middle to the tips. You can leave it in for about 20 minutes to an hour, then wash it out. Try doing this once a week. When trying new hair routines, it's always good to start slowly. Since every person's hair is different, even natural oils can give varied results. 

skin & Hair

Hair Oiling

Ayurvedic hair remedies

Ayurvedic remedies

Ayurvedic oils and hair remedies

Hair oiling is an old practice that involves spreading or massaging natural oils through your hair to boost its shine, moisture, and overall health. This beauty routine comes from Ayurvedic medicine and Indian traditions and has recently become popular in natural hair care. The idea is that it helps strengthen hair and provides essential vitamins. When you look into it, you'll find different ways to do it. Some suggest putting oil directly on your scalp, while others recommend applying it to the ends of your hair to keep them hydrated and hide split ends. Should You Oil Your Scalp? There's a lot of advice about hair oiling, and many tips suggest applying oil directly to your scalp. Some believe this can improve scalp health when done correctly. According to the Cleveland Clinic, 2021 study, for instance, found that coconut oil had a positive effect on the scalp. Another study even suggested it could prevent dandruff. However, some experts advise against putting oil directly on your scalp. It could potentially increase your risk of seborrheic dermatitis, which is a type of dandruff. Generally, it's best to avoid oiling your scalp. Benefits of Oiling Your Hair Just like our skin, our hair needs a good balance of natural oils to stay healthy. Supporters of hair oiling believe its main goal is to hydrate your hair and give it back any vitamins or minerals it might lose from frequent washing. Adds moisture and shine Hydration is key to silky hair. Studies show oils can significantly boost hair's moisture. For example, a 2021 study found that coconut oil strengthens hair fibers. This is especially helpful for hair damaged by heat or styling, as oiling can replenish moisture and make it smooth. Improves the look of split ends If you can't get to the salon, applying a little natural oil to the ends of your hair can temporarily make split ends look better and add some moisture. Remember, though, this is just a quick fix, not a permanent solution. May protect from sun damage The sun's UV rays can also damage your hair, making it dry or frizzy. Research suggests that almond oil might create a protective layer against these rays due to its moisturizing properties. Types of Oils and How to Use Them Hair oiling might be most beneficial for people with dry, coarse, or tightly curled hair, as these hair types can really soak up the moisture. However, if you have fine, straight hair, oiling might weigh it down too much. Also, if you're prone to dandruff, it's best to avoid all types of oils on your hair. When choosing oils, it's generally recommended to use natural oils to avoid added chemicals that could irritate your hair. Some popular natural oils include: Argan oilCoconut oilSesame oilAlmond oilWhen you apply the oil, remember that a little goes a long way. It's best to apply oil to dry hair, focusing on the ends and spreading it evenly from the middle to the tips. You can leave it in for about 20 minutes to an hour, then wash it out. Try doing this once a week. When trying new hair routines, it's always good to start slowly. Since every person's hair is different, even natural oils can give varied results. 

Can Ayurveda Helps Us Fix Our Sleeping Habits?

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<span>Ayurveda</span> is more than herbs or recipes for health. It is a way of living that teaches you to nurture and grow from within. The ultimate sustainable living, ayurveda promotes habits and routines that ensure your well-being inside and out. One learns different healthy ways of living that help you age slowly, focus on living to the fullest and avoiding illnesses as much as possible. 

As you may know, sleep is a pillar for our health. However, it is also something many people skimp on. People stay awake longer than they should, whether it is because they can’t sleep due to some illness, or they wish to spend more time doing things they like whether it is playing games, speaking to their loved ones or simply finding themselves to energetic to sleep. However, that is not healthy, here is what Ayurveda tells us about sleep and how to fix it. 

<h2><span rel="noindex">Sleep In Ayurveda</span> </h2>

According to the Journal of Ayurveda and Integrated Medical Sciences, sleep (Nidra) is considered one of the three essential pillars of life in Ayurveda, along with diet (Aahar) and celibacy (Brahmacharya). It's vital for physical and mental health, helping the body repair and heal, and restoring our ability to perform daily tasks. 

Ayurveda describes natural sleep as a state where the mind detaches from the senses due to tiredness. For healthy individuals, natural sleep occurs regularly at night. The ideal duration for a healthy adult is 6 to 8 hours daily, with a minimum requirement of 6 hours. Here are some ways you can fix your sleeping habits according to Ayurveda. 

To sleep well, your mind and senses need to quiet down and detach from the outside world. This happens naturally when you're tired. Try gentle activities that soothe your mind, like meditation or quiet reading, to help you unwind. When your mind is at ease and not focused on external things, sleep comes more easily. 

Our bodies thrive on routine. Sleep is a natural rhythm, so going to bed and waking up at roughly the same time each day helps your body's internal clock. This consistent schedule trains your body to expect sleep, making it easier to fall asleep and wake up feeling refreshed, improving your overall sleep quality. 

Nourish your body with foods that promote restful sleep. Choose sweet-tasting and slightly oily foods like those cooked with ghee. Including warm milk or comforting meat soups in your evening meals can be beneficial. Sweet options like grapes, sugar, or sugarcane juice products can also help calm your system before bed. 

Your surroundings play a big role in how well you sleep. Make sure your bed is comfortable and inviting. Pay attention to your seating areas too, as comfort throughout the day can reduce tension. Even soft vehicle seats can contribute to overall relaxation, helping your body feel at ease when it's time to rest. 

