Ayurveda for
Better Sleep
Having trouble catching Zzs? You’re not alone. More than 60 million Americans struggle with sleep challenges1, and one in three adults say they’re not getting enough shut-eye2. Aside from being inconvenient, restless nights can hamper your immunity, mess with your metabolism, and leave you feeling groggy and irritable. Fortunately, Ayurveda offers many simple strategies to help you fall asleep naturally—and enjoy a more peaceful slumber.
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
Ease discomfort with synergistic herbal supplements.
Long-term strategies
Address the root cause of your sleep challenges through diet, lifestyle, and sustained nutritional support so you naturally sleep better.
Short term strategies
Ayurvedic Supplements
to Help You Sleep
The ancient texts of Ayurveda recognize three different types of sleep disturbance, 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 Help You With Your Sleep Today?
I Occasionally Have Trouble Falling Asleep
Sleep Imbalance
If you've been lying in bed for hours before falling asleep lately, 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 tend to toss and turn a while before finally falling asleep. If this sounds familiar, try unwinding with our calming, Vata-Balancing Blissful Sleep formula.
Śankari recommends:
Blissful Sleep® Sleep Aid
$40.00
1000mg - 60 Tablets
rose
rose
Śankari recommends:
Blissful Sleep® Sleep Aid
$40.00 | 1000mg - 60 Tablets
Śankari recommends:
Slumber Time™ Aroma Oil
$20.00
.34 oz
Śankari recommends:
Slumber Time™ Aroma Oil
$20.00 | .34 oz
Śankari recommends:
Slumber Time® Tea
$12.00
20 ct
Śankari recommends:
Slumber Time® Tea
$12.00 | 20 ct
Fall asleep easily and wake up refreshed and alert.
I Fall Asleep Fine But Occasionally Awaken In The Night
Sleep Imbalance
If you often tend to 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.
Śankari recommends:
Deep Rest® Sleep Supplement
$40.00
1000mg - 60 tablets
morning
glory
morning
glory
Śankari recommends:
Deep Rest® Sleep Supplement
$40.00 | 1000mg - 60 tablets
Śankari recommends:
Slumber Time™ Aroma Oil
$20.00
.34 oz
Śankari recommends:
Slumber Time™ Aroma Oil
$20.00 | .34 oz
Śankari recommends:
Slumber Time® Tea
$12.00
20 ct
Śankari recommends:
Slumber Time® Tea
$12.00 | 20 ct
Fall asleep easily and wake up refreshed and alert.
I Tend to Oversleep
Sleep Imbalance
Oversleeping 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 counter this influence, try our Kapha-balancing Fatigue Free formula for more daily alertness and better sleep at night.
Śankari recommends:
Fatigue Free®
$40.00
60 Tablets
Śankari recommends:
Fatigue Free®
$40.00 | 60 Tablets
Śankari recommends:
Slumber Time™ Aroma Oil
$20.00
.34 oz
Śankari recommends:
Slumber Time™ Aroma Oil
$20.00 | .34 oz
Śankari recommends:
Slumber Time® Tea
$12.00
20 ct
Śankari recommends:
Slumber Time® Tea
$12.00 | 20 ct
Fall asleep easily and wake up refreshed and alert.
What's Your Ayurvedic Dosha Type?
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 often have trouble with focus, attention, and memory3. Stats on poor sleep and performance show that the underslept struggle with emotional regulation. They’re also much more prone to stress4.
Long-Term strategies
Now, let’s explore some long-term strategies to shore up your mind and body’s natural resistance to stress—one of the biggest culprits behind sleep disturbances. One of the best (and easiest!) ways to support your overall immunity is by taking our Vitality Synergistic Duo every day.
Amrit Kalash — A Daily Immunity Boost for Mind and Body
Vata Sleep Imbalance & Recommendations
FOR TROUBLE FALLING ASLEEP
If you have trouble falling asleep at night, you may also have other signs of a more general Vata imbalance: restlessness, dry skin, cool extremities, and occasional anxiousness and worry. Long-term, the best way to address a Vata imbalance is by introducing influences that are warming and grounding. Start by following a good routine, eating three nourishing cooked meals per day, and getting to bed early at night. Food is medicine in Ayurveda, so be sure to follow a Vata-balancing diet with foods that are warm, cooked, and well-spiced.
It can also be beneficial to add our Vitality Synergistic Duo to your Blissful Sleep herbal regimen.
