5 Proven Ayurvedic Tips for Good Sleep and Better Rest

A good night’s sleep is like a pot of gold at the end of the rainbow. You want to believe it exists and you see the path to get there but it continues to elude you. A few years ago my sleep was so horrible that I was getting maybe 2-3 hours of solid sleep a night. Needless to say when I woke up you probably wanted to stay out of my way. Not that I had the energy to put up a fight anyway. After incorporating Ayurveda into my routine it was like somebody flipped the switch, I went from no sleep to great sleep! I’ve put together a list of the 5 best Ayurvedic tips for good sleep that helped me tremendously. Try out these tips for a week and experience the magic yourself.🪄 

1. Establish a Harmonious Routine

The Power of Dinacharya

Dinacharya, or an Ayurveda daily routine, is probably one of the most healing remedies in all aspects of life. This practice teaches you how to live your life according to your dosha. It includes everything from your morning routine to your evening routine and all that happens in between. 

Dinacharya helps you handle the inescapable daily stressors that life can throw your way. Thus, making it an excellent starting point in the list of Ayurvedic tips for good sleep. 

• Evening Rituals: Evening rituals mean doing things that help you wind down after a day of dynamic activity and engagement. Your brain works tirelessly to interpret the input from the world around you and your brain needs a soft come down from its hard work. Be nice to your brain, you need it.
  
  Around 6 or 7 PM begin to engage in gentle activities like five minutes of light yoga or a stroll around the block in the crisp evening weather. Preferably after dinner to help digest your food better. This promotes the release of physical and mental tension. You’d be surprised how much light exercise (not enough to get the heart hammering) can ease you into a deep slumber.
  
  This is also an excellent time for Sattvic activities. Here is a definition of Sattvic from yogapedia.com: Sattvic is an adjective used to describe something or someone that has sattva, which is a Sanskrit word meaning “light,” “goodness” and/or “purity.” The quality of sattva is said to be life-giving to the body, mind and spirit.
  
  Sattvic activities promote peace and calm. Modern life offers challenges when it comes to incorporating SAttvic activities but here are few that you can try:

1. Disconnecting from electronic devices and hour before bed (but shoot for two)
2. Reading a book that uplifts and inspires you. Self help books are great for this. 
3. Spending some time reflecting on the positive aspects of your day. Try a gratitude journal
4. Using aromatherapy. Use oils that are beneficial to your dosha. Diffusers, in a warm bath, massage, and spraying on your pillow are all great ways to use essential oils for peace and calm
5. We all know how much music affects the mind. Listen to soft, soothing music or nature sounds to ease your mind into relaxation.
6. Start a creative activity that is meditative in nature like sketching, painting with watercolors, knitting, or crafting of some kind. Don’t tell me you don’t have a creative side. Every single human is born with the ability to create and be creative. You know the saying, if you don’t use it, you lose it. Creativity is a muscle that needs to be strengthened. 

If you’d like to know more about establishing a dinacharya that works for you here is a post I wrote that teaches the perfect Ayurveda morning routine. Incorporating small Ayurvedic habits into your morning routine will automatically shift your evenings in the positive direction.  

Specific Practices for Sleep

• Abhyanga: Abhyanga is an Ayurvedic oil massage and is highly regarded in Ayurveda especially because you can administer it yourself. If you had to choose only one thing from this list to help promote a more blissful and deeper sleep it should be abhyanga. This self massage has the power to completely transform your nervous system. Here are a few reasons why abhyanga is supreme when it comes to good sleep. 

