7 Ayurvedic practices for deeper and better Sleep

You know that feeling when you’re utterly exhausted yet still can’t fall asleep? You keep tossing and turning, but sleep just won’t come. Or you feel like you have slept, but you wake up feeling tired and lethargic in the morning. If that’s the case, we have some Ayurvedic sleep solutions to help you get the quality rest you need.

Sleep is considered one of the three pillars of health in Ayurveda, right alongside food and lifestyle. Below are a few simple practices that will help you improve sleep naturally and feel more energised the next day. Let’s walk through seven easy Ayurvedic tips for deep sleep that you can start tonight.

Think of your body like a clock. When you sleep and wake at random times, the clock gets confused. But when you keep a regular rhythm, your body knows when to slow down and when to recharge. That’s why Ayurveda encourages a consistent sleep routine. Your sleep and wake-up times should be fixed every day.

Try going to bed a little earlier in the evening, as this aligns with your body’s natural rest cycle. Create a small evening ritual. You can maybe do some reading, gentle stretches, or sip herbal tea. These little signals tell your mind, “It’s time to let go.” Over time, your body will thank you with deeper, more restful sleep.

When the mind won’t switch off, herbs can help. Ayurveda has long trusted ashwagandha for calming stress, and brahmi or shankpushpi for soothing the nervous system. These herbs work gently, unlike strong sleeping pills that often leave you groggy.

They can be enjoyed as teas, powders, or supplements, but always check what suits you best. Adding herbs is one of the simplest Ayurvedic tips for better sleep, and it can make a world of difference on nights when your mind feels too busy to rest. 

Consumption Tips:

Take a spoonful of ashwagandha churna and mix it in a cup of warm cow's milk. Drink this before you sleep, and you will experience an undisturbed deep sleep. You can also make tea out of Shankpushpi. All you have to do is boil the Shankpushpi until it turns violet blue and then sip this powerful tea slowly, and relish both its flavour and goodness.

Imagine ending your day with a warm, soothing massage. Ayurveda calls this abhyanga, which is like a gift to your body. Just 10 minutes of rubbing warm oil onto your skin helps release tension, calm the nerves, and prepare you for sleep.

Not only does this practice promote deep sleep naturally, but it also nourishes your skin and leaves you feeling cared for. It’s a beautiful way to say goodnight to yourself.

You might enjoy shiro abhyanga, a simple head oil treatment. Take some brahmi or jatamansi oil on your fingertips and move them in circular motions along your scalp. This is one of the most relaxing practices for encouraging deep sleep.

Padabhyanga is a simple yet powerful bedtime ritual for your feet. Warm some sesame oil and massage it into your soles using gentle circular motions, moving from heel to toe. Let the oil sit for 10 to 15 minutes, then wash it off, put on socks, and slip into bed. This practice stimulates nerve endings in your feet, eases stress, and helps your body and mind relax deeply.

For even better results, choose an oil that suits your dosha type: Sesame or mustard oil for Vata, cooling coconut or ghee for Pitta, and warming sesame or almond oil for Kapha.

We’ve all done it, scrolling on our phones late into the night. But the light on the screen tricks the brain into thinking it’s still daytime. Ayurveda reminds us that nights are for slowing down, not speeding up the mind.

Try swapping screen time for something softer, like journaling, gentle yoga, or listening to calming music. By giving your mind a chance to unwind, you’ll find it so much easier to slip into deep, uninterrupted sleep.

There’s something magical about holding a warm cup of tea at night. Ayurveda suggests herbs like chamomile, tulsi (holy basil), or liquorice root. These teas soothe the nervous system, ease digestion, and help your body prepare for rest.

Make it part of your nightly routine: brew your tea, breathe in the aroma, and sip slowly. Soon, your body will start to associate this ritual with sleep, and you’ll drift off into a deeper slumber.

Sometimes, the mind just won’t stop racing. That’s when the breath becomes your best friend. A few minutes of alternate nostril breathing (Nadi Shodhana) or simply slowing your breath can calm your entire system.

Meditation can be just as simple. Close your eyes, notice your breath, and let the day go. These small practices are free, easy, and among the most powerful Ayurvedic remedies for deep sleep.

Your bedroom should feel like a retreat. Ayurveda encourages you to keep it calm, clean, and free from clutter. You can opt for soft lighting, natural fabrics. Calming aromas like lavender or sandalwood can make a huge difference.

When you enter your bedroom, it should signal your body that this is a safe, peaceful place to rest. When your space feels soothing, falling into better, deeper sleep becomes effortless.

Good sleep doesn’t have to be complicated. Ayurveda teaches that small, consistent habits such as a routine, calming herbs and a peaceful space are often enough. So tonight, try one of these simple practices and gift yourself the rest you deserve. Remember, even one or two changes can make a real difference.

 If you found these Ayurvedic tips for deep sleep helpful, you may want to check out the article below on Shirodhara benefits for stress and sleeplessness.