Are you jealous of people who fall asleep the moment their head hits the pillow? You should be, especially when you are someone whose brain suddenly has 50 thoughts, a flashback from 2012, and tomorrow’s to-do list ready when you want to doze off. In Ayurveda, good sleep isn’t just about crashing when your body gives up, it’s about how calm your brain is while sleeping. If you still can’t remember the last time you woke up feeling fresh or enjoyed an uninterrupted sleep, you’d better practise these Ayurvedic remedies to fix your routine.

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1. Trataka

Do you tire your eyes out by doomscrolling till they literally give up and shut on their own? While that knock-out sleep might feel convenient, your mind still buzzes in the background. That’s why you need to swap your phone for a candle to practise trataka. The ritual involves focusing your eyes on a candle flame without blinking until tears arrive naturally. Then you close your eyes and sit with that lingering glow to ease your brain into rest mode. If you don’t want to practise this remedy with a candle, you can fix your gaze on any other object. This is one of the most effective Ayurvedic remedies for better sleep.

2. Bhramari pranayama

You know those nights when your thoughts just won’t stop talking, like a group chat that refuses to die down? Bhramari pranayama is about to change that for you. All you have to do is sit comfortably, take a deep breath in, and as you exhale, make a soft humming sound, like a bee. This gentle vibration calms your nervous system, slows your heart rate, and signals to your body that it’s safe to relax. A few rounds of bhramari pranayama, especially before bed, can quiet the mental noise, helping you fall asleep easily.

3. Padabhyanga

In Ayurveda, the feet are considered deeply connected to the nervous system, with several pressure points (marma points) that influence how relaxed or wired you feel. They restore prana (energy) into your body which helps you wind down. The best way to relax your feet is to practise padabhayanga, an Ayurvedic foot care remedy for better sleep. When you massage your feet with warm oil, you’re not just soothing sore muscles, you’re gently activating these points and helping release built-up tension. When the physical stress starts melting away, your mind tends to follow, naturally calming down.

4. Nasya kriya

A blocked nose makes it even harder to fall asleep as it disrupts the natural breathing flow. If you need to clear your nasal passage, try nasya kriya. This Ayurvedic ritual involves applying a few drops of oil, usually anu taila or even plain ghee, into the nostrils to help lubricate and clear the nasal passages. It supports better breathing and calms the head, easing your mind. When your breath flows better, your body naturally starts to relax. Just make sure you practise nasya kriya an hour before going to bed.

5. Kansa wand face massage

Do your eyes and cheeks remain puffy all the time? You might have developed a cortisol face due to stress, a hectic schedule, and sleep deprivation. It’s a sign you need to fix your lymphatic drainage using a kansa wand. This Ayurvedic tool, made from a special metal alloy, is used to gently massage your face in slow, circular motions, especially around the temples, jaw, and forehead, where we hold the most tension. It helps relax facial muscles, improve circulation, and even calm the nervous system.

6. Triphala for gut cleanse

Have you ever had one of those days where the moment you lie down to sleep, you feel a slight chest pain or stomachache? This happens due to poor digestion which makes you feel bloated and interrupts your sleep hours. This is why you should add triphala to your diet as it supports gentle digestion and regular bowel movements, helping your system feel lighter and more balanced. You can take triphala either as a tablet or by mixing a tablespoon of triphala powder with warm water in the morning or an hour before bedtime. Practise this Ayurvedic remedy to cleanse your gut and sleep better.

7. Ayurvedic skincare nighttime routine

Are you a member of the 10-step skincare club or do you just wash your face with water and sleep? Whoever you are, you should add some simple Ayurvedic rituals to your skincare routine. Start by cleansing with raw milk or rose water to gently remove the dust your skin picked up throughout the day. Follow it up by toning with something soothing like pure rose water, aloe vera extract, or even cucumber water. Then seal it in with nourishing oils. Try kumkumadi oil if you want a healthy glow or almond oil if your skin feels dry and tired. These ingredients will calm your skin, leaving you feeling light as a feather. This Ayurvedic nighttime skincare routine is a must-try if you want to sleep like a baby.

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FAQs

Q1. Can we combine these rituals with our existing nighttime routine?

Yes. You don’t need to overhaul everything. Start by adding 1-2 Ayurvedic practices to your general nighttime routine to see the difference.

Q2. Can these Ayurvedic practices help with insomnia or serious sleep issues?

They can support better sleep, but if you have chronic insomnia, it’s best to consult a healthcare professional.

Q3. What’s the best time to start an Ayurvedic nighttime routine?

It’s best to begin winding down 60-90 minutes before bed so your body gets enough time to shift into a relaxed state.

Q4. Can I do these rituals if we have a busy schedule?

Yes. Most of these Ayurvedic rituals can be done in under 10-15 minutes. You should focus more on consistency than time.

Q5. Are there any side effects of using oils or herbal remedies at night?

It’s always a good idea to do a patch test of the oils and use good-quality, trusted products.