9 Ayurvedic Habits for Better Sleep: Restore Your Natural Rhythm

For generations we have been prescribed a single mantra for good sleep - "work hard and eat right"

While the eat right still seems relevant, the concept of work hard has gone through an evolution. 'Work' is often rooted in technology with constant exposure to blue screen, wi-fi signals, constant interactions, multiple meetings and discussion, brain storming, irregular meal times, and the list goes on.

This is a red flag for a good and deep sleep. The sensory organs are under constant stress forcing the brain to function over-time. This keeps the adrenaline and the cortisol levels on the rise. The body is fatigued but the brain is hyperactive in this state. A prefect prescription 'not' for good sleep but to lie awake when the whole world is resting.

And, as a result you replay conversations and situations in your mind that are best forgotten. You wake up feeling like the night never happened , circles under the eye, temperment at its worst and energy level its lowest.

Ayurveda  treats the state of restful sleep as lack of alertness, almost as a state near to partial death. Probably that's why sleep is referred to as "dead-to-the-world".

In the present competitive world of business and profession, the above descriptions seems like a far cry from where we stand.

Good sleep is not just about resting well and rising fresh. Technically, the vital orgains are rested enough to allow a thorough cleansing and balancing of the tridoshas Vata, Pitta, and Kapha.

When this state of sleep is deprived for a few days, the system can still recuperate. But, when the condition becomes chronic, it could lead to several serious health issues in the long term.

Vata and Ama are at the core of Anidra (Sleeplessness or insomnia)

The classical text Charaka Samhita describes the far-reaching influence of sleep:

निद्रायत्तं सुखं दुःखं पुष्टिः कार्श्यं बलाबलम्।
वृषता क्लीबता ज्ञानमज्ञानं जीवितं न च॥

Translation: Happiness and unhappiness, nourishment and emaciation, strength and weakness, vitality and diminished potency, knowledge and ignorance, and even the quality of life are dependent on sleep.

Since good sleep plays an equal role as good food in the state of our wellbeing, let us explore some hidden gems of Ayurveda, that hel us to achieve good quality sleep.

1. Secret 1 - Early, light and a nourishing dinner

The best time to eat and digest food is the duration between sunrise to sunset. The metabolism slows down drastically after sunset as it is directly controlled by the Circadian rythm or the biological clock of the body.

2. Secret 2 - Slow down the mind

The present-day performance-driven work culture  is the root cause for the mind being in an over-active and ever-alert state. As the day progresses to night, you find it difficult to switch off the mind and enter into a restful state. As a result, you need to practice daily techniques that force the mind to slow down, relax, feel safe and calm.One such effective technique is Pranayama, especially when practiced in the correct ambience.

A soothing environment—with dim lighting, gentle music, and the soft sound of flowing water. It is a good idea to have a table fountain, if you cannot find a spot by nature's side.

Pranayama provides immense benefits in clearing the mind, and calming the mind. It helps you center within the self and disconnect from the outside world, which is critical for internal peace and balance.

3. Secret 3 - The Daily Rythm

Early to bed and early to rise is an evergreen principle. Especially since this is inline with the Circadian rythm and ensures your body is in its optimal state in the waking hours. If you have strayed far away from this principle, explore the possibilities of going through Ayurveda Dinacharya for at least 48 days. This will put back the natural balance and rythm you so need for a good sleep.

4. Secret 4 - Practise Padabhyanga: the Ayurvedic foot massage

Foot is the extreme part of the body where all nerves end. The vital organs and the problem areas can be soothed by gently massaging your foot with warm oil and there after soaking your feet in hot water for at least 15 minutes. Choose the massage oil based on your prakriti or predominant dosha. You could also apply this same oil on your belly button with soothing circular motions right at bed time.

