Limit the effects of electromagnetic radiation and blue light

Blue light from screens, LED and fluorescent lights and exposure to electromagnetic fields (EMFs) from devices like smartphones and Wi-Fi routers can disrupt the body’s natural melatonin production, a hormone crucial for sleep regulation. This interference may lead to difficulty falling asleep, restless nights and overall reduced sleep quality.

Limit exposure to blue light and EMFs during the last one to two hours before bedtime. Turn off your Wi- Fi and mobile devices at night or keep your phone at least two meters away to minimize disruption to sleep quality.

Enjoy some time before sleeping in a calming light of a lit candle or red Himalayan salt lamp.

Massage with warm oil

Massage your head and feet, or if you can an entire body with gently warmed natural oils, such as olive oil, cured sesame oil, coconut oil, almond oil or herbal oils such as Mahanarayana oil, Dhanwantari oil or Ksheerabala oil before shower or bath regularly. Minimise the use of soaps on body in order not to remove the oil protective layer on the skin. Oil not only soothes, relaxes the body and nourishes tissues, but also calms Vata dosha (a subtle energy that governs physiological functions also related to nervous
system).

Magnesium bath/foot bath

Soothe your muscles and calm your nervous system with the natural support of magnesium. This vital mineral is widely recognized for aiding muscle recovery and encouraging a sense of relaxation. That’s why immersing yourself in a warm bath, or even a simple foot soak, with Epsom salt can be such an effective way to help your body unwind.

Nasya – Ancient nasal drops therapy

Nasya is an ancient Ayurvedic therapy of applying gently warmed ghee or herbal oils into nose to and nourish sensory organs, strengthen nervous system, calm mind and improve sleep. Consult your Ayurvedic practitioner to choose a specific ghee or oil that suits your constitution and health condition or use organic superior quality ghee, Anutaila diluted with ghee or cured sesame oil.

Steps of performing Nasya:

• Ideally you should start the therapy by massaging your face with ghee/oil followed by gentle steam (over hot cup of water or application of warm towels).
• Gently warm ghee/oil. You can do this by warming a teaspoon in a cup of boiled water, wiping it dry and applying a little amount of ghee/oil on the spoon to gently warm it up. Make sure that the oil that you are going to use is not too hot and test the temperature by dropping a little amount of it on sensitive skin next to nose.
• Lie down with your head backwards keeping one nostril closed with finger and drop 2 drops of oil in the other open nostril.
• Take 3 slow deep breaths in through the oiled nostril exhaling through mouth.
• Then repeat the same for the other nostril.
• Best time to do Nasya is an hour or two before bedtime as you should avoid any exposure to cold and windy conditions or icy drinks after the therapy.
• Contraindications: This treatment is to be avoided during acute conditions, such as: fever, flu, cough & cold, sinusitis, nosebleed or indigestion.

Herbal milk

Mix herbal powders of ashwagandha (Withania somnifera), shatavari (Asparagus racemosa), dry ginger and nutmeg in proportion of (4:4:1:0.5). Boil one cup of whole milk with 1/2 cup of water and a 1/2 teaspoon of the herbal mixture. Drink in the evening.

Herbs and herbal tea

Take a small pinch (about 106 of teaspoon) of ashwagandha (Withania somnifera) at bedtime or an infusion of calming herbs such as lemonbalm or chamomile.

Other lifestyle changes

Avoid eating your dinner close to your bedtime. You should allow at minimum 2-3 hours for your last food to be digested. Heaviness in abdomen and delayed digestion commonly interfere with the quality of sleep.

Don’t forget the importance of fresh air and regular exercise. These help regulate your circadian rhythm and boost natural melatonin production, both of which support better sleep. They also boost mood, reduce stress and physically tire the body, promoting deeper, more restful sleep.

Final Considerations

This therapy may not be suitable for those with complex health issues or specific allergies. If you fall into this category, consult a healthcare professional or Ayurvedic practitioner to discuss how the treatment can be adjusted for your unique needs.