Why Can’t I Sleep? Ayurveda’s View on Insomnia

Tossing and turning at night? Waking up groggy and exhausted? Having trouble falling asleep? Ayurveda sees sleep (Nidra) as one of the three pillars of health, alongside digestion (Agni) and balance (Ojas, your life force). When sleep is off, everything else—energy, digestion, mood—suffers too.

From an Ayurvedic perspective, insomnia and sleep issues often, although not always, stem from an imbalance in Vata dosha, which governs movement and the nervous system. When Vata is high, the mind stays restless, thoughts race, and deep sleep becomes elusive.

The good news? Ayurveda has powerful, natural remedies to calm the mind, nourish the nervous system, and restore deep, restful sleep.

Ayurvedic Remedies for Insomnia & Restful Sleep

1. Drink a Sleep-Inducing Herbal Milk

Warm milk has been used in Ayurveda for centuries as a sleep tonic. It’s grounding, nourishing, and rich in tryptophan, which helps produce serotonin and melatonin for better sleep. It’s no coincidence that warm milk puts kittens to sleep- it touches some ancient part of our nervous system that allows us to be soothed and relaxed. 

✅ How to make it:

• Warm 1 cup of organic whole milk (or almond/oat milk if dairy-sensitive).

• Add a pinch of nutmeg

• Stir in ½ teaspoon of Ashwagandha for deep relaxation.

• You can add a tiny bit of honey or maple syrup to taste if you wish

• Drink 30 minutes before bed.
  

💡 Bonus: Add a teaspoon of ghee for extra grounding and nervous system support.

2. Massage Your Feet with Warm Oil

According to Ayurveda, your feet have powerful nerve endings that connect to your brain and nervous system. A quick oil massage before bed can work wonders for calming the mind. You are quite literally and tangibly grounding your energy and moving excess nervous energy out of the mind, down and out of the body. I’ve recommended this practice to health coaching clients before, and they have said it is life changing! Even though it is simple, don’t underestimate its power! 

✅ How to do it:

• Warm a little sesame or Brahmi oil.

• Massage your feet in circular motions, focusing on the soles.

• Put on socks and relax in bed.

3. Avoid Screens & Blue Light Before Bed

Exposure to blue light from phones, computers, and TVs disrupts melatonin production, making it harder to fall asleep. When we are following the natural circadian rhythm- our body produces some cortisol in the morning and melatonin production ramps up as the sun goes down. By watching screens and using artificial light, we disrupt this natural cycle of our body. Ayurveda recommends winding down with low, warm lighting in the evening. The rule in my house is no big overhead lights, lamps only, after 7:30pm!

✅ Better alternatives:

• Read a book (not on a screen!).

• Take a warm bath with lavender essential oil.

• Meditate or practice deep breathing for 5-10 minutes. Yoga nidra can be a really nice practice to calm the mind before bed. You can find free recordings on youtube or the app Insight Timer. 

4. Eat a Light & Early Dinner

Late-night eating can overload digestion, keeping you awake. Ayurveda recommends having your last meal by 7:30 PM to allow the body to fully digest before sleep. We all know how awful it feels to go to bed on a full stomach, and how hard it is to wake up the next morning when we’ve done so. Ideally, you have 3 hours between your last meal and bedtime. You want to go to bed feeling light, but not hungry. If push comes to shove, you can do 2 hrs between meal and sleep. 

✅ Best evening foods for sleep:

• Cooked, warm meals (soups, stews, kitchari).

• Light, grounding foods (sweet potatoes, rice, ghee).

• Avoid caffeine, sugar, and heavy or spicy foods before bed.

5. Take Ayurvedic Sleep Herbs

Ayurveda has powerful adaptogenic herbs that calm the nervous system and promote deep sleep.

✅ Best Ayurvedic herbs for sleep:

• Ashwagandha – Lowers stress and supports deep relaxation.

• Brahmi (Gotu Kola) – Calms the mind and improves sleep quality.

• Jatamansi – A natural sedative that reduces anxiety and promotes restful sleep.

• Chamomile & Tulsi – Gentle herbs that soothe the nervous system.
  

💡 How to use: Drink a tea blend of these herbs or take them as a supplement 1 hour before bed. Don’t want to track down these individual herbs? Try the pre made mix from Banyan Botanicals, I Sleep Soundly

6. Create a Relaxing Nighttime Ritual

A steady evening routine signals to your body that it’s time to wind down. Ayurveda suggests a simple nighttime routine to encourage deep sleep. Back to the circadian rhythm our nervous system’s love routine and consistency, even if that doesn’t feel fun, creative, or spontaneous to our brains. But when you consistently do the same things before bed, your body will start to wind down just from doing these actions. Train your body just like Pavlov’s dogs were trained to salivate just at the ring of a bell!

✅ Your ideal Ayurvedic bedtime routine:

1. Dim the lights 1-2 hours before bed.

2. Unplug from screens and engage in relaxing activities.

3. Drink your herbal milk or tea.

4. Massage your feet with oil.

5. Practice deep breathing, journaling, or meditation.

6. Get in bed by 10 PM.

Ayurveda’s Holistic Approach to Sleep

Insomnia doesn’t have to be a lifelong struggle. Ayurveda offers gentle, natural solutions to restore balance and help you get the deep rest your body craves. By making small shifts—like drinking herbal teas, following a bedtime routine, and reducing stress—you can finally experience restful, rejuvenating sleep.

Want to learn more? Check out my Free Sleeping Soundly Workshop!