GOVERNMENT AYURVEDIC MEDICAL COLLEGE, AKHNOOR
DEPARTMENT
OF SWASTHAVRITTA AND YOGA
TOPIC : NIDRA [SLEEP]
SUBMITTED TO
: SUBMITTED BY
:
DR. ABISHEK MAGOTRA BASITFAYAZ
{ASSOCIATE PROFESSOR} ROLL
10 NO:
BATCH 201
9
DR. SHEETAL SHARMA
{ASSISTANT PROFESSOR
}
CONTENTS
◆ Introduction
◆ Derivation of Nidra
◆ Definition
◆ Types of Sleep
◆ Physiology of Nidra
◆ Role of Mental Constitution
◆ Importance of sleep in the Preservation of Health.
◆ Day Sleep {Diva swapna}
➢ Indications of Day sleep
➢ Benefits of Day sleep
➢ Contra indications of Day sleep
◆ Effects of Night Awakening {Ratri jagaran}
◆ Dreams {Swapna}
◆ Sleep Requirements
◆ Methods to induce a Good sleep
◆ Sleep Disorders
◆ Researches
❖ INTRODUCTION:
The term “nidra” means sleep. It is a natural physiological
process that occurs in all living beings usually during the nights. It is
essential for resting the body and mind after the day -long exertion.
Sleep{nidra} is equally essential like food{ahara} and following the
path of ultimate reality {brahmacharya}.
The Trayopasthmbhas are the subsidiary pillars, which support the
body throughout the lifespan, by providing the qualities like Bala,
Varna, Upachaya etc. They are considered as subsidiary or secondary
as principal pillars of life are the three Doshas. But their importance
in normal functioning of the body cannot be over looked. The
Trayopasthmbhas are Ahara, Nidra and Brahmacharya. Each one of
these deserves due impotence because these factors are concerned
with the basic needs of living system and over indulgence or total
abstinence of any of these may be harmful to life.
The Ahara is mainly concerned with the energy production and
maintenance of living tissues. The Nidra is the one which provide
complete relaxation to the body and mind and there it restores the
potential of the individual. The Brahmacharya is concerned with
disciplined mode of sexual life and reproduction.
❖ DERIVATION OF NIDRA:
⚫ Nidra is derived from the root “Dra” with a prefix “N”. The root
“Dra” means undesired. Therefore Nidra is considered as state in
which there will be no desire.{shabdakalpadruma}.
⚫ The word is derived from the sanskrit word root “Nidi
kutsyaayaam” by adding the suffix “rak”. It means sleep, sleepiness,
sloth, dream, shutting, budding state, dead, dull, drowsiness etc.
⚫ The word meaning of nidra-
✓ Vachaspatyama- Sayana, Swapne, Tatwapratibodhe,
Abhavapratyayalambnayam, Swanyavastha.
✓ Amarkosha- Sayana, Swapa, Swapna, Samvesa.
✓ Vaidyakashabdasindhu- Swapi
✓ Sanskrit Hindi Dictionary- Suptavastha, nind, Sithilala, Aakhayan
Mudra, Kali ki avastha.
❖ DEFINITION:
यदा तु मनसि क्लान्ते कमाात्मानः क्लमान्विताः ।
विषयेभ्यो निवर्तन्ते तदा स्वपिति मानवः (Ch. Su. २१/३५)
Charak Acharya explains Nidra is a special state of mind in
which the mind is not associated with any type of Indriyas.
This detachment from the Bahya Vishaya is result from the
tiredness of the body as well as mind.
Hrudya is the seat of Chetana and when it is dominated by covered
by Tames the person gets sleep.
The srotasa become accumulated with shleshma and the Mana is
devoid of sense organs because of Fatigueness, so individual gets
sleep.
