How to Fix Your Sleep Schedule with Ayurveda
Updated: Dec 11
In our fast-paced lives, many of us struggle to stick to a balanced sleep schedule. Sleep is essential for our mental clarity, emotional health, and physical well-being. If you’re having trouble sleeping, the ancient practice of Ayurveda may hold the answers you seek. This holistic approach is all about finding harmony in the body, mind, and spirit. With Ayurveda, you can discover effective ways to enhance your sleep and feel more refreshed each morning.
In this post, we will discuss practical Ayurvedic techniques and tips to help you reclaim your sleep schedule. By integrating these strategies into your daily life, you can develop a consistent routine that encourages better sleep.
Understanding Your Dosha
To effectively enhance your sleep, it’s important to understand your dosha. Ayurveda identifies three main doshas: Vata, Pitta, and Kapha. Each dosha has its own traits, influencing not just your personality but also your sleep habits.
1. Identify Your Dosha
Vata: People with a Vata dosha are usually creative and energetic but may experience anxiety and easily get overstimulated. This can lead to insomnia or restless nights. Wondering if you have Vata imbalances? Peruse Wild List of Vata Imbalances.
-Ayurveda Tips for Vata for a Good Night's Sleep
Pitta: Those with a Pitta dosha are driven and intense, often experiencing racing thoughts at night which disrupt their ability to sleep. Curious if you have Pitta imbalances? Check out our Hot List of Common Pitta Imbalances.
- Ayurveda Sleep Tips for Pitta for a Restful Night's Sleep
Kapha: Individuals with a Kapha dosha are calm and grounded but may become lethargic. This can make it difficult for them to wake up in the mornings. Read about 23 signs and symptoms of Kapha: Sturdy List of Kapha Imbalances.
By identifying your dosha, you can tailor your approach to improve your sleep quality.
Establish a Routine
Ayurveda stresses the importance of having a daily morning and evening routine, known as Dinacharya. A consistent daily schedule helps regulate your body's internal clock, signaling when it's time to wake up and when to sleep.
2. Stick to a Sleep Schedule
Aim to go to bed and rise at the same time each day. Most adults need between 7-9 hours of sleep per night. For instance, if you typically go to bed at 10 PM, try to maintain that schedule even on weekends. Regularity helps condition your body for better rest.
3. Create a Pre-Sleep Routine
Engage in relaxing activities before bed to prepare your body and mind for sleep. Consider the following:
Gentle yoga: Poses like Child’s Pose can help ease physical tension.
- The Best Yoga Poses for Vata Dosha: Ground and Balance - Keep Your Cool: Top Yoga Tips for Pitta Dosha - The Best Asana and Pranayama for Your Dosha: A Guide for Vata, Pitta, and Kapha
Meditation: Dedicate 10-15 minutes to meditation to settle your mind. Research shows that meditation can improve sleep quality.
- The Power of Meditation for Nervous System Healing: How It Works. - Transform your life by incorporating this 3-part guided practices program into your daily life
Herbal tea: Drink a soothing caffeine-free tea, such as tulsi tea, known for its sleep-promoting properties.
Optimize Your Sleep Environment
Creating a restful environment is essential for good sleep. According to Ayurveda, your surroundings can significantly impact your overall well-being.
4. Adjust Lighting
As night approaches, dim your lights. Soft, warm lighting signals to your body that it's time to unwind. Aim to avoid screens and blue light exposure at least three hours before sleeping. People who do this can improve their sleep quality.
5. Embrace Aromatherapy
Certain aromas can enhance relaxation and improve sleep. Try using essential oils like lavender or chamomile, either in a diffuser or on your pillow. Studies have found that lavender can increase the percentage of deep sleep.
Related Reading: Ayurveda Aromatherapy for Vata, Pitta, and Kapha
6. Consider Temperature
Keeping your bedroom cool is crucial. The ideal temperature for sleep typically ranges from 60-67°F (15-19°C). Adjust your blankets and pajamas for comfort, as being too hot can lead to restlessness.
Nutritional Choices
What you eat can significantly affect how well you sleep. Ayurveda recommends a few dietary choices to enhance your rest.
7. Dinner Timing
Finish eating your last meal by 6pm. Opt for a light meal such as soup. This gives your body enough time to digest and can help avoid any discomfort that might interrupt your sleep. Eating too close to bedtime can worsen sleep quality.
8. Eat Sleep-Promoting Foods
Incorporate calming foods into your evening meal, such as:
Bananas: Packed with magnesium and potassium, bananas can help relax your muscles.
Nuts: Soaked almonds are excellent for sleep because of their healthy fats and magnesium content.
Whole grains: Foods like quinoa and brown rice can produce serotonin, promoting sleep.
9. Explore Herbal Remedies
Some herbs naturally promote relaxation. Popular choices in Ayurveda include:
Ashwagandha: Known to help reduce anxiety levels.
Brahmi: Famous for its calming effects on the mind.
Please note: Saumya Ayurveda does not recommend using herbs as if they were over the counter or prescribed pharmaceuticals. An experienced Certified Ayurvedic Practitioner will create you a custom herbal formula, special nasya, and customized Ayurveda plan to support the whole you.
Herbs are not Ayurvedic because it comes from India. Nor it is correct for you because it is organic. Herbs become Ayurvedic when used as part your customized Ayurveda plan which is carefully tailored for your constitution. An herb that is balancing to one person for a concern, may be imbalancing to another.
