Restorative Sleep

Sleep, the key to your regeneration

It's often believed that sleeping is a waste of time. However, it's quite the opposite. At night, your body silently activates itself: it repairs, it balances, it renews. This is where a large part of your vitality and longevity are at stake. With Vāhana , your nights become a fertile ground for regeneration.

1. Why your nights matter so much

1.1 Deep cellular repair

During sleep, your cells enter autophagy mode, a mechanism that recycles worn-out waste to make way for new material. The result: regenerated tissue and a natural brake on premature aging.

1.2 Brain detoxification

During deep sleep, the glymphatic system activates and eliminates toxins that disrupt memory and concentration. In the morning, your mind is clearer and more creative.

1.3 Hormonal harmony

Melatonin, growth hormone, and cortisol are balanced. Your body is more resistant to stress, recovers faster, and supports long-lasting immunity.

2. The Vāhana routine for optimized nights

Moment of the evening Recommended practice Immediate benefits
60 min before Turn off the screens, dim the lights Promotes the natural secretion of melatonin
30 min before Relaxing ritual (gentle yoga, breathing, meditation) Calms the nervous system, reduces anxiety
10 min before Adaptogenic infusion (chamomile, ashwagandha) Prepares the body for deep, restorative sleep

3. Natural allies for sleep

3.1 Essential Oils: The Top 5 Vāhana

This top 5 was selected for three reasons:

1. Effectiveness validated by clinical studies or a long tradition of use.

2. Superior skin and olfactory tolerance compared to other more irritating oils.

3. Complementary action: each oil acts on a different aspect of sleep.

True lavender : calming, promotes falling asleep and improves sleep quality. Diffusion or diluted massage (neck, soles of the feet).

Roman Chamomile : Soothes the nervous system and emotional tension. Apply diluted to the solar plexus or feet.

Bergamot : Releases mental tension. Diffuse or massage diluted onto the wrists.

Neroli : Natural tranquilizer, ideal for anxiety and insomnia. Diffuse or massage into temples.

Cedarwood : reassuring, grounding, and calms the mind. Gentle diffusion in the evening or foot massage.

Possible mixtures

Relaxing synergy: Lavender + Bergamot + Chamomile.

Anti-rumination synergy: Neroli + Lavender + Cedar.

Grounding synergy: Lavender + Cedar + Chamomile on the soles of the feet.

Why the soles of the feet?
The arch of the foot is rich in nerve endings and is crossed by the Kidney meridian (Yongquan, R1), considered a source of anchoring and deep recovery. The application of diluted essential oils promotes both rapid diffusion in the body and the stimulation of energy zones linked to sleep and relaxation.

3.2 Herbal teas and plants

Chamomile : light infusion 30 minutes before bedtime.

Valerian : Supports deep sleep (use in 2–4 week cycles).

Lemon balm : calms the mind, drink alone or in a mixture.

Passionflower : reduces anxiety and makes it easier to fall asleep.

Linden and Verbena : gentle relaxation, can be used regularly without major contraindications.

4. Traditional Perspectives

4.1 Chinese Medicine (TCM)

In TCM, several acupressure points are known to promote sleep:

  • Anmian (behind the ear): calms the mind, calms anxiety.
  • Yin Tang (between the eyebrows): reduces mental agitation.
  • Shenmen (wrist crease): calms the mind and helps you fall asleep.
  • Neiguan (inner forearm): regulates the nervous system, reduces palpitations.
  • Taixi (near the ankle): nourishes the Kidney energy, promotes deep sleep.
  • Yongquan (sole of the foot): anchoring and recovery.

Gentle massage or application of diluted oils (lavender, chamomile, neroli) on these points reinforces their calming effect.

4.2 Ayurvedic Perspective

Nidra (sleep) is one of the three pillars of health in Ayurveda.

Insomnia is often linked to excess Vata (too much movement, restless mind).

Sensory rituals :

Abhyanga : self-massage with hot oil (feet, temples).

Nasya : a few drops of medicinal oil in the nostrils.

Hot drink in the evening, like golden milk (turmeric, nutmeg).

Plants used : ashwagandha, brahmi, jatamansi, tulsi.

Rhythm : go to bed before 10 p.m. to avoid the “second wind” linked to Pitta.

5. Recommended reading

Matthew Walker – Why We Sleep
A reference work that explores in depth the science of sleep, its biological mechanisms and its central role in health, memory and longevity.

Chris Winter – The Sleep Solution
Written by a neurologist specializing in sleep, this book offers practical, everyday advice for correcting insomnia, improving sleep onset, and restoring a natural cycle.

Michael Breus – The Power of When
This guide focuses on chronobiology and helps identify your chronotype. The author explains how to adjust your lifestyle to optimize energy, productivity, and sleep.

Guy Leschziner – The Nocturnal Brain
Through patient stories, this British neurologist uncovers the most astonishing sleep disorders. A clinical and human look at the mysteries of our nights.

6. References

1. Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

2. Winter, C. W. (2017). The Sleep Solution: Why Your Sleep is Broken and How to Fix It. Penguin.

3. Breus, M. (2016). The Power of When. Little, Brown and Company.

4. Leschziner, G. (2019). The Nocturnal Brain. St. Martin's Press.

5. Cleveland Clinic. (2023). Best Teas for Sleep. health.clevelandclinic.org

6. Neal's Yard Remedies. (2024). Nine Essential Oils for a Better Night's Sleep. nealsyardremedies.com

7. Aroma steering wheel. (2024). How Can Essential Oils Improve Your Sleep? volantaroma.com

8. Sleep Foundation. (2024). Best Sleep Books. sleepfoundation.org

FAQ

Q1. Why am I still exhausted after eight hours of sleep?
Because it's not the duration that matters, but the depth. Without restorative sleep, the body doesn't fully regenerate.

Q2. Does exercising in the evening prevent you from sleeping well?
Yes, if the effort is intense. Choose a gentle activity like yoga or walking.

Q3. Is it normal to wake up several times a night?
Short micro-awakenings are normal. But if they become frequent, it could be a sign of an imbalance related to stress, diet, or the environment.

Q4. Do naps compensate for lack of sleep?
A short nap (20 minutes) improves alertness and memory. But it does not replace full cycles of deep and REM sleep.

Q5. Does morning light affect my evening sleep?
Yes. Exposure to natural light upon waking synchronizes your biological clock and prepares you for easier sleep.