According to Acharya Charak , the sleep caused by
Ratrisvabhavaprabhava (nature of the night) the sleep par excellence
and is known as Bhutadhari that nurses all the living beings. The
sleep which occurs due to increased Tamas is the cause for no
righteous deeds because the person will always be sleeping without
doing any Sadvritta. Other types of sleep are just like disease itself,
hence they are grouped under Vyadhi.
❖ TYPES OF SLEEP :
Acharya Charak has classified Nidra in following manner according to
causes-
तमोशवा श्लेष्मसमुद्भवा व आगन्तुकी व्याध्यनुवर्तिनी च
मनः शरीरश्रमसंभवारात्रिस्वभावप्रभवा च निद्रा (Ch. Su.२१/५८)
1) Tamobhava - Caused by tama.
2) Sleshmasamudbhava - caused by highly aggravated kapha.
3) Manah-sharir srama sambhava – caused by physical and mental
exhaustion.
4) Agantuki - indicative of bad prognosis leading imminent death.
5) Vyadhi- Anuvartini - Caused as a complication of other disease
like Sannipataja jwara etc.
6) Ratri- Swabhava Prabhava - caused by the very nature of night.
Sleep is broadly classified into three types based on its fundamental
causes by Acharya dalhana { Commentator of Sushrut Samhita}: a)
Natural Sleep { Swabhaviki nidra} : This type of nidra occurs
naturally and daily in all living beings.
b) Abnormal Sleep { Vaikariki nidra } : If there is any disturbance in
Mana and body, nidra does not occurs. But if nidra is occured ,
it is Vaikariki nidra.
c) Sleep due to inertia { tamasi nidra } : When Sangyavaha srotas
become filled with Shlesma dominated by Tamo guna, Tamasi
nidra is produced.
Acharya Charaka, Nidra is a condition in which Mana including
Indriyas dissociates themselves from their objects.
According to Acharya Sushruta, Nidra is related to God Vishnu.
Acharya Vagbhat has said that Nidra is produced from Tamas at the
time of commencement of the creation. It is another form of tamas
itself and manifest when tama is predominant, generally at night.
❖ PHYSIOLOGY OF NIDRA:
According to Acharya Caraka , when the man including Indriyas is
exhausted and thus they dissociates themselves from their objects,
the individual sleeps. When the Mana (as well as the soul) gets
exhausted or becomes inactive and the Gyanendriyas and
Karmendriyas become inactive then the individual gets sleep.
Acharya Sushruta said about the physiology of Nidra that Hridaya is
the seat of chetna in living being. When this is invaded by Tamo
Guna, persons are subjected to nidra.
Tamo Guna is the cause of sleep and Satva guna is the cause of
awakening but overall, nature itself is more dominant cause.
Acharya Caraka explained physiology of nidra that when srotas of the
body become covered by kapha, then the body is fatigued by
exertion and when the sense organs are not functioning, nidra
manifests in the body.
According to modern science, the interplay of two significant
processes regulates the sleep-wake system.
◆ Process S is the homeostatic drive for sleep. It is regulated by
the neurons found in the preoptic area of the hypothalamus of
the brain. These neurons contain molecules that inhibit neuronal
communication and turn off the arousal systems during sleep.
◆ Process C promotes wakefulness and alertness. The circadian
system regulates it. Wakefulness is generated by an ascending
arousal system from the brainstem. This activates forebrain
structures by transmitting sensory information to the cerebral
cortex and activating the nerve cells to interpret and analyze the
sensory inputs.
Through the synchronization of the circadian system, process C
assists in keeping sleep-wakefulness cycles coordinated with
environmental light-dark cycles.
Process S is similiar to the functions of kapha dosha and tamas guna
that promotes sleep. Process C is similar to functions of vata dosha
and rajo guna that promotes wakefulness.
❖ ROLE OF THE MENTAL CONSTITUTION: {Su. Sh. 4/33, Dalhana}
The mental constitution of a person can influence natural sleep
patterns variably.
a) In tamas guna predominant people, sleep occurs excessively
during both the day and night.
b) In rajas guna predominant people, sleep is irregular and can occur
at any time, day or night.
c) In sattva guna predominant people, sleep occurs at midnight
only.
