Ayurvedic Sleep Practices

PADABHYANGA (FOOT MASSAGE)

Padabhyanga (foot massage) occupies a very important position in Dinacharya (daily regimen). It should be practiced daily, especially before going to bed at night. Padabhyanga helps in reducing stress and anxiety and helps maintain good eyesight and hearing. In addition, it promotes foot health and supports quality sleep.

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SLEEP AT NIGHT (NIDRA)

For a healthy individual, sleep naturally occurs during the night and at a regular time each day. Therefore, in Ayurveda, sleep is described as Ratrisvabhava Prabhava (naturally occurring at night). It is advised to sleep between 10:00 PM and 4:30–5:00 AM.

Practices such as drinking warm milk at night, foot massage, head massage with oil, and relaxation techniques help reduce stress and promote sound sleep. These practices are also beneficial for maintaining healthy eyes.

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RESEARCH EVIDENCE

• A minimum of 7 hours of sleep per night on a regular basis is recommended to promote optimal health among adults aged 18 to 60 years.

• Individual sleep requirements vary and are influenced by genetic, behavioral, medical, and environmental factors.

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PRACTICES FOR MENTAL HEALTH PROMOTION

Codes of Conduct (Sadvritta) and Regimental Rejuvenation (Achara Rasayana)

An individual should follow ethical practices such as non-violence, truthfulness, non-stealing, non-covetousness, and purity of speech, actions, and thoughts. Control of mental factors such as anger, greed, attachment, ego, jealousy, and abusive speech is essential for mental well-being.

One should abstain from alcohol, smoking, and other narcotics, as well as excessive sexual indulgence, as these negatively affect mental health. Helping people in need, serving in old-age homes and shelter homes, and practicing yogic techniques such as Pranayama and meditation contribute to mental peace and social harmony.