Sleep is a natural anti-inflammatory. It is a vital activity necessary for the optimal health of body and mind. Of the three pillars of life that Ayurveda refers to— Ahara (diet/food), Brahmachari (cultivation of sexual energy) and Nidra (sleep) — sleep is directly related to the parasympathetic nervous system (the restorative/calm phase) of our autonomic nervous system responses.

Every day and throughout the year, melatonin, a sleep-related chemical, begins to accumulate in the body after 2 p.m. and surges or peaks around 11 p.m. Ayurveda says that ideally we should be in bed and sleeping by 10 p.m. Knowing that this can be difficult for us for various reasons I usually push it to 11-11:30 (always trying not to hit that midnight mark).

Some benefits of sleeping at the right time are:

• It is one of the best anti-inflammatory regimens.
• It re-regulates the entire body.
• It balances the entire nervous system, which is the main means by which stress occurs in the body and mind.
• The parasympathetic nervous system takes over and brings homeostasis.
• It has anti-aging effects.
• It supports a healthy immune system and mind.

It’s counterintuitive and contraindicated, based on thousands of years of our perfected circadian rhythms, to stay up late regularly for many reasons, including that lack of sleep or inadequate sleep contributes significantly to inflammation, which is one of the primary causes for imbalances and diseases of the mind and body. Our nervous system pays the price and over time we can see the development of physical issues; poor sleep is implicated in eczema, psoriasis, acne, burning eyes, itchiness, restlessness, allergies, mood swings and mood imbalances, increased cravings (especially for sugar), increased weight, increased thirst, metabolic/digestive issues and thyroid issues.

It’s not just how much but when we sleep that supports the full benefits of what sleep provides for us. The later we stay up and miss the window, the more disruptive it is over time. We weren’t meant to be nocturnal. The best quality of sleep for humans is at night time. It is the yin cycle (cooling) of the day when we are no longer engaged, typically, in our day-to-day duties. The daytime is the yang cycle (heating) when we are active. And we can’t really ever recapture the quality of sleep lost at night by sleeping later in the morning or during the day. 

One of the reasons for this, according to Ayurveda, is that the later we sleep in the more we slow down our lymphatic and digestive systems, which eventually accumulates toxins in our bodies and brains.

Therefore, taking all this into consideration, here are a few simple remedies to follow. 

Simple deep-belly/diaphragmatic breathing — lying on your back, begin to breathe in deeply and slowly from the diaphragm/belly area up to the lungs, slowly, deeply and easily. Exhale in a similar fashion. You can do this as many times as you need until you fall asleep. You can try to keep count, as that may work for some. Simple rhythmic breathing helps to calm and cool the system.

Milk — Warm milk generally has tryptophan, which is another sleep-related chemical. Mixing in herbs like nutmeg and ashwagandha can encourage better sleep and balance the nervous system, reducing inflammation.

Bath — A warm bath before bed helps us to be grounded in the winter and fall asleep more easily. In the summer months, a tepid bath can cool the body and calm the nervous system.

Get off technology — Engaging in computer-related activities and other stimulating devices causes either poor sleep or sleep disruption, lack of sleep or overall restless sleep. Stimulating activities in general make it difficult to fall asleep. Reading a book before bed induces deeper and restful sleep, whereas games, television, computers and even cell phone involvement can throw us out of balance.

Adequate daily exercise — Supporting healthy circulation and getting the body moving can induce a deeper layer of sleep. Additionally, Ayurveda says that exercises that are more dynamic, heating and vigorous should be conducted in the earlier (preferably morning) part of the day rather than at night, unless it is restorative and calming. Technically, Ayurveda says that muscle mass is best built up in the morning.

Avoid stimulating beverages — such as caffeine, soda, drinks with excess sugar.

Herbs — such as ashwagandha, nutmeg, chamomile, valerian, skullcap and kava kava can be taken individually, as compounds, in milk or just with water.

Earlier to bed — Slowly work yourself back to an earlier sleep time. If you tend to go to bed in the wee hours, start going back an hour every few days until you are going to bed around 11. Your body and mind will thank you for it over time.