There are two types of sleep based on electroencephalographic (EEG)
observations during sleep.
i. Non- rapid eye movement (NREM) sleep
ii. Rapid eye movement (REM) sleep
NREM sleep is divided further into four stages based on variations in
brain wave patterns, eye movements and muscle tone. In the course
of a period of sleep, NREM and REM sleep alternate clinically.
A normal sleep episode begins with a short period of NREM stage 1,
progressing through stage 2, followed by stage 3&4 and finally to
REM. The individuals do not remain in REM sleep throughout the
night. The cycle between the stages of NREM and REM continues.
NREM sleep constitutes about 75- 80% of the total duration of sleep
and REM constitutes the remaining 20 - 25 % . The function of cyclic
change between these two types of sleep is not yet understood.
However,irregular cycling or absent sleep stages are associated with
sleep disorders. E.g. Individuals with narcolepsy enter sleep directly
into REM sleep instead of entering through NREM.
❖ IMPORTANCE OF SLEEP IN THE PRESERVATION OF HEALTH:
Sleep is an important part of lifestyle. It is estimated that an average
individual spends nearly one- third part of life in sleeping. Sleep is a
basic human need. It is essential for good health, good quality of life
and performing well during the day. Sleep deprivation can lead to
various physical effects like sleepiness, fatigue, hypertension. It can
cause cognitive impairments like deterioration of performance,
attention and motivation; diminishment of mental concentration,
intellectual capacity and mental health complications. Inadequate
rest impairs the quality to think, handle stress,maintain a healthy
Immune system, and moderate emotions.
The sleeping urge is one among non-suppressible natural urges.([Link].7/3).
Sleeping is a function of the mind. All kinds of perception or connections with
the external world are blocked in sleep. The mind is disconnected from all
sensory and motor organs during sleep.(Patanjali yoga sutra 1/20).
निद्रायतं सुखं दुःखं पुष्टिः कार्य बलाबलम् ।
वृषता क्लीवता ज्ञानमज्ञानं जीवितं न च ॥
अकालेऽतिप्रसङ्गाच्च न च निद्रा निषेविता ।
सुखाची पराकुर्यात् कालरानिरिवापरा ॥
सैव युक्ता पुनर्युङ्क्ते निद्रा देहं सुखायुषा ।
पुरुषं योगिनंसिद्ध्यासत्याबुद्धिरिवागता ॥
([Link].२१ / ३५-३८)
The normal sleep is responsible for happiness, nourishment,
strength, virility, knowledge and liveliness. On the contrary,
abnormal sleep can cause miseries, malnutrition, weakness,
impotence, ignorance and death. Untimely sleep, excessive and
deprived can take away the good fortunes of life. Properly observed
sleep can provide happiness ([Link].21/36-38). Those who resort to
proper sleep are free from diseases, have pleasant attitudes, and are
endowed with strength, complexion and virility. They are not too
obese or too lean and have a longer lifespan with all prosperity.
([Link].4/39,40).
Food and sleep are the determinants of obesity and emaciation
([Link]. 21/51). Night vigil causes dryness in body, while day sleep
causes unctuousness. This leads to the aggravation of vata dosha and
kapha dosha respectively. Sleeping in a sitting posture does not
influence dosha equilibrium. It causes neither too dryness nor
unctuousness ([Link].21/50).
