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Ayurvedic Tips for Good Sleep

Updated: May 9

The alarm sounds, and it’s time to start another day. Do you wake up feeling rested, revitalized, and ready to go–or groggy, grumpy, and grabbing for the snooze button? 😴Ready to learn how to create that good, sleep?

Ayurvedic Tips for a Better Night's Sleep image woman waking up refreshed

You remember that kinds of sleep that is deeply restorative, so much so, we wake up cheery the next day and want to share with everyone, "I had the best sleep last night!" What if you can learn how to create that sleep?

When we sleep well, the world looks different. We can face challenges that yesterday were overwhelming. We have increased vitality and focus. We feel like a different person.


"Now I'm sleeping so well at night, naturally waking at 5:30. It's magical. I sleep so well at night, it's a huge change and I feel like a completely different person." A.D., USA


"We like to build skills and gain knowledge. We take in more information than ever before (might be part of the reason we don't sleep as well). Ready to take in the ancient knowledge of Ayurveda and upgrade your sleep? Let's learn about Ayurvedic tips for good sleep." - Veena, Saumya Ayurveda

Ayurvedic Tips for Good Sleep image woman looking at bedside clock at 330am

Ayurvedic Dosha Imbalances Interfere with Good Sleep

When Vata, Pitta, and Kapha (the Ayurvedic doshas) become aggravated it has an impact. One of the first places we may notice the imbalances is decreased energy, a lack of vitality, weakened focus, difficulty remembering, increased anxiety, and a general sense of not feeling like ourselves and older than we are.

To learn more about Ayurvedic Doshas and Their Impact on Your Life | The Dance of Vata, Pitta, and Kapha click here.

"Most clients come to Saumya Ayurveda with these concerns, and they show up at a surprisingly young age. When the doshas are balanced, through our treatment trifecta of herbs, food as medicine, and Ayurvedic lifestyle tools, we start feeling like ourselves again." - Veena, Saumya Ayurveda

“Veena was able to help me regain my energy in just a few months and I’m feeling like my “young” self again!

I love the food plan she designed for me, and all the supporting practices (am/pm routines, breathing techniques, herbs and spice mixes) are so enjoyable to incorporate into my day. I highly recommend Saumya Ayurveda if you want to feel better and have more vitality.” -Molly Rossini, Minnesota

hands painted with the seasons

Our sleep patterns change with the seasons, our life circumstances, stages of life, and especially with seasonal transitions and daylight savings.

Whether you experience sleep issues occasionally, seasonally, or chronically, you’re not alone. “About 25 to 30 million Americans have insomnia at any given time—whether it’s acute or chronic." (according to the AMA.)

In our modern society, we’re used to tolerating poor sleep. But our quality of life mirrors our quality of sleep – and subpar snoozing affects our mental, physical, and spiritual health.

According to Harvard Medical School, poor sleep is linked to issues like high blood pressure, diabetes, heart disease, and obesity, all of which can reduce life expectancy. Even just missing a few nights’ sleep can affect our stress levels, blood pressure, blood glucose levels, and can trigger inflammation. "Sleep deprivation is associated with markers of inflammation."

"Now, a recent study on people in midlife finds that having a combination of sleep problems — such as trouble falling asleep, waking up in the wee hours, or sleeping less than six hours a night — may nearly triple a person’s risk of heart disease." Read more from Harvard Medical School.

We all want to feel vigorous, rested, and present. You don’t have to endure evasive, fitful, or disrupted sleep – there are effective Ayurvedic sleep tips you can count on.

Explore our personalized services and book your FREE discovery call today.

Ayurvedic Tips for Good Sleep image showing chronic inflammation leading to several types of diseases

Can Poor Sleep Contribute to Pitta Imbalance aka Inflammation?

The role of Vata and Pitta dosha in inflammation. According to Harvard Medical School, "Sleep deprivation is associated with markers of inflammation." Poor sleep creates inflammation, or aggravated pitta dosha, and that creates pain, swelling, heat, etc., that in turn interferes with our good sleep--and around and around it goes in a viscous circle.

"vi·cious cir·cle /ˈviSHəs ˈsərkəl/

noun noun: vicious cycle two elements (or vata, and pitta doshas), intensify and aggravate each other, leading inexorably to a worsening of the situation."

