Sleep is the foundation of good health, yet stress, late-night screen time, and lifestyle habits often disturb it. ayurveda, India’s ancient wellness science, emphasizes natural routines to help the body relax and prepare for restful sleep. Here are 5 simple Ayurvedic bedtime habits to improve your sleep quality:
1. Warm Milk with Spices (Golden Milk)
- Why it helps: Milk contains tryptophan, an amino acid that promotes sleep, while spices like turmeric, cardamom, or cinnamon reduce stress and inflammation.
- How to do it: Heat a cup of milk, add ½ teaspoon turmeric and a pinch of cardamom, sip slowly before bed.
- Sleep benefit: Calms the mind and induces natural relaxation, making it easier to fall asleep.
2. Abhyanga (Self-Massage with Warm Oil)
- Why it helps: Massaging the body with warm sesame or coconut oil improves circulation and balances Vata dosha, which governs the nervous system.
- How to do it: Gently massage your hands, feet, and scalp for 10–15 minutes before showering.
- Sleep benefit: Reduces stress and restlessness, promoting deeper sleep.
3. Herbal Teas
- Why it helps: Teas like chamomile, ashwagandha, or tulsi have natural sedative and stress-relieving properties.
- How to do it: Brew a cup of herbal tea 30–60 minutes before bedtime. Avoid caffeine.
- Sleep benefit: Helps relax your mind, lower anxiety, and prepare for a restful night.
4. Light evening Meal
- Why it helps: Heavy meals increase digestion effort, disturbing sleep. ayurveda recommends easily digestible foods at night.
- How to do it: Opt for soups, kichdi, or lightly cooked vegetables for dinner. Avoid fried and processed foods.
- Sleep benefit: Prevents bloating and discomfort, allowing uninterrupted sleep.
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- Why it helps: Exposure to screens and bright light suppresses melatonin, the sleep hormone.
- How to do it: Switch off phones, TVs, and laptops 1 hour before bed. Practice deep breathing or meditation.
- Sleep benefit: Prepares your mind and body for restful sleep, reducing insomnia risk.
Bottom Line
Incorporating these 5 Ayurvedic bedtime habits—warm milk, self-massage, herbal teas, light meals, and wallet PLATFORM' target='_blank' title='digital-Latest Updates, Photos, Videos are a click away, CLICK NOW'>digital detox—can naturally enhance sleep quality, reduce stress, and support overall wellness. Regular practice helps your body fall asleep faster and stay in deep sleep longer, improving health from within.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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