⚫ DAY SLEEP ( Divaswapna )
INDICATIONS OF DAY SLEEP:
गीताध्ययनमद्यस्त्रीकर्मभाराध्वकर्शिताः
अजीर्णिनः क्षताः क्षीणा वृद्धा बालास्तथाऽबलाः ॥
तृष्णातीसारशूलार्ताः श्वासिनो हिक्किनः कृशाः ।
पतिताभिहतोन्मत्ताः क्लान्ता यानप्रजागरः ॥
क्रोधशोकभयक्लान्ता दिवास्वप्नोचिताश्च ये ।
सर्व एते दिवास्वप्नं सेवेरन् सार्वकालिकम् ॥ ( Ch. Su. २१ / ३९-
५१)
For most, day sleep is contraindicated but sleeping during the day
time can be prescribed for those who are exhausted by singing,
study, alcoholic drinks, sexual acts, elimination therapy, carrying
heavy weight, walking long distance, those suffering from phthisis,
wasting diseases like tuberculosis, thirst, diarrhea, colic pain,
dyspnea, hiccup, insanity, those who are too old, too young, weak
and emaciated; those injured by fall and assault, those exhausted by
journey by a vehicle, anger, grief and fear, and those who are
accustomed to day sleep i.e. they are working in night.
❖ BENEFITS OF DAY SLEEP:
Equilibrium of dhatus and strength are maintained and kapha
nourishes the organs and ensures longevity. In summer season,
nights become shorter and vata gets aggravated in the body due to
the absorption of fluid (Adana kala). Therefore, during this season,
sleep during the daytime is prescribed for all.
❖ CONTRA - INDICATIONS OF DAY SLEEP :
Sleeping during the day time in the seasons other than summer is not
advisable as it causes vitiation of kapha and pitta. Persons with
excessive fat, those who are addicted to taking unctuous substances,
those with kapha constitution, those suffering from diseases due to
the vitiation of kapha and those suffering from artificial poisoning
should never sleep during the day time. If one violates the
prescription regarding sleep during the day time, he would subject
himself to Halimaka (type of jaundice) , headache, feeling as if body
is covered by wet blanket, heaviness of the body, malaise, loss of
digestive power, Hridya - Alepa ( a feeling as if adhered to the heart),
edema, anorexia, nausea, sinusitis, rhinitis, hemicranias, urticaria,
eruption, abscess, prurutus, drowsiness, coughing, diseases of the
throat, impairment of the memory and intelligence, obstruction of
the circulating channels of the body, fever, weakness of sensory and
motor organs and enhancement of the toxic effects of artificial
poisons. So one should considering the merits and demerits of sleep
in various seasons and situations. So that it may bring happiness and
health to him. Just because you feel like you need to nap during the
day, it doesn’t mean it is beneficial for you.
❖ EFFECT OF NIGHT AWAKENING (Ratrijagarana)
रात्रीजागरणरूक्षस्निग्धं प्रस्वपनं दिवा |
अरुक्षमनभिष्यन्दि त्वासीनप्रचलायितम् || (Ch. Su. २१ / ५० )
Awakening during night causes roughness in the body, sleep during
day time causes’s unctuousness and sleeping in sitting posture does
neither cause roughness nor unctuousness.
❖ SWAPNA( DREAMS ):
Sleep is a physiological phase of ‘unawake’ that exists between two
phase of normal and routine awakening. It is a period of rest for the
body and mind during which bodily functions are partially
suspended and sensitivity to the external stimuli is diminshed, but
readily or easily regained.
After hours of working (physical or mental) our mind & body need
rest, so that they are once again charged. But when we are dreaming
during sleep our mind is still working , it isn’t taking rest. That is why
people who dream often are not feeling fresh ( mind is not
recharged) even after long hours of sleep, or they want to sleep
more in the day time. The quality of sleep is hampered due to
dreams which in turn hamper our thinking/ working process & thus
quality of life in the long run.
❖ SLEEP REQUIREMENTS :
During sleep the body gets repaired by itself and the brain processes
the day’s events and helps to sort them. Some sleep more and other
sleep less, but both may be normal. The range of deviation of
sleeping hours in the normal adult population is 4 to 10 hours per
day. Although the infants and children sleep more while the old
people sleep less. A normal adult can with stand several days up to
10 days of sleep deprivation without showing any remarkably gross
changes.
