The sweltering heat and longer days of summer can often disrupt our sleep patterns, leaving many people tossing and turning through restless nights due to increased heat and humidity. The struggle to sleep in summers is a common challenge faced by individuals seeking restful and rejuvenating slumber.
Ayurveda, the ancient holistic system of medicine, offers valuable insights and practices to promote healthy sleep patterns.
Ayurvedic tips for a good sleep in summer
In this blog, we will explore Ayurvedic tips specifically tailored for the summer season, including lifestyle adjustments, creating a sleep-conductive environment, dietary recommendations, and as well as introduce Ayurvedic herbs for sleep and cooling drinks to promote relaxation and support restorative sleep.
1. Follow a Pitta-Pacifying Diet
With summer comes the vibrant and energizing season of Pitta. In Ayurveda, the ancient Indian system of holistic health and wellness, Pitta is one of the three doshas or energetic forces that govern our physical and mental characteristics. Pitta is associated with the elements of fire and water, and during the summer months, these qualities become more pronounced.
During Pitta season, it is essential to keep ourselves in balance to avoid excess heat and potential imbalances. Here are some tips to help you stay cool and harmonize with the fiery energy of summer:
- Emphasize cooling foods: Include foods with cooling properties, such as fresh fruits (watermelon, grapes, coconut), leafy greens, cucumbers, and mint. These foods help balance the excess heat in the body.
- Avoid spicy and heating foods: Minimize or avoid hot spices, chili peppers, alcohol, and caffeinated beverages, as they can aggravate Pitta dosha and disturb sleep.
- Eat lighter dinners: Opt for lighter meals in the evening that are easy to digest. Include steamed vegetables, whole grains, and lean proteins while reducing heavy, oily, and fried foods.
In Ayurveda, each of us is born with a unique energetic blueprint known as the Doshas (Vata, Pitta, and Kapha). To live a healthy and blissful life, your doshas need to be balanced. This quiz will help you identify your dominant doshas and wellness needs. Take a Free Dosha quiz and download the Food Guide to eat basis on your Dosha type.
2. Create a Cooling Environment
- Optimize your sleeping environment: Use light-colored, breathable bedding made of natural fabrics like cotton or linen. Consider using a lightweight summer duvet or sleeping with a sheet instead.
- Create airflow: Use fans or air conditioning to circulate cool air in your bedroom. You can also place a bowl of cold water or ice in front of the fan to create a refreshing breeze.
- Stay hydrated: Drink plenty of water throughout the day to stay properly hydrated, which can help regulate body temperature and prevent discomfort during sleep.
3. Practice Relaxation and Self-Care
- Establish a bedtime routine: Create a soothing routine before bed, such as taking a warm bath infused with cooling herbs like rose or lavender, practicing gentle stretching or yoga, and engaging in relaxation techniques like meditation or deep breathing exercises.
- Herbal teas and infusions: Sip on cooling herbal teas such as chamomile, rose, or peppermint before bedtime. These herbal infusions have a calming effect on the body and mind. Include Ayurveda Teas in your daily routine. Download our Free Tea Recipe guide here.
- Self-massage with cooling oils: Before bed, massage your feet and temples with cooling oils like coconut or sandalwood oil. This helps relax the nervous system and promotes better sleep.
4. Utilize Ayurvedic Herbs For Sleep
- Brahmi: Known for its calming and rejuvenating properties, Brahmi helps reduce stress and anxiety, promoting restful sleep. Consume Brahmi tea or take Brahmi supplements under the guidance of an Ayurvedic practitioner.
- Shankhapushpi: This herb helps calm the mind and improve sleep quality. Take Shankhapushpi supplements or as directed by an Ayurvedic practitioner.
- Aromatherapy: Diffuse or apply essential oils like lavender, chamomile, or sandalwood, known for their relaxing and sleep-inducing properties, in your bedroom.
5. Practice Pranayama:
Incorporate pranayama (breathing exercises) into your evening routine. Nadi Shodhana (alternate nostril breathing) or Shitali Pranayama (cooling breath) can help calm the mind and induce a sense of tranquility.
6. Ayurveda Cooling Drinks for Summer
Coconut Water: Known for its natural electrolytes, coconut water is a perfect hydrating beverage for hot summer nights. It cools the body and replenishes essential minerals.
Herbal Infusions: Prepare herbal infusions with herbs like rose petals, mint, and coriander seeds. These drinks have cooling properties and can be enjoyed warm or cold.
Read our latest blog for 10 Recipes for the Best Ayurveda Cooling Drinks for Summer 2023 which will not only quench your thirst but also keep you balanced and rejuvenated.
By following these Ayurveda tips for restful sleep during the summer, you can mitigate the challenges of heat and ensure a rejuvenating night’s rest. With a cool sleeping environment, a Pitta-pacifying diet, relaxation practices, and the support of Ayurvedic herbs, you can enjoy peaceful and refreshing sleep throughout the summer season, contributing to your overall well-being and vitality.
Remember, it’s essential to consult with an Ayurvedic practitioner to personalize these tips according to your unique body type and health condition.
Wishing you happy, refreshing sleep and a summer filled with delightful dreams.