I consider myself a dedicated sleep advocate, employing the timeless principles of Ayurveda to assist individuals in uncovering their innate sleep patterns and attaining the deeply restorative sleep they rightfully deserve. My deep passion lies in exploring Ayurveda’s approach to harmonizing the body’s circadian rhythm, a philosophy I actively integrate into my personal lifestyle.

Consequently, I meticulously structure my entire day to encourage a restful night’s sleep. While I do savor the occasional cup of coffee, I make it a point to abstain after 4 p.m. Engaging in physical activities and evening strolls amid nature serves as my remedy for shedding the accumulated stresses of the day.

Admittedly, there are nights when elusive sleep evades me, be it due to an overactive mind consumed by work-related concerns, disruptions caused by my children’s health, or the alluring temptation of social media before bedtime. Nonetheless, recognizing the foundational role of sleep in maintaining overall well-being, reducing inflammation1, and fortifying the lymphatic system2, I employ a range of strategies and techniques to realign my natural sleep cycle whenever obstacles arise.

For me, sleep transcends being a mere routine—it stands as a paramount pillar of my well-being. Holding a prominent position on my list of health priorities, I hold deep reverence for sleep, acknowledging it as the enchanting wand that sets the stage for a day brimming with vitality, optimism, and unwavering focus. A sound sleep foundation serves as the bedrock of my success as a social entrepreneur, practitioner, mother, spouse, and Ayurveda instructor.

Understanding the Power of Ayurveda for Sleep:

Ayurveda, an ancient Indian holistic healing system, emphasizes the balance between mind, body, and spirit. According to Ayurveda, an imbalance in any of these elements can disrupt the natural sleep cycle, leading to various sleep-related disorders. By incorporating Ayurvedic practices into your lifestyle, you can restore this balance and pave the way for a peaceful night’s rest.

Optimizing Your Sleep Routine with Ayurveda:

  1. Balancing Doshas: Ayurveda identifies three primary doshas, namely Vata, Pitta, and Kapha. An imbalance in these doshas can disturb the natural sleep cycle. Incorporating specific dietary adjustments and herbal remedies can help restore the balance of these doshas, thus promoting better sleep quality.
  2. Calming Evening Rituals: Ayurveda emphasizes the importance of calming evening rituals to prepare the mind and body for rest. Practices such as gentle yoga, meditation, and deep breathing exercises can effectively calm the mind and alleviate stress, paving the way for a tranquil night’s sleep.
  3. Herbal Remedies: Ayurveda advocates the use of various herbs and natural remedies to induce sleep naturally. Herbs such as ashwagandha, brahmi, and chamomile possess calming properties that can alleviate anxiety and promote relaxation, facilitating a deeper and more restful sleep.
  4. A Sleep-Conducive Environment: Ayurveda underscores the significance of creating a sleep-conducive environment. This involves maintaining a comfortable room temperature, ensuring adequate ventilation, and minimizing external disturbances, all of which contribute to fostering an optimal sleep environment.

My Sleep Routine

My nightly sleep duration: 8 hours on average

Preferred bedtime: 10 p.m.

Desired waking time: 6 a.m.

Bedside essentials: A gratitude journal, an enriching book, a calming celestite stone, and my soothing Deep Sleep Tea gently infusing.

Most cherished sleep haven: Ananda Spa in Hrishikesh, India—a slice of paradise on Earth.

Sleep setback: Occasionally succumbing to Instagram scrolling too close to bedtime.

Caffeine intake: I enjoy jasmine tea (lower-caffeine) thrice daily—at 7:30 a.m., 10:30 a.m., and 4 p.m.

On special occasions, I indulge in a late fourth cup to stay alert for events.

My sleep monitoring approach: I occasionally utilize an Oura ring during specific periods to pinpoint any disruptions in my sleep pattern. It’s not a daily practice for me.

My morning ritual: I begin by grounding myself—touching my feet to the floor, then bowing down to touch the ground, my heart, expressing gratitude for the gift of a new day. This ancient Ayurvedic tradition sets the tone before I commence my day with a tranquil meditation session in bed.

Incorporating Ayurveda into Your Daily Life:

Integrating Ayurvedic practices into your daily routine can significantly enhance your sleep quality and overall well-being. By adopting a balanced diet, following calming rituals, and incorporating natural remedies, you can pave the way for a more restful and rejuvenating night’s sleep.

Embracing Ayurveda can offer a holistic approach to improving your sleep quality and overall health. By incorporating specific practices and remedies rooted in Ayurvedic principles, you can restore balance within your mind, body, and spirit, thus paving the way for a restful night’s sleep. Prioritizing Ayurvedic practices in your daily life can lead to a profound transformation, allowing you to wake up feeling refreshed, rejuvenated, and ready to embrace the day ahead. Begin your journey towards a revitalizing sleep experience with the profound wisdom of Ayurveda.

Author Bio

Shivani Gupta, PhD – Ayurvedic Practitioner

Dr. Shivani is an Ayurvedic practitioner and expert in fusing Eastern and Western practices that help our bodies achieve equilibrium. She completed her Master’s in Ayurvedic Sciences and her PhD on Turmeric.