Category Sleep requirement
New born babies 16 - 20 hours
Children’s 12 - 14 hours
Adults 4 - 10 hours
Old About 5 hours
❖ METHODS TO INDUCE A GOOD SLEEP :
➢ Aharaja Hetu :- Gramya, Anup, Varija Mamasa rasa, Shalyanna,
Shali with dadhi, Ksheera, Madya, Sneha.
➢ Viharaja Hetu :- Abhyanga, Snana, Utsadana, Samvahana,
Cakshusostaerpana, Application of soothing pastes to the head,
application of soothing pastes to the face, comfortable bed, sleep
in proper time.
➢ Manasika Hetu :- Pleasure of mind, indulging in odor’s and sound
of once own taste. Person gets sleep immediately when the
etiologies of sleeplessness are removed.
Vegas are natural urges which should not controlled deliberately.
Nidra is one among the 13 vegas. The dharana of nidra vega may
cause moha, gaurava of shira and akshi, alasya, jrumbha and
angamarda. The treatment that be given to these symptoms is
nothing but allow the individual to sleep. Gentle touch also can
promote sleep.
❖ SLEEP DISORDERS :
Sleep disorders are a group of conditions that affect the ability to
sleep well on a regular basis. There are many different types of sleep
disorders like Insomnia, sleep apnea, Parasomnias, Restless leg
syndrome, Narcolepsy etc.
Symptoms of sleep disorders :
✓ Difficulty falling or staying asleep.
✓ Daytime fatigue.
✓ Strong urge to take naps during the day
✓ Unusual movements or other experiences while asleep.
✓ Irritability or anxiety.
✓ Depression Diagnosis :
✓ Polysomnography (PSG)
✓ Electoencephalogram (EEG)
✓ Multiple sleep latency test (MSLT)
Treatment :
Medical : Sleeping pills, melatonin supplements, allergy medication.
Lifestyle changes : reducing stress by exercising and stretching,
drinking less water before bedtime, limiting your caffeine intake,
especially in the late afternoon or evening, reducing sugar intake,
decreasing tobacco and alcohol use.
Yogasanas for better sleep :
1. Standing Forward Bend ( Uttanasana )
2. Plow Pose ( Halasana)
3. Child pose (Shishuasana)
4. Corpse pose (Savasana)
5. Reclining Butterfly (Supta baddha konasana)
❖ RESEARCHES :
1. Sleep Habits and patterns of college students : A Preliminary
Study.
Source : PubMed
Date of Publish : December 2001 . Journal of American College
Health.
Authors : Walter C Buboltz { Louisiana tech University }
Franklin C Brown { Yale University }
Barlow Soper
Abstract : The negative effects of sleep difficulties have been well
documented. However, the prevalence of such problems among
US college students has not been well studied. Design difficulties
are common in the limited number of existing investigations,
making it difficult to estimates the prevalence and types of
disturbance studied. The authors describe the use of a quantitative
- based assessment instrument to provide an initial indication of
student’s sleep problems and to serve as a mean of addressing
some of the deficiencies in the literature. In their sample of 191
undergraduates at a rural southern university, they found that
most of the students exhibited some form of sleep disturbance and
that women, in general, reported more sleep disturbances than
men did. They suggest how colleges and university offficials can
alter procedures to minimize student’s sleep disturbances and
reduce the deleterious effects of sleep problems on academic
performance.
Recommendations : Universities and college authorities should
acknowledge that student’s sleep habits and patterns probably
significant concerns that warrant educational programs and
interventions. The officials may want to provide students with
training about appropriate sleep behaviors and explain who those
habits and patterns are related to adjustment and performance.
2. Insomnia: A study on sleeping disorder with the reference of
Ayurvedic herbs.
Source : Journal of Pharmaceutical Sciences and Research
Date of Publish : November 2020
Authors : Dr Shashank Tiwari { Lucknow Model College Of Pharmacy}
Shreya Talreja
The definition of health has been modified in present time;
it is not just confined to physical health rather mental health is also
given a lot of importance. It is important that for a good quality of
life both physical and mental health of a person is in good conditions.
