Ayurvedic Sleep Tips for Better Rest
Struggling to get good sleep? Ayurveda offers easy habits you can start tonight. The goal is to calm the mind, balance the body, and signal that it’s time to rest. Below are practical steps that fit into any routine.
Simple Nighttime Routine
First, set a regular bedtime. Going to bed at the same hour each night trains your body clock. Turn off bright screens at least 30 minutes before sleep – the blue light keeps the mind active.
Warm oil massage, called abhyanga, works wonders. Use sesame or almond oil, warm it slightly, and rub it on your feet, arms, and shoulders. The gentle touch relaxes the nerves and prepares you for sleep.
Try a short breathing exercise called nadi shodhana. Sit comfortably, close one nostril, inhale through the other, switch, and exhale. Do this for two minutes. It slows the heart and quiets thoughts.
Drink a cup of warm milk with a pinch of turmeric and a bit of honey. The warm liquid soothes the stomach, and the turmeric supports the body’s natural calm.
Herbs and Foods that Promote Sleep
Ayurveda recommends specific herbs for a restful night. Ashwagandha root powder (about a half‑teaspoon) mixed in warm milk helps reduce stress. Brahmi (gotu kola) tea, brewed for five minutes, calms the mind without making you drowsy the next day.
Include sleep‑friendly foods in your dinner. Light, cooked vegetables, a small portion of whole grains, and a dash of ghee are easy to digest. Avoid heavy, fried, or spicy meals after 7 pm because they raise the body’s heat and keep you alert.
Limit caffeine and nicotine after midday. Even a small amount can keep you wired for hours. If you need a late‑afternoon pick‑me‑up, try a cup of ginger tea instead.
Finally, keep your bedroom cool and dark. A temperature around 65°F (18°C) and blackout curtains signal the body that it’s nighttime. A small bedside lamp with a soft amber glow is better than a harsh white light.
Combine these tips and adjust them to what feels right for you. Consistency is the key – the more often you follow the routine, the faster your body learns to relax and drift off naturally.