If chronic inflammation is a problem for you, you'll want to identify the root cause of the issue. Can stress and anxiety cause inflammation? While not all inflammation is caused by anxiety, studies show that stress and anxiety are linked.

According to Ayurveda, ama, considered unassimilated debris or toxins, gunk up the subtle and gross channels of the body and create inflammation. A primary way to reduce inflammation is to reduce ama through a comprehensive Ayurvedic consultation that includes gentle cleansing, or detoxing.

The mind and the body are linked, and when you're struggling with worries or tension, it can have an impact on your physical well-being. When you're able to relieve your stress and bring your mind and body into balance, those symptoms will subside.

Signs of Pitta Inflammation In the Body

There are five key signs of pitta aggravation which makes inflammation easy to detect. While you may not experience all five symptoms, it's likely that you'll experience some of these issues during an inflammation flare-up.

Redness: One of the most common signs of inflammation is redness. If you experience chronic redness, you may be dealing with chronic inflammation as well.

Swelling : When part of your body is inflamed, your body will try to protect itself. This can increase blood flow at the site of the inflammation, which can lead to swelling.

Pain: Pain is one of the ways your body communicates when you. When you feel aches and pains in an area, it's a sign that something is wrong with that part of your body. Because of this, pain can be linked to inflammation.

Heat: When your skin is inflamed, it may be hot to the touch. Like swelling, this can occur because there is an increase in blood flow near the skin's surface.

Loss of Function: If you're dealing with severe inflammation, you may no longer be able to freely move that part of your body. Inflammation can reduce your range of motion. Severe swelling can also make it difficult to move.

Pitta dosha is the fire element that manifests as inflammation, but often, Vata dosha is the wind, the movement, that fans that flame. Both Vata and Pitta are at mostly likely at play and both need to be brought back into balance.

"Think of if it this way, fire naturally has a spreading action. What happens when wind, or Vata, blows on fire? That fire grows. Vata dosha pushes Pitta dosha and it takes a skilled Certified Ayurvedic Practitioner to help clients restore balance to both doshas." - Veena, Saumya Ayurveda

Ayurvedic Tips for Good Sleep image man wide awake at 325 in the morning

Common Sleep Issues for Vata, Pitta, and Kapha Dosha

The Ayurvedic doshas directly influence our sleep patterns. Understanding common sleep issues by dosha can help uncover which Ayurvedic sleep remedies and tips are best for you. "It's usually not only sleep that we are struggling with, as doshas imbalances may show up first in the digestive tract and other areas. Somehow we tough it out, or simply don't notice, but once our sleep is affected--now those out of balance doshas have our attention." Veena, Saumya Ayurveda

First, let's cover the common qualities of Vata, Pitta, and Kapha.

clear glasses, one filled with earth, one with water, one empty representing Vata, and one with fire

The Three Dosha Types in Ayurveda

Just What Is an Ayurvedic Dosha?

Dosha is a Sanskrit term that literally means “that which darkens,” "that which accelerates aging," because when the doshas are out of balance, it accelerates aging, leads to health issues and disease.

Vata Dosha – Air + Space

Vata types tend to be thin and lanky. They are mentally and physically active and have active imaginations. Vata's are creative people who often think outside the box. They tend to be easily distracted and have moods that are influenced by the weather, the people around them, and the foods they eat.

Vata's do best when they follow a consistent daily routine that allows them to manage their stress through mediation, pranayama breathing, or calm activities. Vata types or those with Vata conditions frequently get cold hands and feet and can benefit from maintaining a warm body temperature.

Kapha Dosha – Water + Earth

Kapha types are strong, thick bones people with slow metabolisms. They are innately stable, compassionate and loyal, and often act as a support system for others. Kapha's rarely get upset and tend to think before they act.

Because of their slow metabolism and tendency to gain weight, Kapha's do best when they focus on regular exercise, maintain a healthy diet, and keep to a regular sleep routine.

Pitta Dosha – Fire + Water

Pitta types are strong-willed individuals who are highly motivated, competitive, and goal-oriented. Pitta can be intense and aggressive in their drive to attain their goals, but their drive makes them natural leaders. When a Pitta is out of balance, they can easily get irritated and frustrated.