Choose an oil (Cold Pressed - Castor oil / Sesame Oil/ Coconut Oil) based on your prakriti - Identify Your Dosha

5. Secret 5 - Make Abhyanga part of your self-care routine

Remembering our childhood days, we realise the weekly oil bath was a must even though we tried to escape it in our playful haste. This is because every Indian family practised Ayurveda as their lifestyle of which Abhyanga was an important part. Reason being, Abhyanga helps improve circulation, keeps the muscles toned, tissues nourished, bowels regulated, stress relieved and body feeling energetic and younger. The days we indulged in Abhyanga, we slept like babies.

This is just to say, make Abhyanga at least a weekly ritual. This aids good sleep, enhances immmunity and preserves youthful looks.

6. Secret 6 - Choose warmth, comfort and simplicity in the evening

Avoid evening exercise. Sundown is a time for restfulness. If you are taking a walk before dinner to feel light at bed time, then avoid sleeping close to dinner time. Instead eat before sundown. If at all you are tempted to eat before bed time, consume soothing fruits - avoid smoothies and fruit juices. Keep warm. Warm temprature keeps Vata at bay. Avoid harsh lighting and sounds as this disturbs your sense organs and alert the brains.

7. Secret 7 - Let gentle movement release the day's tension

Avoid sitting on the couch for endless minute to watch TV or to read a book. Instead, just move around your home probably, preparing for the next day, organizing small stuff, checking your grocery etc, all along playing soft music that makes you feel happy from within. The trick is to ensure you dont listen to music with fast beats or quick rythm. The idea is to move freely yet feel rested. You could also try sleeping Yoga poses and calming Pranayama.

8. Secret 8 - Live for the moment and in the moment

It is good to share your days' events with a loved one who would calm your nerves on the days' unpleasant experiences. Do not argue about point of view, rather listen, imbibe acceptance and forgiveness, learn to let go of what does not make you and keep you happy.

9. Secret 9 - Explore guided Ayurvedic therapies for deeper relaxation

Explore personalised Ayurveda Therapy options along with, diet, lifestyle guidance, yoga and relaxation practices.

Physician guided, and therapist delivered Sarvanga Abhyanga and Shirodhara are extremely supportive of good sleep.

Shirodhara is a distinctive Ayurvedic treatment in which a continuous, gentle stream of a suitably prepared liquid—often oil—is directed over the forehead in a controlled manner. The person rests comfortably while the therapist maintains the flow and rhythm of the treatment. The session is designed as a deeply restful experience and is traditionally incorporated into selected Ayurvedic programmes according to the practitioner's assessment.

Sarvanga (Full Body) Abhyanga, as described earlier, uses therapeutic oil massage with techniques and oils chosen according to the person's needs. In a residential programme, it may be included alongside other prescribed treatments, dietary routines, yoga and meditation.

Where can you experience guided Ayurvedic care?

Ayuruniverse brings together selected Ayurveda and wellness centres offering programmes for specific concerns, including insomnia and stress-related wellbeing. Two options listed with us are worth exploring.

Jivagram Ayurveda Hospital, Faridabad

The Insomnia Treatment Program at Jivagram is listed in seven- and fourteen-day durations. The programme description highlights personalised Ayurvedic medicine, dietary and lifestyle recommendations, and attention to the psychological, neurological and physiological aspects associated with disturbed sleep. The centre offers a residential setting inspired by traditional Ayurvedic principles.

Explore the Jivagram Insomnia Treatment Program.

The Leela Ashtamudi, A Raviz Hotel, Kollam, Kerala

Set beside the serene Ashtamudi Lake, this centre offers an Insomnia, Arthritis & Spondylitis Programme in fifteen- and twenty-two-day durations. The programme combines physician-guided Ayurvedic care and personalised therapies with prescribed meals, therapeutic yoga and meditation. Its setting provides an opportunity to step away from everyday routines and devote time to structured wellness.

Explore the Ayuruniverse Insomnia packages page and compare the available programmes, durations and centres.

Customize your 'Ayurveda Sleep Fit Program' with us, click here-> Contact Us

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