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As life in the modern world becomes more hectic and stressful, sleep disorders have become an everyday issue for most. Ayurveda, the traditional Indian system of medicine, has time-honoured solutions to regain the normal sleep patterns with a natural approach. Marked on Ayurveda Day 2025, it is important to point out that quality sleep or Nidra is not merely a passive state but an active process that nourishes the body, stabilises emotions, and clarifies the mind. By incorporating evening routines, conscious eating habits, and healing herbs, Ayurveda offers a holistic system to align the body's rhythms and facilitate sound, rejuvenating sleep.

Ayurvedic practitioners believe that synchronising daily regimens with the body's innate circadian flow is critical in order to keep dosha balance - Vata, Pitta, and Kapha - intact, directly affecting the quality of sleep. Evening routines like Abhyanga (herbal oil self-massage), warm baths, restorative yoga, and pranayama soothe the nervous system, and light, wholesome food, along with sleep-inducing herbs like Ashwagandha, Brahmi, and Jatamansi, enhance melatonin secretion. In conversation with The Daily Jagran, Dr. Rekha R. Bhatt, Ayurvedic physician at SOUKYA International Holistic Health Centre, shares how evening rituals, diet and herbs helps improve sleep cycle.

Evening Rituals For Deep, Restorative Sleep

Evening rituals, collectively known as Sandhya Kala practices, are designed to prepare both the body and mind for sleep. Abhyanga, or self-massage with warm herbal oils, is recommended to calm the nervous system, nourish tissues and balance Vata. Dr. Rekha R. Bhatt states, “Oils infused with herbs like Brahmi, Ashwagandha, and Jatamansi have a calming effect on the mind and support relaxation.” A warm bath afterwards signals the body to transition from activity to rest. Complementary practices such as gentle yoga or pranayama, particularly alternate nostril breathing (Nadi Shodhana), further reduce mental agitation and prepare the mind for deep, restorative sleep.

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Dietary Practices That Support Melatonin Production

Ayurveda emphasises that diet plays a pivotal role in regulating sleep quality. Heavy, oily, or spicy foods in the evening can aggravate Pitta, disrupt the body’s natural cooling processes, and hinder the secretion of melatonin, the hormone responsible for regulating sleep cycles. Dr. Rekha R. Bhatt says, “Light, warm, and easily digestible meals are preferred in the evening to facilitate relaxation and prepare the body for restorative sleep.”

Ayurveda Improves Sleep Cycle (1)

Ayurvedic Herbs Improve Sleep Cycle (Image Credits: Canva)

Incorporating specific sleep-promoting herbs and spices can further enhance this process. Ingredients like turmeric, cardamom and Ashwagandha help pacify the doshas and support natural melatonin synthesis. Traditional Ayurvedic remedies such as warm milk with nutmeg or Ashwagandha powder are time-tested for their calming and mildly sedative properties, promoting relaxation and a smoother transition into sleep.

Herbal Interventions To Calm The Mind

Herbs form the cornerstone of Ayurveda’s approach to mental and physical relaxation. Brahmi is celebrated for its ability to enhance cognitive function while reducing anxiety, whereas Ashwagandha and Jatamansi act as adaptogens that lower stress and cortisol levels. Dr. Rekha R. Bhatt states, “Tulsi, often infused in evening teas, balances Kapha and Pitta, reducing restlessness and supporting uninterrupted sleep.” It is recommended to combine these herbs into teas, tonics or infused oils, harnessing their synergistic properties to guide the mind and body toward deeper, more restorative rest.

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Holistic Benefits Of Ayurvedic Sleep Practices

Ayurveda views sleep as a critical mechanism for harmonising body, mind, and spirit. Integrating evening rituals, mindful dietary choices, and herbal interventions can enhance melatonin production, stabilise doshas, and optimise overall health. In a modern context, where sleep disturbances are increasingly common, these evidence-backed, natural strategies offer an effective framework for improving sleep quality, boosting cognitive function, and maintaining emotional equilibrium.