Sleep Issue by Ayurvedic Dosha:

  • Vata: Sleep issues are most common with airy Vata types. Prone to overactive nerves, highly aware and sensitive Vata can have difficulty calming the mind to fall and stay asleep.

  • Pitta: Passionate Pitta types are prone to burnout and stress, which can burn out the mind and nervous system.

  • Kapha: Stable Kapha types rarely have sleep issues, but may feel sluggish when out of balance. These issues tend to pop up in the springtime, when earth and water are in transition.

We all have some amount of Vata, Pitta, and Kapha and the doshas dominate certain times of day and night, as well as certain stages of life. Where once we may have slept like a log, perhaps as we age we find ourselves sawing more logs!

woman balancing rocks

How Do I Know If I Have a Dosha Imbalance?

Look at these comprehensive and convenient lists of signs and symptoms of dosha imbalances.

As we are all comprised of Vata, Pitta, and Kapha, there can be an imbalance in any of the doshas, or a combination of dosha imbalances. Read all three lists and see if anything looks familiar.

Ayurvedic Tips for Good Sleep image of a woman waking refreshed after a good sleep

There is no single tip that is best for everyone for a good night’s sleep. It's our approach to our daily life that influences the quality of our sleep. It's when we wake, when we go to bed, how we breathe, when and what we eat, using the correct herbs, and how we navigate our day, that creates good sleep. In other words, it's about keeping vata, pitta, and Kapha dosha balanced.

For example, which Ayurvedic herbs are most supportive for an individual depends on their prakruti (constitution) and vikruti (current state), stage of life and the overall health picture.

"While there is an endless supply of information about herbs available, having a deep knowledge of the herbs, and a systemic, holistic understanding of each person, and then determining which herb will best support the person overall to balance the doshas the root cause, is what people need." -Veena, Saumya Ayurveda

It is best to consult with an experienced Certified Ayurvedic Practitioner.

An Ayurvedic morning and evening routine (dinacharya), custom Ayurvedic food is medicine program, and gentle Ayurveda herbal remedies can help.

Start Sleeping Better With Ayurveda

Ayurvedic Tips for Good Sleep image Saumya Ayurveda barley soup

1. Ayurvedic Tips for Good Sleep: Food is Medicine

The best Ayurvedic food program is a personalized based on your unique dosha picture, stage of life, location, and what is going on for you now. An Ayurvedic expert can uncover which foods will be medicine for you to balance to Vata, Pitta and Kapha doshas--this will help you rest easy.

The following Ayurveda tips are helpful for most:

1. A full stomach at bedtime keeps your body busy digesting food instead of winding down. Eat your largest meal mid-day, and a lighter meal several hours before sleeping. A brisk walk after dinner aids in digestion and soothes the mind.

2. When we’re tired, we’re more likely to reach for sweet treats for a quick energy boost – but excess sugar can backfire at bedtime. Prioritize fresh and seasonal organic food, eating as close to how nature grew those foods. (Example: eat an apple versus sugary apple pie.) Mother Nature knows what she’s doing–we benefit when we follow her wisdom. Follow an Ayurvedic food program customized to you based on an Ayurvedic consultation.

3. Avoid alcohol, caffeine, and nicotine, which can all disrupt sleep patterns. While it may feel like a drink or glass of wine can help you unwind, alcohol is linked to chronic insomnia and aggravates Vata dosha and Pitta dosha.

2. Ayurvedic Tips for Good Sleep: Herbal Support

Many of the best Ayurvedic sleep remedies harness the power of herbal remedies. These bedtime habits help bring stillness to the mind and balance Vata, Pitta and Kapha in the body.

  • Drink a soothing lavender or chamomile tea when you begin your evening routine.

  • A pinch or two of cinnamon, cardamon and a sprinkle of nutmeg in a cup of boiling milk can help soothe Vata and Pitta doshas.

  • Selected as one of the top Ayurveda recipe blogs, please visit our online recipe box. Try our popular calming night milk recipe.

"Not only does warm milk and spices help us sleep, it rejuvenates and nourishes our tired nervous systems." - Veena, Saumya Ayurveda

  • Apply a few drops of sandalwood or lavender essential oil inside your pillowcase, a nightstand oil diffuser, or a soothing nighttime bath.

