By Setareh Kiumarsi
Do you struggle with insomnia?
Did you know that an imbalance in the Vata dosha plays a major role in causing sleeplessness?
When Vata increases in the head region, it creates excessive movement in the mind. All your thoughts and worries rush in, and the mind loses its sense of stillness and stability. That’s why falling asleep becomes difficult, or the sleep is so light that even the ticking of a clock can wake you up!
So, what can you do to fight insomnia?
Before bed, massage the soles of your feet, your fontanel (crown of the head), and the inside of your nostrils with a blend of coconut oil and sweet almond oil. Oiling the body brings moisture, balances Vata, calms the overactive mind, and makes it easier to fall asleep.
Steam inhalation for 10 minutes before bed can help. If possible, add a few drops of chamomile oil, lavender oil, or rosewater to the steaming water. You can even sprinkle a few drops on your pillow to aid sleep.
Take a warm shower or soak in a hot bath at least 30 minutes before bedtime. The warmth and moisture will help balance Vata and relax you for sleep.
The ideal time to go to sleep is between 9–10 PM, and to wake up between 5–6 AM.
Have you ever heard people say, “I’m a night owl! I only really come alive around 11 PM or midnight”? That’s because from 10 PM to 2 AM, the digestive fire (Pitta) in the body increases to burn off the toxins accumulated during the day. Your body needs to be lying down horizontally during this time for that process to happen effectively.
If you’re awake and active during those hours, the fire that should have been cleansing your system is diverted into mental or physical activity—preventing proper detox and overstimulating your mind, which then makes sleep even harder.
So, aim to be in bed by 10 PM. Even if you don’t fall asleep right away, lie down in Shavasana (corpse pose) and give your body and mind a chance to settle. This will allow your digestive fire to do its job and support deeper rest.
Which foods make insomnia worse?
Avoid Vata-increasing and gas-forming foods at dinner—such as legumes, potatoes, raw vegetables (especially cold, dry ones like lettuce, celery, cabbage, cauliflower, broccoli, raw apples, and pears). The cold and dry nature of these foods aggravates Vata in the head, leading to light, disturbed sleep.
Also avoid:
Spicy foods at dinner—just like caffeine, they stimulate the mind and make sleep difficult.
Heavy and late dinners—when undigested food remains in your gut overnight, it leads to poor sleep and even nightmares.
Caffeine after 3–4 PM—including coffee, tea (black, green, or white), cocoa, chocolate, and alcohol. These substances disturb the balance of both Vata and Pitta, leading to nervous system imbalances and sleep issues.
Please be sure to credit the author, Setareh Kiumarsi, when sharing or republishing this article, which was written with love and the hope of well-being for all.