1. Balancing Doshas: Ayurveda teaches that our health and well-being depend on the balance of three fundamental bodily humors or doshas: Vata, Pitta, and Kapha. Massage, especially with oils tailored to the individual’s doshic imbalance, can help to pacify excess doshas—particularly Vata, which is closely linked with the nervous system, stress, and anxiety. 
2. Promoting Relaxation: Gentle massage relaxes the body and mind, easing muscle tension and calming the nervous system. This relaxation response is crucial for preparing the body for sleep, making it easier to fall asleep and stay asleep.
3. Stimulating the Circulation of Prana: Prana, the vital life force in Ayurveda, needs to flow freely for optimal health. Massage helps in stimulating the flow of prana, which can improve overall vitality and facilitate a deeper, more restorative sleep.
4. Detoxification: Ayurveda holds that the removal of toxins (Ama) from the body is essential for health. Massage supports the body’s natural detoxification processes, which can improve sleep quality by removing the impediments to both physical and mental well-being.
5. Improving Digestion: According to Ayurveda, good digestion is key to good health and is deeply interconnected with our sleep cycles. Massage can help stimulate the digestive system, promoting better digestion and preventing sleep disturbances related to digestive issues.
6. Reducing Stress and Anxiety: By promoting relaxation and balancing the doshas, massage can reduce stress and anxiety levels, which are common culprits behind insomnia and other sleep disorders.
7. Enhancing the Quality of Sleep: Beyond just helping one fall asleep, the deep relaxation induced by a pre-bedtime massage can improve the quality of sleep, leading to more restful and rejuvenating sleep cycles.

Here is a post about how to perform abhyanga at home. Or if you are a more visual person you can check out this video👇: 

2. Ayurvedic Diet for Better Sleep

Mindful Eating Habits

The timing and quality of your last meal can significantly affect sleep. Ayurveda suggests a light dinner by 7 PM to ensure your digestion does not disturb your sleep cycle. Although this depends on your bedtime. I wake up at 4:30 AM so for me bedtime is around 8:30-9. I like to eat a minimum of three hours before bed, around 5 PM. This seems to be the sweet spot for me. I’m able to take a 5-10 minute stroll around the block with my dog to further aid digestion and still have time to do my evening routine without being rushed. Of course, you can adjust this timing to fit your needs and schedule. Try it out and see what works for you. 

Sleep-Inducing Foods and Drinks

• Golden Milk: Ayurveda suggests consuming golden milk before bedtime for several reasons, each aligned with the system’s holistic approach to health and well-being. Golden milk, typically made with turmeric, milk (cow’s milk or a plant-based alternative), and other spices like black pepper, cinnamon, and ginger, offers numerous benefits that are particularly conducive to a good night’s sleep. Here’s why it’s recommended:

1. Promotes Relaxation and Sleep: The primary ingredient in golden milk is turmeric, which contains curcumin. Curcumin has anti-inflammatory and antioxidant properties that can help reduce stress and promote relaxation. Milk contains tryptophan, an amino acid that can be converted into serotonin, a neurotransmitter that plays a role in sleep regulation. The warmth of the milk can also have a soothing effect, making it easier to fall asleep.
2. Supports Digestion: Ayurveda emphasizes the importance of strong digestion for overall health. The spices in golden milk, such as ginger and cinnamon, can aid in digestion and help alleviate digestive discomfort. This is significant because poor digestion can interfere with sleep quality.
3. Detoxification: According to Ayurveda, the buildup of toxins (ama) can lead to health issues. Turmeric is known for its detoxifying properties, helping to cleanse the blood and liver. A cleaner system, free of toxins, is believed to contribute to better rest and rejuvenation during sleep.
4. Balances Doshas: Golden milk is considered to be balancing for all three doshas (Vata, Pitta, and Kapha), though it is particularly soothing for Vata dosha. Balancing Vata, which governs movement, circulation, and the nervous system, can be crucial for calming the mind and ensuring a restful night’s sleep.
5. Anti-inflammatory and Antioxidant Properties: The curcumin in turmeric is a potent anti-inflammatory compound and antioxidant. Chronic inflammation is linked to numerous health issues that can disrupt sleep, such as pain and discomfort. By reducing inflammation, golden milk can contribute to more comfortable and restful sleep.
6. Immune Boosting: Good sleep is essential for a strong immune system, and golden milk can support immunity thanks to the antimicrobial and immune-boosting properties of its ingredients. This reciprocal relationship between sleep and immunity is central to Ayurveda’s preventive health measures.