  • Oil the soles of your feet before bedtime to calm and ground Vata energy. Sleep in socks or wipe off after 15 minutes to avoid messy sheets and slipping. Ayurveda self-massage (abhyanga) is one of the most helpful tools for improving sleep (and our skin).

Ayurvedic Tips for Good Sleep image of Ayurvedic herbs to promote sleep

3. Ayurvedic Herbal Tips for Good Sleep

The answer is always, "it depends." The Ayurveda herbs used need to be tailored to each person, their constitution and current state.

Ashwagandha has been popularized as a natural sleep aids. Several studies have shown this ancient medical herb to relieve anxiety and stress and improve sleep quality. For use as an Ayurvedic sleep remedy, mix a teaspoon of Ashwagandha with a cup of warm milk before bed.

However, this herb may NOT be correct for you and for some, depending on the doshas, may be too stimulated by this adrenal adaptogen. It is always best to consult with an experienced Certified Ayurvedic Practitioner for guidance on what herb is correct for you.

"Just because it is natural and organic does not mean it is good for you. Herbs are not one size fits all. One needs guidance with herbals to ensure they are supportive overall and specifically ideal for you." - Veena, Saumya Ayurveda

Ayurvedic Tips for Good Sleep image woman doing Saumya Ayurveda guided practices as part of an evening Ayurveda routine

4. Ayurvedic Tips for Good Sleep: Ayurveda Lifestyle Tools

1. Dinacharya, or Ayurvedic Routines. Today started yesterday. What we do, what and how we eat, how we move through the day, all affects how we will sleep. Good sleep starts with an Ayurvedic morning routine (dinacharya) that fits your life. For a healthy Ayurvedic version of the night cap, create your own Ayurvedic evening rituals.

Pick a few items for morning and evening choosing those that you enjoy and will provide you with the greatest return on your energy and time investment.

“Some people, especially those with a higher Vata dosha, cringe at the word “routine.” Vata is free form and does not want to be caged in. I get it. I explain to my clients that morning and evening dinacharya, not as routine, but rather as following the natural rhythms and surfing those waves. For Vata type people, that really resonates.” - Veena, Saumya Ayurveda

2. Wake at the correct time for you. Often when we are exhausted, we want to sleep more and later, and yet rarely does that seem to improve energy, in fact, it tends to make people less energetic (more confused and even demoralized.) Knowing what time is ideal for your wake up is key to having good energy and focus.

Vata governs the early morning hours; wake before sunrise to harness its light, fluid, moving energy. Fresh air and exercise after waking help reduce stress throughout the day. Waking up later in the morning, is waking up in the heavy, dense qualities of Vata, and it's hard to get going.

Wake Up Time By Dosha Type

Vata: People with a Vata constitution need more sleep and do best sleeping until 6 a.m. Pitta: Those with a Pitta constitution are supported by waking by 5:30a.m. Kapha: People with a Kapha constitution are invigorating their energy by waking by 4:30a.m.

Free Guided Practice: 2 Minute Meditation

3. Saumya Ayurveda clients gain two fundamental skills that are life changing, life-long. They learn how to, at will, change from a habit of fight, flight, freeze mode, to rest, restore, and relax mode. How? In just two clear steps, clients create a new sense of calm in their lives and this has a direct impact on their sleep.

2. Use our free daily guided practices as part of their morning and evening Ayurveda routines.

Ayurvedic Tips for Good Sleep image on napkin saying your daily routine matters

4. Establish and maintain a consistent sleep schedule. One of the most powerful Ayurvedic sleep remedies is, simply: maintain a regular sleep schedule. When your doshic picture is assessed through an Ayurveda consultation, you can further refine your wake and sleep schedule, and optimize your energy.

"Consistency is key to balancing the doshas, and a consistent sleep schedule is a game changer. When our being knows it can count on something, that provides security, safety and comfort and we naturally relax." -Veena, Saumya Ayurveda

While an earlier bedtime is better, head to bed between 9:00pm and 10:00 pm to align with your circadian rhythm and the rhythm of the doshas. Your ideal sleep and wake time depends on your constitution, current state, location and stage of life. A consultation with an experienced Ayurvedic practitioner is needed to gain insights and clarity about your doshic picture. (An online Ayurveda quiz often falls short.)

