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Ayurveda for Better Sleep

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

1

I Have Trouble Falling
Asleep At Night

Go

2

I Fall Asleep Fine But Often Awaken in the Night

Go

3

I Tend To Oversleep

Go

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?

1

I Have Trouble Falling Asleep
at Night

Vata

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

Ashwagandha image
ashwagandha
Indian Valerian
Indian valerian
Cabbage
rose
jatamansi
jatamansi
This powerful blend with Indian valerian, ashwagandha, jatamansi, and cabbage rose helps you fall asleep faster and enjoy a deeper, more refreshing sleep. No “morning fog!”
Find out more

Śankari recommends:

Slumber Time Aroma Oil

$20.00
.34 oz

SWEET ORANGE
LAVENDER
MARJORAM
JASMINE
Drift off into a deep sleep with this soothing blend of lavender, sweet orange, and jasmine essential oils. This tension-taming aroma oil helps set the stage for a restful night’s sleep.
Find out more

Śankari recommends:

Slumber Time® Tea

$10.00
20 ct

Ashwagandha
ASHWAGANDHA
Arjuna
ARJUNA
GOTU KOLA
GOTU KOLA
LICORICE
LICORICE
The soothing herbs and spices in Slumber Time Tea help relax the mind-body connection for a better quality of sleep, so you can get the rest you deserve.

Fall asleep easily and wake up refreshed and alert.
Find out more
2

I Fall Asleep Fine but Often Awaken in the Night

Pitta

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

Indian Valerian
Indian Valerian
Arjuna image
arjuna
DWARF MORNING GLORY
dwarf
morning
glory
jatamansi
jatamansi
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.
Find out more

Śankari recommends:

Slumber Time Aroma Oil

$20.00
.34 oz

SWEET ORANGE
LAVENDER
MARJORAM
JASMINE
Drift off into a deep sleep with this soothing blend of lavender, sweet orange, and jasmine essential oils. This tension-taming aroma oil helps set the stage for a restful night’s sleep.
Find out more

Śankari recommends:

Slumber Time® Tea

$10.00
20 ct

Ashwagandha
ASHWAGANDHA
Arjuna
ARJUNA
GOTU KOLA
GOTU KOLA
LICORICE
LICORICE
The soothing herbs and spices in Slumber Time Tea help relax the mind-body connection for a better quality of sleep, so you can get the rest you deserve.

Fall asleep easily and wake up refreshed and alert.
Find out more
3

I Tend to Oversleep

Kapha

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

Ashwagandha image
ashwagandha
amla
amla
zinc oxide
Zinc oxide
LICORICE
LICORICE
Do you often sleep in and still feel fatigued? Fatigue Free combines herbs like ashwagandha and amla with minerals like zinc oxide to clear stagnant energy and support the natural growth of energetic new cells. You'll feel revitalized and full of life.
Find out more

Śankari recommends:

Slumber Time Aroma Oil

$20.00
.34 oz

SWEET ORANGE
LAVENDER
MARJORAM
JASMINE
Drift off into a deep sleep with this soothing blend of lavender, sweet orange, and jasmine essential oils. This tension-taming aroma oil helps set the stage for a restful night’s sleep.
Find out more

Śankari recommends:

Slumber Time® Tea

$10.00
20 ct

Ashwagandha
ASHWAGANDHA
Arjuna
ARJUNA
GOTU KOLA
GOTU KOLA
LICORICE
LICORICE
The soothing herbs and spices in Slumber Time Tea help relax the mind-body connection for a better quality of sleep, so you can get the rest you deserve.

Fall asleep easily and wake up refreshed and alert.
Find out more

What's Your Ayurvedic Dosha Type?

Take our free Ayurvedic Dosha Quiz and find out! You’ll also get personalized nutrition and lifestyle tips to help you feel great during the day—and sleep better at night.
Take Dosha Quiz now

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

In Ayurveda, there is a special category of herbs and elixirs known as rasayanas, which are said to promote longevity and life essence. Of these, Amrit Kalash—our Vitality Synergistic Duo—is celebrated as the “rasayana of all rasayanas.” A daily duo of herbal paste and tablets, Amrit Kalash contains a powerful blend of adaptogenic herbs and antioxidants that boost the immune system and bolster your mind and body for sleep. That’s why we recommend our Vitality Synergistic Duo as part of a long-term strategy for improving sleep.