Give your body the attention it needs to prepare for sleep. Applying warm oil (like sesame oil) to your body, especially your head, can be very calming. Gentle massages or even traditional body trampling techniques help relax muscles and soothe your nervous system, setting the stage for deep and restorative sleep. 

<h2>Avoid Things That Disrupt Sleep </h2>

Staying up too late at night can dry out your body and imbalance your energies, leading to issues like coughs, headaches, and indigestion. It's best to avoid prolonged nighttime awakenings. Similarly, sleeping too much during the day can make you feel heavy and cause other health problems, so generally limit daytime naps. 

While generally discouraged, napping during the day can be beneficial in specific situations. It's often fine during summer because nights are shorter. Also, if you're very tired from activities like intense studying, exercise, travel, or if you're sick, elderly, or a child, a short daytime nap can help restore your energy. 

Certain mental and emotional states can really mess with your sleep. Try to avoid too much intense thinking, worry, anger, or fear, especially before bed. These strong emotions can keep your mind active and prevent it from calming down enough for sleep. Cultivating peace before rest is key. 

What you put into your body can significantly impact your sleep. Excessive smoking, for instance, can lead to restlessness and sleeplessness. Being aware of substances that stimulate your system, especially close to bedtime, is crucial for promoting natural and undisturbed sleep, allowing your body to properly rest and rejuvenate. 

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Sleep In Ayurveda

Ayurvedic Remedies

Ayurveda is more than herbs or recipes for health. It is a way of living that teaches you to nurture and grow from within. The ultimate sustainable living, ayurveda promotes habits and routines that ensure your well-being inside and out. One learns different healthy ways of living that help you age slowly, focus on living to the fullest and avoiding illnesses as much as possible. As you may know, sleep is a pillar for our health. However, it is also something many people skimp on. People stay awake longer than they should, whether it is because they can’t sleep due to some illness, or they wish to spend more time doing things they like whether it is playing games, speaking to their loved ones or simply finding themselves to energetic to sleep. However, that is not healthy, here is what Ayurveda tells us about sleep and how to fix it. Sleep In Ayurveda According to the Journal of Ayurveda and Integrated Medical Sciences, sleep (Nidra) is considered one of the three essential pillars of life in Ayurveda, along with diet (Aahar) and celibacy (Brahmacharya). It's vital for physical and mental health, helping the body repair and heal, and restoring our ability to perform daily tasks. Ayurveda describes natural sleep as a state where the mind detaches from the senses due to tiredness. For healthy individuals, natural sleep occurs regularly at night. The ideal duration for a healthy adult is 6 to 8 hours daily, with a minimum requirement of 6 hours. Here are some ways you can fix your sleeping habits according to Ayurveda. Relax Your Mind and Body To sleep well, your mind and senses need to quiet down and detach from the outside world. This happens naturally when you're tired. Try gentle activities that soothe your mind, like meditation or quiet reading, to help you unwind. When your mind is at ease and not focused on external things, sleep comes more easily. Stick to a Regular Schedule Our bodies thrive on routine. Sleep is a natural rhythm, so going to bed and waking up at roughly the same time each day helps your body's internal clock. This consistent schedule trains your body to expect sleep, making it easier to fall asleep and wake up feeling refreshed, improving your overall sleep quality. Eat Foods That Support Sleep Nourish your body with foods that promote restful sleep. Choose sweet-tasting and slightly oily foods like those cooked with ghee. Including warm milk or comforting meat soups in your evening meals can be beneficial. Sweet options like grapes, sugar, or sugarcane juice products can also help calm your system before bed. Create a Cozy Sleep Space Your surroundings play a big role in how well you sleep. Make sure your bed is comfortable and inviting. Pay attention to your seating areas too, as comfort throughout the day can reduce tension. Even soft vehicle seats can contribute to overall relaxation, helping your body feel at ease when it's time to rest. Nurture Your Body with Care Give your body the attention it needs to prepare for sleep. Applying warm oil (like sesame oil) to your body, especially your head, can be very calming. Gentle massages or even traditional body trampling techniques help relax muscles and soothe your nervous system, setting the stage for deep and restorative sleep. Avoid Things That Disrupt Sleep Staying up too late at night can dry out your body and imbalance your energies, leading to issues like coughs, headaches, and indigestion. It's best to avoid prolonged nighttime awakenings. Similarly, sleeping too much during the day can make you feel heavy and cause other health problems, so generally limit daytime naps. When Daytime Naps Are Okay While generally discouraged, napping during the day can be beneficial in specific situations. It's often fine during summer because nights are shorter. Also, if you're very tired from activities like intense studying, exercise, travel, or if you're sick, elderly, or a child, a short daytime nap can help restore your energy. Be Mindful of What You Do Certain mental and emotional states can really mess with your sleep. Try to avoid too much intense thinking, worry, anger, or fear, especially before bed. These strong emotions can keep your mind active and prevent it from calming down enough for sleep. Cultivating peace before rest is key. Steer Clear of Harmful Habits What you put into your body can significantly impact your sleep. Excessive smoking, for instance, can lead to restlessness and sleeplessness. Being aware of substances that stimulate your system, especially close to bedtime, is crucial for promoting natural and undisturbed sleep, allowing your body to properly rest and rejuvenate. 

can ayurveda helps us fix our sleeping habits?

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