Vata, Pitta and Kapha dominate certain times of day. To learn more read The Three Ayurvedic Doshas and Their Impact on Your Life. Even before your work day is done, start preparing your body to wind down.


“Vata dosha is dominant from 2:00-6:00 (a.m. and p.m.). Know that it is the time to start letting go, slowing down, taking it a bit easier. Avoid scheduling the hardest work of your day during Vata time. We are still engaged in our tasks and duties of the day, but internally we become aware of the shift and align internally with the subtle Vata energy. It is similar to downshifting a car. We’ve been in high gear, perhaps since we woke up, now it’s time to shift to a lower gear.

In the evening, around dinner time, it is time to slip into neutral and coast into relaxation. When we follow the natural rhythms of the doshas, we will much more easily fall and stay asleep. When we are in high gear from the moment we wake up until the moment we put our head down, we won’t be relaxed and that will affect sleep. -Veena, Saumya Ayurveda

Ayurvedic Tips for Good Sleep image hands holding a slip of paper with let it go written on it

5. Ayurveda lifestyle habits are a powerful way to calm our minds and reset our natural rhythms. Nasya oil, Abhyanga massage, and guided meditations bring you back to the moment and improve overall well being. When we calm our minds and nervous systems, we create restful, healthful sleep.

6. Log off and let it go. Great resignation? Quiet quitting? What we're talking about here is a long over due an deserved return to balance. We're Burning Out and Quiet Quitting.

Feeling stressed lately? You’re not alone. Our whole society is operating from a state of agitated intensity. Work demands too much of us. Life is getting more expensive, but salaries are stagnant. We feel overworked, underpaid, and unappreciated.

Yikes. It’s no wonder 89% of people who left their jobs last year said they felt burnt out and unsupported. The Great Resignation (the extreme spike in employee turnover in 2021) has opened up an important dialogue about work/life balance, mental health, and what we deserve from our employers.

According to a recent poll, over 50% of US workers are “quiet quitting,” meaning they simply aren’t going above and beyond for their employer. And an astonishing 40% of US employees are thinking about leaving their job in the next three to six months.

It’s clear, our work culture isn’t working. We’re burnt out, tired, and ready to reclaim our calm. From an Ayurvedic standpoint, this means restoring balance in our minds, bodies, nervous systems, emotions, and our entire lives.

Avoid answering emails, scrolling the internet, or watching TV after dinner. Screen time keeps our mind on hyperalert, and inhibits melatonin production.

Ayurvedic Tips for Good Sleep image of a bedroom sanctuary

7. Keep your bedroom dedicated to sleep and tranquility. Create a nourishing environment for meditation, reading, journaling, and winding down. (Get a traditional alarm clock instead of using your phone.)

If you wake during the night, avoid the temptation to hop on your phone. Instead, use our guided meditations and fall back asleep. Learn How To Breath Diaphragmatically and Change Your Life.

Ayurvedic Tips for Good Sleep image desktop with notepad saying Client Testimonials

“I saw my doctor who advised me to double my dose of Zoloft. Somehow, that didn't sit well with me, so I found Veena at Saumya Ayurveda. Implementing her Ayurveda plan and working with my physician, after only two months, I was off Zoloft completely and sleeping well, feeling good, and loving myself. Saumya Ayurveda has changed my life.

It's amazing how easy it is to integrate Veena's suggestions into my daily life. It's as though my body is saying to me, "Finally! Thank you for treating me better! This is what I've been wanting all along!" The improvements in my digestion and sleep were felt not after a month, or a week, but I experienced immediate relief. Saumya Ayurveda should not, must not, be a secret! Thank you.” --Nicole Grove, Minnesota


“I have seen Veena at Saumya Ayurveda for several years--in fact, my family sees her. She has helped me with blood pressure, cholesterol management as well as helping me reduce overall inflammation. I sleep better, my stress has reduced, and my energy has improved. During a period of high stress, I was waking with a racing heart and the herbal and lifestyle recommendations reversed it.