1

VITALITY SYNERGISTIC DUO
+ BLISSFUL SLEEP BOOST


for trouble falling asleep

Go

2

VITALITY SYNERGISTIC DUO
+ DEEP REST BOOST


for trouble STAYING asleep

Go

3

VITALITY SYNERGISTIC DUO
+ ENERGY BOOST


for trouble oversleeping

Go
1

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

$120.00 Was: $170.00
Set

Support your immunity and vitality throughout the day, and fall asleep faster at night. This super-antioxidant herbal trio delivers sustained nutritional support for your mind, body, and immune system, along with a natural sleep aid.

Set includes:
Amrit Kalash Ambrosia Tablets, Amrit Kalash Nectar Paste, and Blissful Sleep.
Find out more
2

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

$120.00 Was: $170.00

Need better Zzz’s at night and greater vitality throughout the day? This synergistic set delivers foundational support for your mind, body, and immune system—plus a little extra support to help you sleep at night.

Set includes:
Amrit Kalash Ambrosia Tablets, Amrit Kalash Nectar Paste, and Deep Rest.
Find out more
3

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

$120.00 Was: $170.00
Set

Support your immunity and vitality throughout the day, and give yourself a natural energy boost. This synergistic set delivers optimal antioxidant power for your brain, body, nervous system, and overall energy levels.

Set includes:
Amrit Kalash Ambrosia Tablets, Amrit Kalash Nectar Paste, and Fatigue Free.
Find out more

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 poor sleep, indigestion, and a host of other health challenges.

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.

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
A great time for studying, tackling business projects, or pursuing creative interests.
6pm - 10pm
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 repair" 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 healing.

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.
Cloud icon

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.
Spoon icon

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.
Bowl icon

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

$10.00
20 ct

Ashwagandha image
Ashwagandha
Arjuna image
arjuna
Bacopa image
BACOPA
Gotu Kola image
GOTU KOLA
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).
Find out more

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

<100–300 mg
often non-organic
high in sugar
artificial or “natural” colors & flavors
gelatin (or vegan equivalent)
plant extracts
VS

Herbal Supplements

Maharishi Ayurveda Ashwagandha

500 mg
organic
no sugar
no additives
no gelatin
whole-plant ingredients
The bottom line: instead of reaching for ashwagandha gummies, try herbal tablets, powder, or herbal-infused ghee instead.

Recipes for Better Sleep

Poppy seed chutney

Poppy Seed Chutney

Poppy seeds have sedative properties, which is why we’ve included them in this tasty chutney. Enjoy a spoonful an hour or less before bed for best results.
Try it
Slumber time tonic

Slumber Time Tonic

Sip and savor this creaming, comforting tonic with ashwagandha, arjuna, brahmi, and gotu kola as a nightcap before bed.
Try it
Ashwagandha Ghee & Sweet Spice Latte

Ashwagandha Ghee & Sweet Spice Latte

Pour yourself a cup of calm anytime—night or day. Ashwagandha ghee is the secret ingredient in this delicious tonic for destressing. A powerful ashwagandha recipe for healthy sleep.
Try it

Other Natural Strategies for A Better Night’s Sleep

MEDITATION FOR 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 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

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.

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DAILY LIFESTYLE TOOLS

Free Ayurvedic e-Guide to Managing sleep Naturally

Tips & techniques for a better night's sleep.
Download your
sleep e-guide

Sleep SOS Self-Care Diary:
Your Weekly Check-In

Good health starts with good habits. Stay on track with our helpful, printable Sleep SOS Self-Care Diary.
Download your
sos diary

Yoga poses for a good
night’s sleep

Tone your body and increase circulation with this easy, 15-min set of Ayurvedic poses.
Download

Gandharva Veda Music

Create harmony in mind, body, and spirit throughout the day by listening to Maharishi Gandharva Veda Music. Attune yourself to nature’s rhythms! Subscribe at www.maharishivedaapp.com and get a free month-long trial.
Learn more
podcast icon

Ayurveda 101 - with MAPI

Sleep Series

Episode 9

The Science behind Sleep

Episode 10

A Bollywood Queen’s Beauty Sleep Tips

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.

Amy earned her Bachelors in Ayurvedic Wellness from Maharishi International University in Fairfield, IA where she has been living for three years. She specializes in pulse diagnosis, herbs, yoga asanas, daily routine, essential oils, mental clarity, and other lifestyle modifications to bring balance to the body and mind. She tailors highly individualized wellness programs for customers to best meet their needs.

Check-Ins are free, book yours today.
Amy Reyes

AMY REYES

Wellness Coach

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