Sleep Before Midnight
As mentioned in our last newsletter (Part I), Ayurveda recommends a bedtime of no later than 10:00–10:30 PM. The validity of this advice is supported by a scientific study conducted by a research team led by Dr. Yu Misao, which examined the sleep patterns of 251 Japanese workers under the age of 61.
The study found that good health depends not only on sleep duration but also on the timing of sleep. Men who went to bed before midnight showed significantly better vascular elasticity—measured by pulse wave velocity—compared to “night owls” who only went to bed after midnight.
Well Known in Medicine for a Long Time
Scientists at Northwestern University in Chicago have found that sleep deprivation leads to an increased preference for sweet and fatty foods, which in turn promotes weight gain. This is particularly interesting because sleep deprivation causes Vata imbalances, and individuals with excess Vata instinctively crave sweet and fatty foods to restore balance.
At the same time, sleep deprivation triggers the release of more endocannabinoids—neurotransmitters that influence eating behavior and hunger. In light of these findings, Sebastian Schmid, Head of Endocrinology, Diabetology & Internal Obesity Medicine at the Medical University Clinic of Lübeck, summarized:
“Each hour of lost sleep per day is associated, according to epidemiological studies, with an increased risk of obesity, type 2 diabetes, elevated cholesterol levels, and high blood pressure.”
Furthermore, the link between reduced nightly sleep duration and an increased risk of mortality is well established: “Chronic sleep deprivation can lead to premature death.”
Ayurveda – A Good Night’s Sleep Begins During the Day
To lead a balanced life, including restful sleep, Maharishi Ayurveda recommends maintaining a well-structured daily routine:
- Wake up early, feeling refreshed, without an alarm
- Maintain regular mealtimes
- Pay attention to hunger and satiety cues
- Have a light breakfast suited to your dominant dosha
- Make lunch the main meal of the day
- Take a midday rest based on your predominant dosha
- Engage in regular physical activity—at least 30 minutes daily
- Practice Transcendental Meditation—twice a day for 20 minutes
- Have an early, light, Vata-balancing dinner around 6:00 PM—freshly prepared, warm, mildly spiced, and vegetarian; avoid alcohol, caffeine, raw foods, heavy meals, cheese, and cold cuts
- Wind down in the evening—read, listen to calming music (e.g., Gandharva Veda or slow classical music) instead of using screens (blue light filters can help mitigate effects)
- Take a relaxing evening walk or practice gentle yoga asanas—worries and restlessness increase Vata, leading to sleep disturbances
- Go to bed early and wake up refreshed without an alarm
Tips for Better Sleep – Especially for Severe Cases
- Vata-reducing diet – freshly cooked, warm, and easily digestible meals until symptoms subside
- Maharishi Ayurveda herbal supplements – tailored to the individual’s dosha type, the cause of the sleep disorder, and its severity
- Abhyanga – daily full-body Ayurvedic oil massage
- Padabhyanga – Ayurvedic foot massage with ghee before bedtime
- Traditional Ayurveda Panchakarma therapy – a sustainable and effective detoxification and rejuvenation treatment
Rest After Lunch
Ayurveda considers post-lunch rest beneficial, but recommendations vary based on an individual’s dosha balance. Since prolonged napping increases Kapha, rest periods should generally not exceed 30 minutes (a power nap). Otherwise, metabolic waste (Ama) can accumulate, leading to sluggishness and mental fog that may last throughout the afternoon.
Recommendations Based on Dosha Dominance
- Kapha: Avoid sleeping; instead, rest in a seated position for 10 minutes.
- Pitta: Lie down or sit for up to 30 minutes without falling asleep.
- Vata: Rest or take a short nap (up to 30 minutes), ideally lying on the left side.
Scientifically Proven – A Short Nap is Beneficial
Researchers from the American College of Cardiology analyzed data from nearly 310,000 people and found that:
- Naps longer than 40 minutes increase the risk of metabolic syndrome. Ayurveda has known for millennia that prolonged midday rest aggravates Kapha, leading to the very health issues identified in this study.