I recommend Veena--she will stick by your side and be there when you need her. She is responsive, comprehensive and effective." -- Bryan Stenlund, Licensed Psychologist, Grand Rapids, Minnesota


“Veena is experienced and caring. Her knowledge is astounding. She took the time with text support to help me get into habit of taking the herbs on time. She picked me up when I didn’t have energy to keep going. My A1C numbers quickly went from 6.3 to 5.7. As a fitness and wellness professional, I strongly recommend you take the first step with Veena.” –N.L., Corrales, New Mexico

1, 2, 3

There is a saying, "The mind is more in the body, than the body is in the mind." The Saumya 3 step meditation process shifts us from fight-flight-freeze mode, to rest-restore-relax mode. Give it a try for forty days and observe the changes. The more grounded and relaxed we are, the smoother life flows.

"The breath is the connection between the mind and body, so by training the breath, we become calm, focused, and grounded, we slow down the aging process by decreasing stress. These practices are so simple and easy to have as part of our daily life. We actually feel and look younger."

- Veena, Saumya Ayurveda

1. Learn Diaphragmatic Breathing and Change Your Life. When we re-learn to breath diaphragmatically, we move from the flight-fight-freeze mode, to rest, restore, relaxation mode from where we want and need to live.

2. Free Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.

"Choose a couple of practices from the routines that provide you with the greatest support. Perform them while applying our two minute meditation technique and your mundane tasks, just transformed into a mellifluous meditation. This is meditation applied to daily life." - Veena, Saumya Ayurveda

"Veena was able to help me regain my energy in just a few months and I’m feeling like my “young” self again! I love the food plan she designed for me, and all the supporting practices (am/pm routines, breathing techniques, herbs, and spice mixes) are so enjoyable to incorporate into my day. I highly recommend Saumya Ayurveda if you want to feel better and have more vitality.”

-Molly Rossini

Saumya Ayurveda can help you implement Ayurvedic Tips for Good Sleep

Ayurvedic Tips for Good Sleep can have a postiive impact ony our life, day and night. Sleep issues are an all-too-common affliction, and it has serious consequences. Ayurvedic sleep tips can help you to rest easy and regain the vitality you need to feel your best.

Ayurvedic Tips for Good Sleep image antique compass and map

Discover the Saumya Ayurveda Way

We all want to be heard, understood, and cared for as whole beings, not a set of isolated symptoms. True health is more than the absence of disease, which is why Western medicine so often leaves us feeling hopeless and unseen.

Deep down, you already know what you’re searching for: a new framework for living – one that brings your entire being back into balance. With Saumya Ayurveda, you’ll receive individualized guidance to create the physically, mentally, and spiritually vibrant life you crave.

Saumya Ayurveda provides concierge, top-notch, award-winning Ayurveda care. We strive to keep it simple, so you can focus on you! Opt for virtual consultations and we'll come to you.

Our practice model is client focused, we’re not in the retail herb business. We’ll guide you where to order herbs directly online. Our top-shelf Ayurveda oils and herbalized ghees are the best in the land and we’ll ship your care package right to your doorstep.

Our effective multi-appointment consultation packages provide you with experienced Ayurveda care, enthusiastic guidance, and inspiring support.

Explore our personalized services and book your FREE discovery call today. Psst! Our clients say it best – so read and watch our client's stories

Ayurvedic Tips for Good Sleep image of Veena of Saumya Ayurveda

Veena is a Certified Ayurvedic Practitioner and meditation teacher, and monk.

She is President Emeritus and teaching faculty of the Meditation Center.

Veena fell in love with the traditional medicine used in her family’s home, learning herbal remedies at her grandmother's knee.

These childhood experiences were the seeds of a lifelong passion. For over 30 years, Veena has dedicated her life to the world’s oldest healing system: Ayurveda.

She draws on this ancient wisdom to help others find their compass to a healthy life – and support those left wanting by Western medicine.

An experienced Certified Ayurvedic Practitioner, Veena’s deep, intuitive knowledge of Ayurveda empowers her clients to reclaim their fullest, most vibrant lives –mentally, physically, and spiritually. Veena individualizes treatment plans to each person, rather than offering a one-size-fits-all approach, so it fits your life and becomes woven in your lifestyle, naturally.

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