Śankari recommends:
Vitality Synergistic Daily Duo + Blissful Sleep Boost
$140.00
Was: $180.00
Set
Śankari recommends:
Vitality Synergistic Daily Duo + Blissful Sleep Boost
$140.00 Was: $180.00 | Set
Set includes:
Amrit Kalash Ambrosia Tablets, Amrit Kalash Nectar Paste, and Blissful Sleep.
Pitta Sleep Imbalance & Recommendations
FOR TROUBLE STAYING ASLEEP
Beyond waking up in the middle of the night and struggling to fall back asleep, other signs of a Pitta imbalance include: irritability and frustration, intense emotions, indigestion, acid stomach, and skin eruptions. Pitta dosha is hot and fiery by nature, so the best way to bring it back into balance is through foods and behaviors that are cooling and soothing. Try to follow a Pitta-balancing diet with sweet and cooling foods. Avoid skipping meals (which can leave you “hangry”) and be sure to make time for downtime.
Adding our Vitality Synergistic Duo to your Deep Rest herbal regimen will also help you strengthen your resistance to stress over time.
Śankari recommends:
Vitality Synergistic Daily Duo + Deep Rest Boost
$140.00
Was: $180.00
Śankari recommends:
Vitality Synergistic Daily Duo + Deep Rest Boost
$140.00 Was: $180.00 |
Set includes:
Amrit Kalash Ambrosia Tablets, Amrit Kalash Nectar Paste, and Deep Rest.
Kapha Sleep Imbalance & Recommendations
FOR TROUBLE OVERSLEEPING
In addition to oversleeping, signs of a Kapha imbalance can include sluggish digestion, comfort eating, inertia, and feeling down in the dumps. To get your sleep back on track, spice things up in the kitchen and cook with zesty ingredients like ginger and pepper. Follow a Kapha-balancing diet that favors light, delicious foods that are well-spiced to kickstart your metabolism. Make time for exercise each day and try to mix things up in your daily routine.
Add our Vitality Synergistic Duo to your Fatigue Free herbal regimen to strengthen your overall immunity and mental wellbeing.
Śankari recommends:
Vitality Synergistic Daily Duo + Energy Boost
$140.00
Was: $180.00
Set
Śankari recommends:
Vitality Synergistic Daily Duo + Energy Boost
$140.00 Was: $180.00 | Set
Set includes:
Amrit Kalash Ambrosia Tablets, Amrit Kalash Nectar Paste, and Fatigue Free.
Your Circadian Rhythms & Ayurveda
The Ayurvedic Clock
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 regeneration.
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.
The Ideal Ayurvedic Sleep Time
Diet Tips for Sleep
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 for Sleep
Aside from the more traditional Ayurvedic herbs like ashwagandha and valerian, there are a few more plant-based sleep soothers you should know about.
Lavender
This fragrant flower is well known for its soporific qualities. 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.
Śankari recommends:
Slumber Time® Tea
$12.00
20 ct
Śankari recommends:
Slumber Time® Tea
$12.00 | 20 ct
- 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).
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 help you get a better night’s sleep. 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 faster.
Sleep Gummies vs Whole Herbs
While gummy vitamins and gummies for sleep are all the rage these days, they’re much less beneficial for you than tablets, powders, and tinctures.Here’s why Gummies tend to be high in sugar (that’s why they’re so tasty!), which isn’t great for your teeth or your body. They’re also far less potent, as this table illustrates:
Gummies
Gummy Ashwagandha
often non-organic
high in sugar
artificial or “natural” colors & flavors
gelatin (or vegan equivalent)
plant extracts
Herbal Supplements
Maharishi Ayurveda Ashwagandha
organic
no sugar
no additives
no gelatin
whole-plant ingredients
Recipes for Better Sleep
Poppy Seed Chutney
Slumber Time Tonic
Ashwagandha Ghee & Sweet Spice Latte
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.
DAILY LIFESTYLE TOOLS
Free Ayurvedic e-Guide to Managing sleep Naturally
sleep e-guide
Sleep SOS Self-Care Diary:
Your Weekly Check-In
sos diary
Yoga poses for a good
night’s sleep
Gandharva Veda Music
The Pulse Podcast
Sleep Series
Got questions about how to have the perfect night's sleep, or Ayurveda in general? Check in with our in-house health coach Amy Reyes.
Check-Ins are free, book yours today.
FOR A CURATED BALANCED LIFE