Mindfulness Practices
Your state of mind plays a huge role in your ability to sleep well. Mindfulness practices can help soothe your thoughts.
10. Integrate Meditation
Just a two minutes of meditation can calm your mind. This is especially beneficial for Vata and Pitta types, who often have racing, busy, and intense thoughts at night.
11. Journaling
If you find your thoughts racing, consider journaling before bed. Writing down your worries can clear your mind, allowing you to relax. Studies show that those who journal before bedtime experience improved sleep quality.
12. Mindful Breathing
Deep diaphragmatic breathing exercises can lower anxiety, making it easier to settle down for the night. Aim for a few minutes of deep breaths to help release tension.
Related Reading: Learn Diaphragmatic Breathing and Change Your Life
Physical Activity
Regular exercise is key to better sleep, but timing and type of activity matter.
13. Find Time for Movement
Incorporate gentle activities into your daily routine. Yog-asana, walking, chi gung, or tai chi can promote relaxation and improve your overall sleep quality. Research indicates that regular movement can reduce insomnia.
14. Avoid Vigorous Exercise Before Bed
While staying active is important, intense workouts close to bedtime can energize you, making it tough to wind down for sleep.
Seasonal Adjustments
Seasonal changes can affect your body and mind, affecting your sleep patterns.
15. Adapt to Seasonal Changes
During summer, Pitta types should focus on cooling activities, while Kapha types might thrive on lighter meals and exercise in winter to stay energized and invigorated. Pay attention to how each season affects your sleep patterns and adjust your routine as needed.
Related Readings: How to Cool Pitta and Reduce Body Heat with Ayurveda Pitta Dosha Guide
Seeking an Experienced Ayurvedic Guidance
If you find persistent problems with your sleep, consider seeking advice from an expert.
16. Consult an Ayurvedic Practitioner
An experienced Certified Ayurvedic Practitioner can offer personalized guidance based on your unique dosha and lifestyle, helping you address specific sleep challenges.
Sweet Slumber Awaits
Improving your sleep schedule doesn’t have to be difficult. By applying Ayurvedic principles, you can create healthy habits that support restful sleep and enhance your quality of life. From understanding your dosha to establishing a calming bedtime routine, these actionable steps are effective pathways toward better sleep. Remember, consistency is key.
Take charge of your sleep and embrace the wisdom of Ayurveda. With these techniques, better sleep and vibrant days are within your reach!
How to Fix Your Sleep Schedule with Ayurveda
Discover how personalized Ayurvedic treatment can change your life
Book a free consultation with Veena from Saumya Ayurveda
"I am sleeping better, less anxious, I don’t feel overwhelmed anymore, my digestive system has definitely improved, AND my mind is calm."
I’m going with the flow. Another huge win is my chiropractor noticed how much more relaxed my neck and shoulders are now. I literally started to cry as my shoulders and neck have been SO tense, inflamed, and crunchy for so long! I’ve felt it loosening since working with Veena, it’s a huge relief to be relaxed. Thank you! Veena.” --Jess D., Minnesota
“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 was tired of seeking advice from mainstream medical professionals, even my beloved midwives. I have long had heavy periods, but it took a turn a couple years ago, getting even heavier. As a result of so much blood loss, I had become highly anemic, irritable, sleeping restlessly, hooked on morning coffee, and suffering through bloating, craping, and spotting for a good chunk of the month.
With Veena’s help, things are getting aligned. I am now a firm believer that: A.) She definitely knows what is talking about and B.) Ayurvedic medicine can be trusted. I am grateful to have found Veena!”
--Angie D. -Minnesota
“Saumya Ayurveda has help me to become reborn. With the help of Veena, I have become more than ADHD. My entire body responds better to stress and relaxation.
Being a molecular scientist, it was difficult to grasp the simplistic complexity of Ayurveda, but the changes I experienced with Veena allowed me, not only a general understanding of health, but sparked a lifelong journey to use my knowledge to advance the acceptance of Ayurveda as a needed modality of health. This is a feat, considering I had difficulty focusing and digestive issues only four short years ago.
Veena’s evaluation and treatment is so individualized that it was easy to adjust my life which spawned health. Veena is a skilled healer with a solution to fit all.”
--Jessica B. Naturopath, Molecular Scientist, Medical School Resident, New York City
Try our tips on How to Fix Your Sleep Schedule with Ayurveda.
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! Our practice model is client focused not on retailing herbs.
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.
BEFORE YOU LEAVE…
If you found value in this article, please help others by sharing it and reposting it on your social media platforms. Just click the three vertical dots at the top of this page.
Saumya Ayurveda is dedicated to offering you insightful Ayurveda content for free to assist you in embracing an Ayurveda lifestyle. Thank you for your support.
MEET VEENA: YOUR AYURVEDIC GUIDE
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.
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.
Learn more about Veena's work and book your FREE discovery call today.
Please note: Saumya Ayurveda does not recommend using herbs as if they were over the counter or prescribed pharmaceuticals. An experienced Certified Ayurvedic Practitioner will create you a custom herbal formula, special nasya, and customized Ayurveda plan to support the whole you.
Herbs are not Ayurvedic because it comes from India. Nor it is correct for you because it is organic. Herbs become Ayurvedic when used as part your customized Ayurveda plan which is carefully tailored for your constitution. An herb that is balancing to one person for a concern, may be imbalancing to another.