Herbs & Supplements
Did you know that magnesium has an important role to play in our sleep?
In fact, a deficiency of magnesium can cause insomnia. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep.
Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes relaxation and sleep. GABA helps to regulate our nervous system and stress-response. People with low levels often experience anxiety and difficulty relaxing. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that is linked to “restless-leg syndrome” disorder.
Magnesium is easily absorbed through the skin, so taking a bath with epsom salts before bed can really help with this, or using a good quality topical magnesium oil/spray. Increasing your intake via magnesium rich foods, such as walnuts, almonds, brazil nuts, avocados, legumes (lentils, beans, chickpeas and peas, pumpkin, flax and chia seeds), bananas and leafy greens can help.
Other natural, herbal supplements that may be helpful in overcoming insomnia and aiding in sleep are:
- Camomile, known for its calming and soothing properties. Take it as a herbal infusion tea before bedtime.
- Lavender, also known for its calming, soothing, anxiety reducing benefits, can be used to improve sleep. Use a good quality lavender essential oil by putting a few drops on your pillow (before bed time), diffusing some in a diffuser or by adding a bit to your bath.
- Ashwaghanda is a well known Ayurvedic herb which can be taken in powder form by adding it to a warm drink or tea before bed time. It can also be taken in tablet form. A vata pacifying herb that (among its many benefits) helps reduce physical/mental stress, tension and helps one to fall asleep naturally.
- Tagara is another Ayurvedic herb with natural sedative properties. It has calming and soothing effects which help to induce sleep naturally. It can be taken as a powder or in capsule form and can be combined with other herbs.
- Jatamansi, is a potent herb used in Ayurveda to assist with the onset of sleep. Among its other benefits, it also helps to balance all doshas and has an overall calming effect. It can be taken as a powder or in capsule form and can be combined with other herbs.
- Cabbage Rose helps to normalise the psycho-emotional state, balance emotions, bring a sense of comfort, soothe nerves, calm and help improve sleep. In Ayurveda this is available in supplemental form and can be taken on its own or with other beneficial herbs.
Align With The Natural Rhythms Of Nature
Try to align your sleep schedule to the natural rhythms of nature. Ayurveda divides the day into two twelve hour slots. Each slot is characterised by a specific dosha and contains three four hour cycles. These are as follows:- the periods 2-6 am/pm (corresponding to vata dosha); 10–2 am/pm (corresponding to pitta dosha), and 6-10 am/pm (kapha dosha). These doshas are important as they govern mind-body harmony and daily energy levels.
Knowing this, it is important to align your activities throughout the day with the characteristics of the dosha aligning it. For instance, your pitta phase (marked by fire and energy, when the sun is at its peak) is ideal for productive and metabolic activity. Meanwhile, your vata is light and energetic, therefore this phase is ideal for creativity and stimulation. This can take the form of dreaming when you are asleep, or various creative activities while you are awake.
Therefore Ayurveda recommends going to sleep before 10:00 pm, and waking no later than 6:00 am before the onset of kapha. Being in a good routine in alignment with these phases supports your body in giving sufficient time to process digestive material and recharge your systems.
It is said (numerous studies have confirmed) that the sleep we get before midnight is the most important and restorative phase of sleep–mentally, physically and spiritually. It is known as the “90 minute phase” (the sleep we get at least an hour and a half before midnight) which allows the brain to reorganise itself and reduce adrenaline and cortisol levels in order to fully rejuvenate and replenish itself, allowing us to wake at the right time feeling refreshed.
Please note that the information contained within this article is based on my own experiences and principles of healthy living from my knowledge of Ayurveda. The information, techniques and recommendations mentioned herein are not intended as a substitute for the medical advice of a qualified healthcare physician or Ayurvedic doctor. If in doubt, or if you may require diagnosis or medical attention, consult your healthcare provider before implementing or adopting any significant diet or lifestyle changes and taking any herbal supplements.
Please also note that magnesium can decrease the absorption and effectiveness of numerous medications, including some common antibiotics, so please check and consult your GP as necessary before taking it as a supplement. Those with low blood pressure or taking blood pressure medication should also avoid taking magnesium, including epsom salts.
I would love to hear if these tips have helped you? Or what you do to get a good night’s rest?
Main – Photo by Zohre Nemati on Unsplash