Recipe for Golden Milk:

Ingredients:

• 1 cup of milk (you can use cow’s milk or any plant-based milk like almond, coconut, or oat milk for a vegan option)
• 1 teaspoon turmeric powder
• 1/4 teaspoon ground black pepper (helps with the absorption of curcumin from turmeric)
• 1/2 teaspoon ground cinnamon (optional, for flavor and added health benefits)
• 1/4 teaspoon ground ginger or a small piece of fresh ginger (optional, for flavor and digestion support)
• 1 teaspoon honey or maple syrup (adjust to taste, and optional for sweetness)
• A small pinch of ground cardamom (optional, for flavor)
• 1 teaspoon coconut oil or ghee (optional, for richness and to help with absorption of turmeric)

Instructions:

• Warm the Milk: In a small saucepan, gently heat the milk over low heat. Be careful not to boil it; you just want it warm.
• Add Spices: Add the turmeric, black pepper, cinnamon, ginger, and cardamom to the milk. Stir well to combine. If you’re using fresh ginger, you might want to grate it finely or simmer it in the milk and strain it out later.
• Simmer: Allow the mixture to simmer gently for a few minutes. This helps the flavors meld together and ensures the spices are well infused into the milk. Keep stirring occasionally to prevent the milk from scalding or the spices from settling at the bottom.
• Add Oil or Ghee: If you’re using coconut oil or ghee, add it to the saucepan and stir until it’s completely melted and integrated into the mixture.
• Sweeten: Remove the saucepan from the heat. Let the golden milk cool down a little before adding honey or maple syrup to taste. Adding sweetener when the milk is too hot can affect the natural benefits of honey.
• Strain (if necessary): If you’ve used fresh ginger or if you prefer a smoother texture, you can strain the milk through a fine mesh strainer.
• Serve: Pour the golden milk into a mug. You can sprinkle a little extra cinnamon or turmeric on top for garnish if you like.
• Enjoy: Sip it warm, especially before bedtime, for a comforting and restorative treat.

This golden milk recipe is not only easy to make but also versatile. Feel free to adjust the spices and sweetness according to your taste and health needs. Enjoy your soothing cup of golden milk!

You can also try premade golden milk powders that are infused with potent herbs like this one from Paavani:

3. Optimize Your Sleep Environment

Cool, Quiet, and Dark

These aren’t just recommendations in Ayurveda. I’m sure you have heard that temperature, lighting, and noise all affect your sleep. Ayurveda does put more emphasis on this though, encouraging you to create a serene sleep environment. Make your bedroom a sanctuary that you can’t wait to retire to every evening for a restorative sleep. 

Soothing Scents for Sleep

• Essential Oils: Before going to school for Ayurveda I wasn’t much a believer in aromatherapy. Now, I know it’s because I knew nothing about the mechanics of how or why it worked. After taking aromatherapy classes at MIU I was stunned to find out how much essential oils scientifically affect all aspects of the body and mind. In Ayurveda, essential oils are highly regarded for their therapeutic properties, and their use is deeply intertwined with the holistic approach to health and wellness. When it comes to improving sleep, essential oils can be particularly beneficial due to several key reasons:

1. Balancing Doshas: Ayurveda emphasizes the balance of the three doshas (Vata, Pitta, and Kapha) for maintaining health. Different essential oils can help balance different doshas. For example, lavender and chamomile can pacify Vata and Pitta, making them excellent for promoting relaxation and sleep.
2. Direct Impact on the Nervous System: The aromatic molecules of essential oils can have a direct impact on the brain’s limbic system, which is involved in controlling emotions, mood, and memory. This interaction can help calm the mind, reduce stress and anxiety, and prepare the body for restful sleep. Oils like lavender have been shown to reduce cortisol levels, the stress hormone, facilitating a more peaceful state.
3. Promoting Prana Flow: In Ayurveda, prana is the vital life force that flows through the body. Essential oils can help in clearing any blockages in the flow of prana, thereby enhancing overall well-being and supporting the natural sleep cycle. For instance, eucalyptus and peppermint can clear the nasal passages, improving prana flow and facilitating better sleep, especially for those with respiratory issues.
4. Enhancing Sattva (Purity): Ayurveda aims to increase sattva, the quality of purity, clarity, and harmony in the mind. Certain essential oils, such as sandalwood and frankincense, are believed to elevate sattva, promoting a calm, meditative state that is conducive to restful sleep.
5. Temperature Regulation: Some essential oils have cooling or warming properties, which can help in balancing the body’s temperature during sleep. For example, peppermint has a cooling effect, which can be soothing in hot weather, while ginger or black pepper oil can provide warmth in colder conditions.
6. Improving Sleep Quality: Beyond helping one fall asleep, certain essential oils can also enhance the quality of sleep. Lavender oil, for instance, has been studied for its ability to increase slow-wave sleep, which is the deep, restorative phase of sleep.

