Sleep Support

Excess stress causes exhaustion, which can create a host of problems for us. This article, while it deals mostly with sleep support, also offers strategies to rejuvenate the nervous system so that we have the energy needed to enjoy better sleep, mood, focus and vitality.

This exhaustion may be responsible for fatigue, poor focus and memory, mood issues, lack of sex drive, allergies and a compromised immune system – to name just a few.

I invite you to learn more about better sleep and how to pay back exhaustive debt.

When it comes to getting a good night’s sleep, people will try anything. Sedatives, be they herbal or pharmaceutical, offer short term symptomatic relief at best. The most common theory relating to sleep issues is that excessive energy makes it difficult to settle down and get to sleep. On the surface this makes sense, but clinically, it has limited effectiveness.

Are You Exhausted?

It seems that most people who cannot sleep at night are exhausted and are often physically, mentally and emotionally depleted as well. Sedating this person will only sedate an already exhausted person. This physiological exhaustion will usually start with the symptoms of fatigue, which may affect mood. They simply do not have the energy to calm their moods. Thus, they stay wired,and unable to settle down and sleep.

They may not need a sedative but rather something that will rejuvenate them. They need to support their nervous system so that they have the energy to handle stress, support mood, build energy and sleep at night.

Pitta-type Sleep Support: Difficulty Falling Asleep

The first type of sleep issue is when one has a hard time getting to sleep. This is typically when you lie in bed wide awake from 10PM to 2AM counting sheep waiting for the angel train to come and take you off to sleep. According to Ayurveda, the time between 10PM and 2AM is the pitta time of night when the liver becomes active and begins its evening detox cycle to prepare the body for the next day. It is like the janitor who comes in and starts cleaning floors and windows while everyone is asleep. This is why folks often get a second wind at that time of night, turn on the TV, get on the computer and off you go changing the world in the wee hours of the night. As this cycle winds down, somewhere after midnight but usually before 2AM, the fire goes out and you drift off to sleep.

This type of insomnia is caused by excess pitta, or too much heat, in the body. A person with a hot body type who hasn’t fallen asleep before the pitta (or heat) cycle starts at 10PM, will often be swept up in the stimulation of the heat and glean all kinds of night person energy, making sleep at this time very challenging.

For this type of concern we need to support the nervous system with an herb that is cooling, to reduce pitta (heat), and build the nervous system. Brahmi has cooling properties for the brain and nervous system. It has been shown to support the nervous system and thus supports better sleep and memory. (1) This unique adaptogenic herb can be taken at night to support sleep and in the morning to support mental clarity and energy.

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Vata-type Sleep Support: Difficulty Staying Asleep

The second type of sleep issue is when you fall asleep easily but wake up somewhere between 2:00AM and 6:00AM and cannot get back to sleep. This type can be the most disturbing as you lie there in the middle of the night wide awake.

According to Ayurveda, this type of sleep concern is due to excess vata as this is the vata, or nervous system, time of night. According to the rhythms of nature, the nervous system starts to excite around 2:00AM. If you do not have the energy needed to sedate yourself during this early morning activation, you will wake up without the energy needed to get back to sleep. The key here is deep rejuvenation.

The best rejuvenative herb for vata-type sleep issues is Ashwagandha (Withania somnifera).

Ashwagandha is an adaptogen and is commonly said to give the strength of ten horses. Like Brahmi, Ashwagandha is an adaptogen that has the ability to support strength and stamina while, at the same time, give the nervous system the needed energy to settle down and sleep. (2)

Ashwagandha supports the deep reserves of the body while restoring balance to many of the bodily functions.

Recommendations for a Good Night’s Sleep

• Read a boring book at 9:00PM (not my book).
• Lights out at 9:45PM.
• Do the One Minute Meditation at 9:45PM.
• Take a hot bath or shower at 9:00PM followed by a warm oil self-massage with the LifeSpa Tri-Doshic Massage Oil. Apply oil to the feet if a full body massage is not possible.
• Drink one cup of warm milk boiled with a pinch of ghee, cardamom, ginger, turmeric, dates, crushed almonds and coconut. Add honey after its been boiled. (Almond milk is fine).
• Brahmi Brain cools the mind, rejuvenates and supports the nervous system. Brahmi Brain is for sleep between 10:00PM and 2:00AM, although it can be combined with Ashwagandha if you also have difficulty staying asleep between 2:00AM and 6:00AM.
  • Take 1-2 caps at 9:00PM
  • Take 1-2 caps at 9:20PM
  • Take 1-2 caps at 9:40PM
  • Go to bed at 10:00PM
• Ashwagandha or Sleep Easy is for exhaustion and stress. These herbs are best for sleep between 2:00AM and 6:00AM, although they can be used in combination with Brahmi Brain.
  • Take 1-2 caps at 9:00PM
  • Take 1-2 caps at 9:20PM
  • Take 1-2 caps at 9:40PM
  • Go to bed at 10:00PM