We all know doctors recommend at least eight hours of sleep each night for optimal health. Yet, for many, the journey to slumberland is fraught with restlessness, turning bedtime into a frustrating battle. If counting sheep isn't working, perhaps it's time to look back thousands of years. Ayurveda, India's ancient holistic healing system, offers simple, natural solutions to calm an overactive mind and prepare the body for deep, restful sleep.
Moon Drink: The Stress-Buster Elixir
Our first recommendation is the traditional Ayurvedic Moon Drink. This soothing beverage combines warm milk with the powerful adaptogen Ashwagandha, along with cardamom and cinnamon. Known as 'the scent of horses', Ashwagandha is revered in Ayurveda for its remarkable ability to reduce stress and cortisol levels, thereby directly enhancing sleep quality. It is commonly found in medical stores as a powder or in tablet form.
The other ingredients play a synergistic role. Cinnamon helps relax tense muscles, while cardamom, with its sweet aroma, is known to alleviate bloating and restlessness. The base of warm milk is more than just a comforting vehicle; it contains tryptophan, an amino acid that boosts melatonin production, the hormone that regulates sleep.
To prepare the Moon Drink:
- Gently warm one cup of milk.
- Add one teaspoon of Ashwagandha powder or one crushed Ashwagandha tablet.
- Mix in half a teaspoon each of cardamom powder and cinnamon powder.
- Stir well and consume while warm.
Golden Drink: The Anti-Inflammatory Soother
The second potent remedy is the timeless Haldi Doodh or Golden Drink. A staple in Indian households for wellness, this version is specifically tuned for sleep. It blends warm milk with turmeric, nutmeg, and a pinch of saffron.
Turmeric, with its active compound curcumin, is a powerful anti-inflammatory agent that heals the body and protects against infections. Nutmeg and saffron are traditionally used in Ayurveda to address anxiety and nervous disorders, making them perfect for quieting a restless mind before bed.
To make this calming Golden Drink:
- Heat one cup of milk.
- Stir in one teaspoon of turmeric powder, half a teaspoon of nutmeg powder, and a generous pinch of saffron.
- Allow the flavours to infuse for a minute before drinking.
Liquorice Drink: The Nerve Calmer
The third option is the Yashtimadhu or Liquorice Drink. Yashtimadhu, known as liquorice in the West, is a cornerstone herb in Ayurvedic pharmacology for its calming properties. It works by pacifying overactive nerves that cause anxiety and restlessness, and is also used for respiratory and digestive issues.
Interestingly, this drink is consumed differently. For sleep benefits, Dr. Hansaji Yogendra of The Yoga Institute advises taking it in the morning on an empty stomach to improve sleep quality throughout the night.
To prepare the Yashtimadhu Drink:
- Take one cup of cold milk.
- Mix in one teaspoon of Yashtimadhu root powder or one crushed Yashtimadhu tablet.
- Drink this mixture in the morning before eating anything.
All three of these Ayurvedic drinks can be prepared in less than five minutes with easily accessible ingredients. The experts suggest trying them on different nights to see which one best suits your body's constitution.
Beyond these drinks, cultivating a consistent bedtime routine is crucial for signalling to your body that it's time to wind down. Activities like reading inspirational books, listening to soft music, meditating, or praying can profoundly impact your sleep hygiene. When your body becomes accustomed to such a soothing ritual, falling and staying asleep becomes a natural, peaceful process.