- Naps longer than 90 minutes raised the risk of developing type 2 diabetes by 50%—another Kapha-related disorder.
- Conversely, naps under 30 minutes were associated with a reduced risk of metabolic syndrome, perfectly aligning with Ayurvedic recommendations. Short naps help reduce Vata without increasing Kapha.
Gentle Sleep Aids
- Calming herbal teas for the nerves and sleep
- Vata tea with licorice, ginger, cinnamon & cardamom
- Lemon balm, valerian & St. John’s wort
- Warm milk before bed (only organic raw milk)
- or almond milk with the same ingredients for restful sleep
VATA
Whole Milk
- Nutmeg
- Ghee
- Sharkara
PITTA
Whole Milk
- Cinnamon
- Cardamom
- A little Ghee
- Sharkara
KAPHA
Whole Milk (1:1 with Water)
- Turmeric
- Ginger
- Honey (<40°C)
The Ultimate Sleep Aid – The Technique of Transcendental Meditation (TM)
In Ayurveda, meditation is not only a tool for relaxation and stress reduction but primarily a means of developing personal potential and expanding human consciousness. However, time and again, people report that their sleep disorders seem to vanish as if by magic when they practice this ancient, time-tested technique.
Sleep disturbances occur when—an almost unavoidable consequence of modern life—our mind-body system is continuously exposed to various stressors. Unfortunately, we have conditioned ourselves to be in a constant state of restlessness. When this state persists for too long or becomes too intense, sleep problems arise.
To counteract this, we need the opposite kind of training—one that teaches the body to remember: This is what true rest feels like. This is how you sleep!
The best training program? Transcendental Meditation—practiced twice daily for 20 minutes—balances all three doshas!
Scientific Proof: Transcendental Meditation and Stress Reduction
Dr. Schachinger, an experienced Maharishi Ayurveda physician from Austria, conducted a series of 24-hour measurements in collaboration with Graz University to objectively document the stress-reducing effects of Transcendental Meditation (TM). He measured heart rate variability (HRV), which reflects the variation in time between heartbeats and provides insight into the autonomic nervous system’s activity.
HRV is a key indicator of the balance between:
- The sympathetic nervous system, which governs stress and tension
- The parasympathetic nervous system, which is dominant during relaxation and rest
Results: Profound Relaxation and Improved Sleep
- On the first day of learning TM, HRV measurements showed disrupted sleep, but also a significant parasympathetic relaxation during the first meditation sessions.
- By day four, HRV measurements revealed deeper rest and relaxation during sleep, as well as profound parasympathetic activity during TM sessions.
This rapid and deep relaxation surprised Thomas Hassler, a researcher at the Human Research Institute Graz, who personally wrote to Dr. Schachinger:
“Dear Dr. Schachinger,
I find it very interesting that your patients seem to learn the TM method so quickly. I analyze many HRV measurements, but it is rare to see such a strong vagus nerve dominance during the day.”
(The vagus nerve is the primary nerve of the parasympathetic nervous system, which becomes active during deep relaxation.)
Beyond Sleep: TM Enhances Overall Well-Being
The benefits of TM extend beyond better sleep—regular practice significantly improves daytime well-being, reducing stress and promoting a sense of inner balance.
The regular experience of boundlessness in human consciousness (Dhyana) has been confirmed by approximately 700 scientific studies. This state of deep inner awareness leads to significant psychological and emotional benefits, including:
✅ Greater life satisfaction
✅ More positive thinking
✅ Emotional distance from problems
✅ Improved interpersonal relationships
✅ Reduction of psychosomatic issues
✅ Less depression and anxiety
✅ Relief from post-traumatic stress disorders
✅ Enhanced intelligence, concentration, and creativity
The Full Circle of Well-Being
Deep inner calm and balance not only ensure healthy, restorative sleep but also enhance mood and mental potential, enriching daily life with clarity, resilience, and joy.
Discover More:
Why Quality Sleep Matters – Part I
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