Older persons have to face many health-related problems as they age. Some complain that they get to sleep but do not feel well. But apart from these, sleeplessness is becoming more common, resulting in fragmented sleep. There can be many reasons for this, including stress, bad sleeping habits, noise, change of place, lack of mental or physical exertion, etc. Therefore, the present study was designed to compare the effects of yoga and Ayurveda on self-evaluation of sleep in old age.
Yoga as a lifestyle practice has demonstrated beneficial effects in old age. The effectiveness and safety of yoga in the elderly deserve investigation for such benefits.
In addition to physical practices, a twice-daily herbal preparation from the Ayurveda group, including mental and philosophical aspects, is helpful in sleep for older persons.
The effects of yoga and Ayurveda on geriatric depression positively affect various aspects of sleep in generally healthy older adults. Baduanjin, in particular, tai chi and silver yoga programs, or a combination of exercises, showed the most significant improvements in various sleep outcomes in older adults.
How to Get Restful Sleep in Old Age with Ayurveda and Yoga
Regular practice of yoga poses and relaxation techniques, breathing exercises, relaxation techniques, and meditation regulate and calm the body and soothe the nervous system that, helps in improved deep sleep.
In Ayurveda, sleep (neither too much nor too little) is described as a basic instinct of life, known as Nidra, which is especially necessary for older adults. One study states that certain Ayurvedic herbs can improve sleep quality.
Self-massage using Abhyanga Oil Massage – can calm the nervous system and lead to better sleep. Before or after the bath, start body massage with Bhringraj oil with a few sesame or almond oil drops. Rich in medicinal properties, Bhringraj oil helps calm the nervous system for a balanced sleep cycle.
Drink Warm Spiced Milk before Bed
Enjoy with a pinch of nutmeg in the milk of your choice one hour before bedtime. You will sleep comfortably if you mix cinnamon or ginger with nutmeg in milk.
Almond milk is an excellent source of calcium, which helps the brain manufacture melatonin (the hormone that helps regulate the sleep/wake cycle).
Use Essential Oils
Essential oils are carminative that are calming and grounding for the mind and spirit. Invest in an essential oil diffuser and high-quality essential oils like nutmeg, sandalwood, or frankincense, which induce deep sleep.
Some ayurvedic herbs such as Tagar, Brahmi, Jatamamsi, and Shankapuspi help relax the nerves.
Tagar is used to cure Vata-related disorders. In Ayurveda, Tagar is considered a sedative herb. Tagar can be taken in flowers, decoction, powder, or tablets. However, before consuming it, please consult a doctor once.
The use of Brahmi oil gives calmness to the nervous system. It can help you sleep well.
Jatamansi is used in Ayurveda to reduce stress. Jatamansi also has great importance in Ayurveda. It gives strength to the brain. It can also help you relax the nervous system.
Shankhpushpi calms your mind by treating hypertension. It can help you sleep very well.
Yoga & Pranayama
Research has given that the body can rest by practising yoga and peace of mind. It can lead to good sleep. In such a situation, some yoga can be practised before going to bed to eliminate the problem of sleeplessness.
- Ardha Uttanasana
- Supta Baddha Konasana
- Viparita Karani
We should meditate for 15 minutes to free our minds from worries and thoughts. Because as long as there is any worry or thought going on in our minds, we will not get sleep, and through meditation, we can get deep and sound sleep by reducing the thoughts and calming the mind.
Meditation and sleep both give us deep relaxation, but the quality of relaxation that results from meditation is much more excellent.
However, meditation is not a substitute for sleep. We need both sleep and meditation. Meditation is a supplement to sleep. With regular meditation practise, we experience a deep and sound restful sleep.
Published by Manish Sharma