But nowadays even when people know the importance of mental
health yet due to their busy lifestyle usually they succumb to
unhealthy lifestyle which later pose harm to their health. Due to
extreme stress in life people are becoming susceptible to various
mental health issues like anxiety, depression and insomnia. Major
symptoms of insomnia include: difficulty in falling asleep at night,
sleeplessness, waking up abruptly while sleeping and then not being
able to fall asleep again, waking up tired and exhausted, irritability
and low mood through out the day, over thinking and worry related
to sleep. There are various treatment available for this ailment in the
form of drugs and medicine. But all these remedies work on
symptomatic relief for proper cure plant extracts are highly valued
and studied upon. According to ayurveda herbs like Brahmi,
Ashwaganda, Vacha, Sarpgandha, are known to produce calming
and relaxing effect and result in sound and good sleep.
3. Significance of Sleep : Ayurvedic Perspective.
Source : International Journal Of Health Sciences and Research.
Date of Publish : January 2019
Authors : Dr. Seema Prajapati , Dr. M. Paliwal.
Sleep is the most important component of our physiology.
Ayurveda considers nidra in traya- upastambha which are the three
supporting sub-pillars of life. Proper and improper sleep governs
various important aspects of life such as happiness, misery,
nourishment, emaciation, strength, weakness, virility, sterility,
knowledge, ignorance, life and death. Obesity and emaciation are
especially dependent on proper and improper sleep and diet.
Adequate amount of sleep as well as suitable timing of sleep is
needed for maintenance of good health. Various forms of improper
nidra can be appreciably considered in nidan panchak of many
disorders. Unhealthy pattern of sleep may forecast some major
illness.
Common public keeps on ignoring the importance of a healthy and
happy sleep and also keeps on avoiding the unhealthy changes in
sleep pattern which may forecast some major illness. Therefore,
importance of a healthy sleep should be considered for the
completely disease free health of the individual.
4. Prospective approach on Diagnosis and Management of
Nidravikara {sleep disorder } in Ayurveda.
Source : International Journal of Research In AYUSH and
Pharmaceutical Sciences.
Date of Publish : 30 july, 2017.
Authors : Rinky thakur, Gopal C Nanda, Pratibha CK , Jeena Pattnaik.
5. A Critical Review of Nidra in the light of Brihattrayi.
Source: International Journal Of Green Pharmacy,2022 Authors:
kunal Ojha.
6. Influence of Yoga & Ayurveda on self-rated sleep in a geriatric
population.
Source : Indian Journal of Medical Research, May 2005
Authors : Nandi k Manjunath, Shirley Telles
7. Overview of Sleep and sleep disorders.
Source : The Indian Journal of Medical Research.
Date of publish : february, 2010.
Authors : Sudanshu Chokroverty.
8. Research on sleep quality and the factors affecting the sleep
quality of the Nursing Students.
Source : Current Health Sciences Journal,2017
Authors: Dilek Yilmaz, Fatma Tanrikulu, Yurdanur Dikmen.
9. Sleep and Psychological Well being
Source : Social Indicators Research Date
of publish : March 2006.
Authors : [Link], Christy A. Olson, Natalie R Stevens, Heather
Kitzman.
10. Sleeping habits and Perception of its health effects among
college students.
Source : International Journal of Studies in Nursing.
Date of Publish : November 1, 2017.
Authors : Rachel C. Adriansen, Amy Childers, Tessa Yoder & Sam
Abraham.
❖ BIBLIOGRAPHY:
◆ Charak Samhita Sutra Sthana 11/35
◆ Text book of Swasthavritta by Dr. Bargale Sushant Sukumar & Dr.
Shashirekha H.K.
◆ www. [Link]
◆ Sushrut Samhita Sharir Sthana 4/33
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◆ Charak Samhita Sutra Sthana 21
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