To use essential oils for sleep, you can:

• Diffuse them in your bedroom before going to sleep to create a calming atmosphere.
• Apply them topically by diluting a few drops in a carrier oil (like coconut or almond oil) and massaging onto the chest, wrists, or feet. The soles of the feet are particularly absorbent and can be an effective place to apply oils.
• Add them to a bath before bedtime for a relaxing soak. To avoid skin irritation, make sure to properly disperse the oils in the water, possibly mixing them with a dispersant like milk or a carrier oil.

I’ll admit, I use all three of these methods during my evening routine.😏 Every essential oil has a purpose and effect on the physiology. You can use a different one for a massage, bath, and the diffuser. Or mix a few together to make your own. Start with one method above, and see how you feel and incorporate the others later if you want. 

Here are a few that I use and recommend. Use code THEAYURVEDADIET for 20% off Mapi.com products.🥳

Essential oils are much more potent than you might think. NEVER use them alone when applying them topically or in bath water (I made that mistake once and never again). Always dilute with a carrier oil, preferably one that balances your dosha or pacifies any current imbalance. For bath water, I will add the carrier oil to my hand then add a few drops, mix it with my finger then run it under the water.  

4. Herbal Allies for Deep Sleep

Ayurvedic Herbs for Sleep

• Ayurvedic Herbs: Herbs are renowned for their ability to induce sleep at a very deep level (both sleep wise and cellular wise). Ayurvedic tradition understands sleep as a fundamental pillar of health, crucial for rejuvenation, healing, and maintaining balance in the body and mind. Here are a few reasons why herbs work so well in promoting sleep:

1. Natural Balancing of Doshas: Ayurveda emphasizes the balance of the three doshas (Vata, Pitta, and Kapha) for optimal health. Many sleep disturbances are attributed to imbalances in these doshas, particularly Vata imbalance, which is closely associated with the nervous system, anxiety, and restlessness. Ayurvedic herbs can help in balancing these doshas, thereby addressing the root cause of sleep issues.
2. Stress and Anxiety Reduction: Stress and anxiety are common culprits behind insomnia and disrupted sleep patterns. Ayurvedic herbs such as Ashwagandha (Withania somnifera), Brahmi (Bacopa monnieri), and Jatamansi (Nardostachys jatamansi) are known for their adaptogenic properties, which help the body adapt to stress and exert a calming effect on the nervous system, facilitating relaxation and better sleep.
3. Detoxification and Cleansing: Accumulation of toxins (ama) in the body can lead to disturbances in physical and mental health, including sleep disorders. Ayurvedic herbs support the body’s natural detoxification processes, helping to cleanse the system and promote a state of internal purity that is conducive to restful sleep.
4. Mind-Body Rejuvenation: Ayurvedic herbs not only work on the physical body but also on the mind. Herbs like Brahmi and Shankhpushpi (Convolvulus pluricaulis) are celebrated for their mind-calming and rejuvenative properties. They enhance mental clarity, relieve mental fatigue, and support a peaceful state of mind, all of which are essential for good sleep.
5. Direct Sedative Effects: Some Ayurvedic herbs possess natural sedative properties that directly induce sleepiness and improve sleep quality. Valerian (Valeriana wallichii), for example, is often used for its sedative effects that help in falling asleep more easily.
6. Holistic Healing Approach: Ayurvedic treatment for sleep issues often includes a holistic approach that incorporates diet, lifestyle, and mental wellness alongside herbal remedies. This comprehensive approach addresses various factors that contribute to sleep problems, making the herbs more effective.
7. Correction of Underlying Health Issues: Ayurveda looks at sleep disturbances not in isolation but as symptoms of deeper imbalances or health issues. Ayurvedic herbs, therefore, aim to treat the underlying causes of sleep problems, such as digestive issues, hormonal imbalances, or emotional distress, thereby providing a more sustainable solution.

