Struggling To Sleep at Night? Try These Natural Remedies | Ayurveda Rituals for Better Sleep

If you're struggling to sleep at night, you're not alone. A restless mind, constant tossing and turning, and looking at the ceiling long after it's time to go to bed. In today's fast-paced world, interrupted sleep has become a widespread problem, leaving many of us exhausted, confused, and out of balance.

Ayurveda defines proper sleep as producing harmony between your body and mind, not just the number of hours you sleep. Ayurveda, based on ancient wisdom, considers sleep to be one of the three foundations of health, along with diet and lifestyle. When we sync with nature's rhythms and nourish our nervous system, deep and restorative sleep occurs naturally.

In this tutorial, we'll look at simple yet effective Ayurvedic rituals to help you relax, clear your mind, and get a good night's sleep. From herbal cures to calming self-care routines, these time-tested approaches will help your body relax naturally, allowing you to wake up feeling refreshed, energised, and ready to face the day.

If you're struggling to sleep at night, your body's natural cycle may be off. Ayurveda believes that sleep is inextricably linked to the circadian rhythm, the internal clock that regulates our energy levels, digestion, and overall well-being. When we synchronise our sleep-wake cycle with natural cycles, we get deeper sleep, more energy, and a better sense of balance.

Ayurveda divides the 24-hour day into three Doshic phases: Kapha, Pitta, and Vata, each of which influences how we feel and operate. Understanding these phases can you in resetting your sleep patterns.

Kapha Time (6 PM - 10 PM)

The slow, weighty energy of Kapha helps the body prepare for sleep. Going to bed before 10 p.m. maximises this relaxing impact, making it simpler to fall asleep. Staying up late can cause overstimulation and troubled sleep. 

Pitta Time (10 p.m. to 2 a.m.)

This is the body's repair and detoxifying phase. If you stay awake during these hours, your body misses out on necessary mending, resulting in poor-quality sleep and morning tiredness. 

Vata Time (2 - 6 a.m.)

Vata governs the early morning hours, bringing lightness and clarity. Waking up during Brahma Muhurta (4-6 AM) allows the mind to feel refreshed and energised, establishing a pleasant tone for the day.

Many of us are struggling to sleep at night because of habits that disturb our natural rhythms, such as late-night screen usage, erratic sleep cycles, and coffee or stress-induced overstimulation. Staying awake after 10 p.m. might result in a rush of restless energy, yet waking up late can make mornings feel languid and unproductive. Over time, this imbalance can cause chronic sleep problems and daytime weariness.

By making minor changes, like as sleeping earlier and getting up with the rising sun, you can naturally restore your body's sleep cycle, allowing you to fall asleep faster and wake up feeling refreshed.

If you're struggling to sleep at night, your nighttime routine may be interfering with your body's natural ability to rest and rejuvenate. In Ayurveda, the night is a sacred time for calming down, grounding the nervous system, and preparing the body for deep, restful sleep. By using a few easy rituals, you may establish a relaxing habit that ensures you wake up feeling rejuvenated.

Limit Screen Time & Avoid Heavy Meals

Bright screens on phones, laptops, and televisions emit blue light, which interrupts melatonin production, the hormone that regulates sleep. Ayurveda recommends turning off devices at least an hour before bedtime to allow the mind to settle naturally. Instead, try a moderate wind-down ritual like reading, journaling, or listening to relaxing music.

Similarly, eating heavy or spicy meals late at night might overstimulate digestion, making it difficult for the body to switch to rest mode. Ayurveda recommends eating your last meal by 7 p.m., focusing on warm, nourishing foods that are simple to digest, such as soups, stews, or lightly spiced vegetables.

Sip on Golden Milk or Herbal Teas

A comforting, sleep-enhancing drink can make all the difference when you’re struggling to sleep at night. Ayurvedic golden milk, a combination of warm milk, turmeric, cinnamon, and nutmeg, is a time-honoured medicine that calms the nervous system and promotes sound sleep. Alternatively, relaxing herbal teas such as chamomile, ashwagandha, or tulsi can help relieve stress and promote relaxation.

Relax with a Foot Massage (Abhyanga) with our Sesame or Jojoba Oil

Abhyanga is a strong nocturnal practice in Ayurveda that nourishes the body, calms the nervous system, and promotes deep rest. Massaging the soles of your feet before bed is a simple but powerful technique to implement this practice, since it helps to relieve tension and signals to your body that it is time to rest.

Using Organic Sesame Oil or Jojoba Oil, you can add extremely moisturising and healing benefits to this practice. Sesame oil is acclaimed in Ayurveda for its warming and grounding properties, making it great for relaxing the mind and balancing Vata energy, which is overactive at night. Jojoba oil, high in vitamins and antioxidants, works in tandem with sesame oil to nourish the skin while providing a truly calming experience.

To do this procedure, warm a tiny amount of Sesame or Jojoba Oil in your hands and massage it into the soles of your feet in circular motions. To alleviate accumulated stress, apply moderate pressure to major Marma points (energy centres). Put on a pair of organic cotton socks to retain moisture and allow the oils to absorb overnight.

This simple yet exquisite technique relaxes the nervous system, improves circulation, and promotes peaceful, restorative sleep, allowing you to wake up feeling really refreshed.

Herbs have an important role in Ayurvedic therapies that promote calm and sleep. If you’re struggling to sleep at night, consider incorporating these natural cures into your daily routine:

Ashwagandha: Known for its adaptogenic effects, ashwagandha reduces tension and anxiety, making it easier to relax before bedtime.

Brahmi: This herb calms the mind and enhances mental clarity, thereby alleviating a hyperactive mind, which frequently contributes to insomnia.

Jatamansi and Tulsi: These adaptogenic herbs offer relaxing effects that help balance energy and reduce restlessness, resulting in deeper sleep.

If you’re struggling to sleep at night, Ayurveda offers a wealth of natural remedies and rituals to help you align your body with its natural rhythms. You can achieve a serene nighttime routine that promotes deep, restorative sleep by regulating your sleep-wake cycle, adding soothing techniques such as Abhyanga, sipping relaxing herbal teas, and employing potent Ayurvedic herbs. Begin with one or two of these habits tonight, and you'll discover that your sleep quality improves over time, leaving you refreshed and rejuvenated every morning.

Which Ayurvedic sleep ritual will you try tonight?