Struggling to fall asleep or waking up feeling unrested? Ayurveda, the ancient Indian system of healing, views insomnia as a sign of imbalance in the mind-body system, often linked to disturbed Vata and Pitta doshas. Rather than relying on temporary fixes like sleeping pills, Ayurvedic wisdom encourages a gentle, long-term approach. Through calming herbs, nourishing evening routines, oil massages, and mindful dietary habits, Ayurveda helps soothe the nervous system and align your natural sleep cycle. These remedies not only support better sleep but also promote overall wellbeing, helping you relax deeply and wake up feeling energised and clear-headed.
10 Ayurvedic remedies to help you sleep better naturally
Calm the mind with ayurvedic sleep herbs
Certain Ayurvedic herbs are known for their calming and adaptogenic properties:
- Brahmi soothes the nervous system and reduces mental chatter.
- Ashwagandha helps the body adapt to stress and stabilises cortisol levels.
- Shatavari is especially helpful for women with hormonal imbalances impacting sleep.
- Sarpagandha acts as a natural sedative and helps reduce high blood pressure.
- Cannabis (Bhanga), traditionally used in Ayurveda under supervision, helps promote deep, restorative sleep in chronic insomnia cases.
These herbs address root causes like stress, anxiety, hormonal imbalance, and nervous system hyperactivity, allowing the body to transition naturally into restful sleep.
Drink warm milk with turmeric before bed
A simple yet effective bedtime ritual in Ayurveda involves sipping a cup of warm milk infused with a pinch of turmeric. This combination works on both the physical and mental levels. Milk naturally contains tryptophan, an amino acid that supports melatonin production, the hormone that regulates your sleep-wake cycle. Turmeric, meanwhile, has anti-inflammatory properties and is believed to balance excess Vata and Pitta—two doshas frequently disturbed in cases of insomnia. This soothing drink helps the body transition from wakefulness to rest, easing digestion and calming the senses before bedtime.
Do an Ayurvedic oil massage (Abhyanga)
Abhyanga, the Ayurvedic practice of self-massage with warm oil, is a deeply grounding technique that pacifies an overactive nervous system. Using oils infused with herbs like Brahmi or Mahanarayan, you gently massage your scalp, limbs, and soles of your feet in the evening. This not only nourishes the skin and tissues but also signals the body to shift into relaxation mode. The warm oil improves circulation, promotes lymphatic drainage, and helps the body feel anchored—especially important for those with excess Vata energy, which tends to manifest as racing thoughts or restlessness at night.
Try shirodhara therapy for deep relaxation
Shirodhara is one of Ayurveda’s most effective therapies for calming the mind. During this treatment, a steady stream of warm, medicated oil is poured over the forehead, targeting the third eye chakra. This continuous flow induces a meditative state, slows down mental activity, and balances excess Vata and Pitta. Shirodhara is often recommended for people suffering from chronic stress, burnout, or anxiety—all of which contribute to sleep disturbances. The therapy helps relax the entire nervous system and often leads to deep, restorative sleep within a few sessions.
Use Karnapuranam and Shirovasti for nervous system support
Two other traditional therapies, Karnapuranam and Shirovasti, are lesser-known but highly effective tools in Ayurvedic sleep care. Karnapuranam involves gently pouring warm, herbal oil into the ears, which is believed to nourish the auditory nerves and calm sensory overload. Shirovasti is a more intensive therapy where warm oil is retained on the scalp for a specified time using a leather cap. This treatment is particularly useful in cases of insomnia caused by hormonal fluctuations, mental fatigue, or heightened emotional stress. Both therapies support the nervous system and help stabilise erratic Vata energy.
Incorporate herbal formulations into daily routine
For long-term sleep improvement, Ayurveda encourages the use of herbal formulations that support overall nervous system health. Tablets or powders containing herbs like Ashwagandha, Tagara (Indian Valerian), and Jatamansi can be taken daily under a practitioner’s guidance. These herbs work cumulatively to reduce mental fatigue, support adrenal function, and promote a more stable sleep cycle over time. Unlike conventional sleeping pills, they don’t cause grogginess or dependency and instead help the body return to its natural rhythm.
Massage the soles of your feet with warm oil
One of the simplest yet most underrated Ayurvedic remedies for insomnia is massaging the soles of the feet with warm oil at night. This nightly ritual has a calming effect on the entire body and helps ground mental energy that tends to rise upward and cause restlessness. Using oils like sesame, coconut, or ghee, this practice stimulates marma points on the feet, which are linked to various organs and energy channels. It relaxes the muscles, supports better circulation, and sends a clear signal to the body that it’s time to rest.
Use aromatherapy to soothe the mind
In Ayurveda, the sense of smell is closely connected to the brain and can influence emotions and mental states. Using calming essential oils like lavender, sandalwood, or vetiver in a diffuser or diluted and applied to the temples can help calm the mind and prepare the body for sleep. These aromas stimulate the olfactory nerves and trigger a relaxation response in the brain, helping to lower cortisol and gently activate melatonin release. A peaceful, scented environment can be the perfect complement to other Ayurvedic nighttime rituals.
Follow a Vata-Pitta pacifying diet
Your evening meals play a major role in determining the quality of your sleep. Ayurveda recommends eating a warm, light, and nourishing dinner that’s easy to digest—such as a bowl of khichdi or vegetable soup with ghee. Avoid heavy, spicy, or overly dry foods, as well as stimulants like caffeine, sugar, and alcohol, especially after sunset. A dosha-balancing diet not only supports digestive health but also prevents the build-up of internal heat and restlessness, which are common contributors to insomnia in both Vata and Pitta types.
Practise gentle yoga and meditation
Ayurveda recognises the deep connection between the body and mind, and incorporating gentle movement before bed can make a significant difference in sleep quality. Practices like yoga nidra, alternate nostril breathing (Nadi Shodhana), and simple forward bends help reduce mental clutter and tension stored in the body. Poses like Viparita Karani (legs-up-the-wall) and Shavasana (corpse pose) shift the body into a deeply relaxed state. Regular meditation or mindfulness at night also helps train the mind to let go of overthinking and prepare for stillness.Also Read: Why the 6‑6‑6 walking routine is going viral and how it supports weight loss and mental health
