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Ayurveda for
Better Sleep


The Ayurvedic Perspective on Sleep

In Ayurveda, sleep is one of the pillars of good health, and many of the Ayurvedic tips for getting a good sleep involve making mindful choices about your diet and routine throughout the day. But first, it's important to understand the source of your particular sleep imbalance.

Short term strategies

Promote restful sleep with synergistic herbal supplements.

1

I Occasionally Have Trouble Falling Asleep

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2

I Fall Asleep Fine But Occasionally Awaken In The Night

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3

I Tend To Oversleep

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Ayurvedic Supplements to Help You Sleep

The ancient texts of Ayurveda recognize three different types of sleep, each one associated with the 3 doshas—Vata, Pitta, and Kapha—subtle energies that govern your mind and body’s functioning. Let’s explore these different sleep imbalances now.

How Can We Support Your Sleep Today?

1

I Occasionally Have Trouble Falling Asleep

VATA

Sleep Imbalance

If you've been lying in bed for hours before falling asleep at times, your mind spinning with thoughts, you may have a Vata imbalance. Vata is the Ayurvedic mind-body energy (dosha) associated with air and space. Vata sleepers may toss and turn before finally falling asleep. If this sounds familiar, try unwinding with our calming, Vata-Balancing Blissful Sleep formula.

Blissful Sleep® Sleep Aid

$29.99
1000mg - 60 Tablets

This powerful blend with Indian valerian supports falling asleep, and enjoying a deeper, more refreshing sleep. Wake up refreshed without grogginess!
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2

I Fall Asleep Fine But Occasionally Awaken In The Night

PITA

Sleep Imbalance

If you occasionally wake up between 2–4 a.m. and have a hard time falling back asleep, you may have a Pitta imbalance. Pitta is the Ayurvedic mind-body energy, or dosha, associated with fire and water. Pitta’s fiery influence can heat up your mind and emotions in the early hours of the morning, disturbing your sleep. To counter Pitta’s warming influence, try our soothing Pitta-balancing Deep Rest formula.

Deep Rest® Sleep Supplement

$29.99
1000mg - 60 tablets

Have trouble sleeping through the night on occasion? This herbal formula with Indian Valerian, arjuna, dwarf morning glory, and jatamansi helps you fall asleep more quickly and return to sleep when awakened.
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Slumber Time® Tea

$6.99
20 ct

The soothing herbs and spices in Slumber Time Tea help relax the mind-body connection for a good quality of sleep, so you can get the rest you deserve. Supports falling asleep naturally and waking up refreshed and alert.
Find out more
3

I Tend to Oversleep on occasion

KAPHA

Sleep Imbalance

Oversleeping on occasion can be a sign of a Kapha imbalance. Kapha dosha is the mind-body energy associated with earth and water. An excess of Kapha’s wet, heavy influence can make a person feel lethargic, unmotivated, and prone to oversleeping. To support healthy sleep and vitality during the day, try our Kapha-balancing Fatigue Free formula to support daily alertness and healthy sleep at night.

Fatigue Free®

$29.99
60 Tablets

Do you sleep in on occasion and still feel fatigued? Fatigue Free combines herbs like ashwagandha and amla with minerals like zinc oxide to help with stagnant energy and support the natural growth of energetic new cells. You'll feel revitalized and full of life.
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Slumber Time® Tea

$6.99
20 ct

The soothing herbs and spices in Slumber Time Tea help relax the mind-body connection for a good quality of sleep, so you can get the rest you deserve. Supports falling asleep naturally and waking up refreshed and alert.
Find out more

Sleep & 
Your Health

We’ve all been there. You watch one Netflix episode, and then another, and suddenly it’s midnight. The next day, you feel exhausted and unhappy—plus your digestion is out of whack from that late-night snacking! The effects of lack of sleep are real. Studies on sleep and productivity show that people who don’t get enough rest at night find that it may affect their focus, attention, and memory. Stats on occasional sleep issues show that the underslept may find that it affects their emotions and make them more prone to stress.

Your Circadian Rhythms & Ayurveda

The Ayurvedic Clock

You may not realize it, but your body has an inner clock. Throughout the day, your metabolic processes quietly follow a 24-hour cycle of vital functions; these are known as your circadian rhythms. These daily cycles impact everything from your energy levels to your sleep patterns, metabolic processes, and so on. When your circadian rhythms are out of sync, it can lead to sleep issues on occasion, occasional digestive issues, and a host of other health issues.

Daylight plays a key role in your body’s innate rhythms. At night, when the sun drops down, your body produces melatonin, a hormone that helps you sleep. In the morning, the sunlight signals your body to slow the production of melatonin, so you feel more alert.

Seen through the lens of Ayurveda, your circadian rhythms are actually in sync with the doshas. The Ayurvedic day begins at sunrise, during Kapha’s drowsy daytime cycle. The sun rises to its peak in the sky at noon, during Pitta’s daytime cycle, when the sun is at its height and your digestion is strongest.

In the early afternoon, Vata’s spacious energy predominates, giving you creative energy for intellectual pursuits. As the sun drops on the horizon Kapha’s evening cycle kicks in, leaving you feeling sleepy and ready for bed. During Pitta’s evening cycle, your body’s crucial rest and repair mechanisms predominate. And finally, in the early hours of the morning, Vata’s evening cycle leads to fluid dreams and brain rejuvenation.

One of the best ways to ensure sound slumber is to follow the Ayurvedic sleep cycles and get to bed by 10 p.m. It’s also beneficial to follow your body’s natural rhythms—as illustrated above in the Ayurvedic clock—throughout the day.

