Sleep tight.
The importance of sleep can never be overstated, but sleep during vata season is a must! The problem is that vata is a major sleep disruptor. The cool, light, and mobile nature of vata makes it difficult to fall asleep and/or stay asleep, and that lack of sleep creates more vata tendencies like restlessness, anxiety, and lack of focus, which, of course, creates more sleep disturbance. It’s a vicious vata cycle.
This cycle can be even worse for someone with a lot of vata in their nature (or someone who has a vata imbalance currently). Even during the dark, heaviness of kapha season those with an excess of vata will suffer disturbed sleep.
Each dosha has its own general sleep profile. Knowing your dosha and your general tendencies in sleep can help you preserve and protect your sleep during vata season. Preserving and protecting your sleep, especially during vata season, promotes the vital essence of ojas and in turn builds immunity moving into cold and flu season. Ojas also gives us support when we are nearing depletion, and is a factor in our feelings of vitality.
KAPHA: Those with a kapha constitution will need the least support during vata season. Kapha’s tend to be heavy sleepers, and not much can keep them from their sleep. In fact, kapha’s have a tendency to oversleep. To ensure a good quality night of sleep kaphas will need to be mindful of daytime napping.
PITTA: Pitta’s are pretty average sleepers, needing a moderate amount of sleep, 7-8 hours each night. The light quality of pitta makes those with pitta constitution prone to several nighttime disturbances. Every sound, any excess light, and even squirmy bed partners can disrupt pitta’s sleep. Ensure a good quality night of sleep by using earplugs, a sleep mask, and (sorry animal lovers) keep those pets out of the bed!
VATA: Vata predominant folks have the most disturbed sleep. Their restless bodies and restless minds often prevent them from falling asleep, and like pitta, they wake up at every disturbance. Often vata’s have a difficult time returning to sleep after a night time disturbance because their minds turn on immediately. To support good quality sleep vatas need to introduce heavy stillness in the hours leading up to bedtime, being mindful not to become overstimulated, and engaging in routines that promote heaviness and a still mind - restorative yoga practices, and abhyanga fit that bill.
Practicing good sleep hygiene, regardless of your dosha, will set you up for a good night’s sleep. Follow the tips below and start getting a better night’s sleep:
Bed is for sleeping (and sex). Do not lay in bed to read or watch television. Associating your bed with sleep (and sex) only will help your brain turn off and know it’s time for sleep when you hit the pillow. If you have difficulty falling asleep once you lie down, or wake up and can not return to sleep within 5 minutes get out of bed and do something that is not stimulating until you feel sleepy enough to return to bed.
No more nighttime screen time! Turn the phones off at least one hour before you plan to go to bed. Not only does the blue light emitted from your phone disturb your circadian rhythm, the mental stimulation of scrolling social media, reading the news, playing games, or watching videos can trick your mind into alertness. Find a soothing activity before bed, preferably one you can do in low lighting, to help signal your body that it’s time for sleep.
Avoid late night snacking. You will have a hard time falling asleep and staying asleep if you’re busy digesting. Make sure you finish your last meal at least 3 hours before you intend to go to bed, and keep that final meal light and digestible.
Nightcap no more. Many people falsely believe that a drink before bed will help them sleep. It’s true that a little nip of alcohol before bed can help you fall asleep, but it won’t help you stay asleep. In fact, as the alcohol is processed and its sedative effects start to wear off you will become aroused and restless.
No pets allowed. Sorry animal lovers, pets in the bed are a sleep hygiene no-no. Cuddle on the couch with Fido before bed, and then set boundaries, keeping the pets out of the bedroom. Dogs, cats, kids, and even bed partners can disrupt your sleep like nothing else.
Dress appropriately. Wear real pajamas!! Do not wear your running shorts, sweatpants, and old t-shirts to bed. Treat yourself to some special pajamas. Getting out of your street clothes and into your pajamas will alert your brain and body that it is time for bed.
For those with a vata predominant constitution or experiencing a vata imbalance currently, follow these tips for additional support:
Nightly foot massage. Using pure sesame oil, treat yourself to a foot massage just before bed each night. Generously massage the oil into the soles of your feet and cover with cotton socks just before climbing into your bed. The oil provides a heavy quality, while the socks provide warmth (and keep your sheets clean!).
Weigh yourself down. To counter the light and mobile qualities of vata that often disturb sleep, invest in a weighted blanket. The heavy quality of the weighted blanket will help prevent nighttime waking.
Calm your mind. Vata’s mobile mind is often the culprit of poor sleep. Set aside 10-15 minutes before bed each night for prānāyāma and meditation practice. Nadi shodhana prānāyāma promotes a balanced mental state. Start with 5 minutes of this breathing practice, followed by 5-10 minutes of meditation. Vata’s active mind often does best with mantra meditation. Mantra meditation gives the active mind something today, and the rhythm and repetition promotes stillness and stability. Use the simple mantra “let go” for this practice. Simply focus your attention on your breath and as you inhale silently repeat to yourself the word “let”, on your exhale silently repeat the word “go”.
Avoid stimulants. Vata has enough energy and stimulation on its own. For a restful night’s sleep avoid all stimulants, including caffeine, nicotine, and the sneaky places they show up like chocolate!! If you can’t get by without your daily dose of coffee or chocolate, have them between the hours of 6am to 10am only!
Now, go catch some ZZZZZZZZs