Remember that combining Ayurvedic herbs with an appropriate diet, a healthy lifestyle, and practices like yoga, exercise, and meditation enhances their effectiveness, whether for sleep or other issues.

Taking herbs can be done in many ways. The most popular are through tablets, teas, and powdered form. I also use Brahmi oil at night for sleep and mindfulness when I’m feeling restless. I use a dropper and place one to two drops directly onto the scalp right at the crown of the head, then gently massage it in. This option can make your hair oily which isn’t great if you don’t wash your hair every day. Here are some recommendations in tablet and tea form that you can try:

💥Use code THEAYURVEDADIET for 20% off Mapi.com products💥

5. Meditation and Breathing Techniques

Pranayama for Sleep

• Nadi Shodhana, also known as Anulom Vilom or Alternate Nostril Breathing, is a pranayama practice (breathing technique) in the Ayurvedic and yogic traditions that involves inhaling through one nostril, closing it off with the fingers, and then exhaling through the other nostril, and vice versa. Ayurveda highly regards this practice for its ability to balance and harmonize the body and mind, offering several specific benefits that can improve sleep quality.

1. Balances the Doshas: Nadi Shodhana helps to balance the three doshas (Vata, Pitta, and Kapha). By balancing the doshas, Nadi Shodhana can help to stabilize the body’s natural rhythms and promote more restful sleep.
2. Calms the Mind: Regular practice of Nadi Shodhana can have a calming effect on the mind, reducing stress and anxiety levels. It helps to quiet the chatter in the mind and brings about a sense of inner peace and stillness, making it easier to fall asleep and stay asleep.
3. Regulates the Nervous System: Nadi Shodhana has a balancing effect on the autonomic nervous system, which controls unconscious bodily functions, including the stress response and relaxation response. It increases parasympathetic (rest and digest) activity and decreases sympathetic (fight or flight) activity, preparing the body for a state of restfulness that is conducive to good sleep.
4. Improves Oxygenation and Detoxification: This breathing technique enhances oxygenation of the blood and facilitates the removal of toxins from the body. Better oxygenation can lead to improved functioning of all bodily systems, including the nervous system, which can positively affect sleep patterns.
5. Balances Left and Right Hemispheres of the Brain: Nadi Shodhana promotes equilibrium between the left and right hemispheres of the brain, harmonizing logical and emotional aspects of the personality. This balance can help in managing emotional stressors that might otherwise interfere with sleep.
6. Enhances Prana: In Ayurveda, prana is the vital life force that sustains life and health. Nadi Shodhana helps in regulating the flow of prana throughout the body, clearing any blockages in the energy channels (nadis), which is essential for physical health, mental clarity, and emotional stability, all of which contribute to better sleep.

I’ve heard people say that a minute of Nadi Shodhana is the same as taking a Xanax. I wouldn’t know because I have taken it before but I can say that Nadi Shodhana has wonderful soothing effects on the mind. Any practice that has the same effect as a benzodiazepine is worth a shot. 

Here is a video that teaches you how to do Nadi Shodhana🧘:

Conclusion

In a world where the pace of life seems only to quicken, finding sanctuary in our nightly rest is more important than ever. Ayurveda, with its timeless wisdom, invites us to slow down, tune in, and restore ourselves at the deepest levels. 

It’s not just about adding something new to your nighttime routine; it’s about transforming your relationship with sleep, and in turn, with yourself.

So tonight, as the stars begin to pepper the sky, I encourage you to choose one of these Ayurvedic practices to integrate into your evening. 

Whether it’s sipping on golden milk under the soft glow of a lamp or breathing deeply in the silence of your room, each step is a step towards harmony, balance, and, ultimately, a night of restorative sleep.

Share your journey and insights in the comments below. Sweet dreams and beautiful days await on your path to holistic well-being.

AFFILIATE DISCLOSURE: As a professional Ayurveda Practitioner it is my duty to provide you with the best possible information to guide you to better health. This includes thorough research whether through my own personal experience, case studies, medical journals, online etc. If you decide to purchase any products I recommend, it may contain affiliate links, and I may receive a small commission at absolutely no cost to you. Thanks for your trust and support.