6am - 10am
Awaken with the sun and ease into activity. A great time to exercise and stimulate your metabolism.
10am - 2pm
Eat your largest meal of the day when the sun is highest in the sky (noon) and your digestive fire is strongest.
2pm - 6pm
Start winding down after dinner and get to bed before 10 for a better sleep.
10pm - 2am
Your body is engaged in its nightly "rest and rejuvenate" metabolic processes. Avoid eating and engaging in activity during this time. The ideal Ayurveda sleep time: before 10 p.m.
2am - 6am
A time of active dreaming and rejuvenating.

The Ideal Ayurvedic Sleep Time

It turns out the “early to bed, early to rise” adage is true! Aim to get to bed before 10 p.m. every night and rise around 6 a.m. with the sun’s first light. If you stay up beyond 10 p.m., when Pitta dosha’s lively energies kick in, you’re more likely to toss and turn. Try to be in bed around 9:30 p.m., when Kapha’s heavy, sleepy qualities predominate.

Diet Tips for Sleep

Generally speaking, eating for your Dosha Type is one of the best Ayurvedic tips for overall wellness—including sleep quality. There are some other helpful guidelines to keep in mind, though.

When you eat is just as important as what you eat


Ayurvedic experts recommend eating your largest meal of the day around noon (during Pitta time), when your digestive fire is at its strongest.

Make dinner a light meal


Eating a large meal at night can tax your digestive system and interfere with your body’s nightly rest and repair processes. When possible, favor light fare like soups and stews for dinner. And try to avoid eating anything a few hours before bedtime.

Eat meals in a quiet, settled environment


Support your digestion by eating in a quiet environment free of distractions like your cell phone and TV. Try to avoid having intense or focused conversations while eating. When your mind and emotions are relaxed, you’re better able to digest your food.

Plants, Spices, Herbs & Teas to support Sleep

Aside from the more traditional Ayurvedic herbs like ashwagandha and Indian valerian, there are a few more plant-based sleep supporters you should know about.

Lavender

This fragrant flower is well known for soothing the senses. That’s why we’ve chosen it as a key ingredient in our soothing Slumber Time Aroma Oil.

Nutmeg

Did you know that this humble spice has a calming effect on the mind and body? Try a sprinkle in a mug of warm milk before bed.

Mint

Mint has relaxing properties and cools the mind, making it an especially good choice for those with Pitta sleep imbalances.

Slumber Time® Tea

$6.99
20 ct

Need a calming nightcap before bed? This delicious blend of calming herbs and spices helps your mind to disengage from the day’s worries so you can drift off into a peaceful sleep.

  • Ashwagandha calms the mind and emotions.
  • Arjuna soothes the heart and emotions.
  • Bacopa (brahmi) and gotu kola are powerful medhya herbs that are excellent for balancing and calming the mind.
  • Licorice balances both Vata and Pitta.
  • Cardamom is a tridoshic spice (good for balancing all three doshas).
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Ashwagandha & Valerian Root

When it comes to Ayurvedic sleep supplements and herbs, the two most celebrated botanicals are ashwagandha and valerian root. Both have many unique benefits that can support a good night’s sleep. Indian Ashwagandha root is an Ayurvedic adaptogen, a potent ingredient that helps your body naturally adapt to stress. Valerian root is a calming botanical that helps your mind to disengage from the day’s worries so you can fall asleep.

Recipes to Support Sleep

Summer Pasta for Pitta

From the wonderful summertime bounty of fresh vegetables and herbs, here is a combination that nourishes and balances Pitta and would be equally balancing for Kapha. Because of the oil, it could also be considered within range for Vata. The mint should be minced to smithereens, as the leaves can be a bit coarse.
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Spring Pasta for Kapha

Slicing snap pea pods brings out a different personality in the vegetable than leaving them whole. In general, serve salads during hot weather, when their cooler temperatures can help balance Pitta. Chilled ingredients extinguish the digestive fire, agni; room temperature is a wiser choice.
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Classic Ayurvedic Rice Pudding

Why we love this recipe
Rice pudding is an ancient dish enjoyed by many cultures throughout history. It is perfect for the cold season, delicious, and is associated with good nutrition, easy digestion and satisfaction. It is also famous as a balancing food—it was mentioned in Ayurvedic medical texts before it was mentioned in cookbooks.
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Other Natural Strategies for A Better Night’s Sleep

MEDITATION FOR SLEEP

Studies show that meditation is an effective tool for helping to curb stress—one of the key culprits behind sleep troubles. The Transcendental Meditation (TM) technique is one of the best-researched meditation practices.

Numerous studies show that TM not only helps to curb stress during the day, but it can also help you sleep better at night. Adding meditation to your daily routine is one of the best things you can do for your overall well-being.

Yoga for sleep

Yoga is the “sister science” of Ayurveda; the two practices are inseparable. The word “yoga” means “to yoke” or “to unite.” That is the goal of yoga: to unite your mind with its highest self. It’s true that the practice of yoga does include stretching and bending to tone the body, but it also includes meditation to tone the mind. We’ll talk about meditation in a moment, but for now here are three soothing poses you can incorporate into your bedtime routine.

Breathing for sleep

Breath is intimately connected to your body’s natural relaxation response. When you are stressed, your breath naturally becomes more shallow. Conversely, when you’re relaxed, your breathing becomes slow, steady, and calm.

With that in mind, you might want to incorporate Ayurvedic breathing exercises into your day to help you sleep better at night. Pranayama (alternate nostril breathing) is an easy, relaxing breathing practice you can do before your morning and evening meditations to help calm your mind and nervous system.