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| Article: Menopause and Insomnia: The Ayurvedic Perspective - by Jean Clark | ||
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From the ayurvedic perspective, discomfort during menopause is linked to
Vata and Pitta aggravation, so it should not surprising that many
menopausal and perimenopausal women experience sleep imbalances related
to these two doshas. They may have difficulty falling asleep (a Vata
imbalance), or not be able to sleep undisturbed through the night (a
Pitta imbalance). Hot flashes, body temperature imbalances, and anxiety
can exacerbate sleep problems. A diet and lifestyle that is Vata and Pitta pacifying can help iron out related sleep problems as well. Get your physiology acclimated to a healthy and regular sleep-wake cycle by rising around 6 a.m. every day and going to bed by 10.00 p.m. If you stay awake much past 10.00 p.m., it is likely that the quality of sleep you do get is not as deep or restful. Eat three regular meals a day, at around the same times each day, with the heaviest meal of the day being lunch around noon. Avoid foods that are too pungent or spicy, especially in the evening. Keeping Vata and Pitta doshas balanced will help alleviate other menopausal symptoms such as hot flashes, thus helping you get a good, uninterrupted night's sleep. Here are some suggestions from Vaidya Rama Kant Mishra, Director of Research and Product Development at Maharishi Ayurveda, specifically designed to improve the quality of your sleep: * Avoid stimulants such as caffeine and alcohol, especially after noon. Even though alcohol helps some persons fall asleep, your sleep is likely to be interrupted during the night. * As evening draws near, make a conscious effort to slow down and relax, helping your body prepare for bedtime. * Favor calming activities in the late evening-do not watch highly stimulating or shocking entertainment, and do not work all the way until bedtime. * Do not sleep in the daytime; stay physically and mentally active. * Exercise moderately each morning. * Keep your bedroom dark and cool, letting in fresh air when possible. * Sleep on cool, comfortable linens and wear cool, loose clothes to bed-cotton is recommended. * Play a soothing Gandharva Veda melody or listen to the Sama Veda before bed. * Diffuse a relaxing aroma in your bedroom-the Slumber Time Aroma blend from Maharishi Ayurveda is a special combination of pure essential oils that will help you get deep rest. * Practice the Transcendental Meditation(r) technique for 20 minutes each morning and evening to help remove the effects of day-to-day physical, mental and emotional stress. * Eat a light dinner, about three hours before bed. * Drink a cup of warm milk with a pinch of cardamom or a spoonful of Rose Petal Preserve before bed. * Massage your hands and feet, and lower arms and legs, lightly with the Rejuvenation Massage Oil for Women. The oil absorbs easily and will not stain your bedclothes. * A warm bath or shower before bed can be wonderfully relaxing. * Try the Slumber Time Herbal Tea from Maharishi Ayurveda-it is a combination of relaxing herbs and spices that will help you get deep sleep. Herbs that Heal If you experience hot flashes, take the Hot Flash Relief formula. Take the Emotional Support formula to help relax the mind and emotions. To help you fall asleep easily and naturally, Maharishi Ayurveda offers the Blissful Sleep I formula. For Pitta-related sleep problems, which means you wake up in the wee hours and are unable to go back to sleep easily, take the Blissful Sleep II formula. Note -- This ayurvedic info is educational and is not intended to replace standard medical care or advice. If you have a medical condition, please consult your physician. For more information on menopause log on to www.gracefultransition.com. |
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