Get the Best Sleep of Your Life With This Ayurvedic Nighttime Routine
- juliegtheyogi
- 6 hours ago
- 5 min read
Discover an Ayurvedic nighttime routine to soothe the Ayurveda vata dosha and get better sleep with calming rituals designed for deep rest and balance.
It's 9:30 p.m., your body craves rest, but your mind is doing cartwheels.
I call this "tired by wired."
Ayurveda calls this vata season—a time when the air is dry, the wind is swirling and your nervous system feels a bit extra. As the days shorten and the weather shifts to fall, you might notice increased restlessness, anxiety or scattered thoughts.
Vata season (fall) is governed by the elements air and ether (space). This is a time to embrace warmth, slow down and root yourself back into rhythm.
Think nourish and ground.
Your evening routine plays one of the most important roles in balancing vata energy.
By incorporating grounding practices, you can calm your mind and prepare your body for the best sleep of your life.
My Favorite Ayurvedic Nighttime Routine for Better Sleep
For years, I struggled with my bedtime routine, falling asleep and have even had several bouts of insomnia. These are my seven go-to tips for getting better sleep tonight by getting vata back in balance.
Power Down Early: Create a Consistent Routine
Vata thrives on consistency but resists it. Power down your devices and shut off screens ideally by 9 p.m. to signal to your body that it's time to wind down. Begin by gradually moving toward this goal, allowing your body to adjust to an earlier bedtime (10 p.m. is ideal). A consistent bedtime helps stabilize vata's scattered energy and preps you for a better night of sleep.
Practice Abhyanga: Nourish Your Skin, Soothe Your Mind
If you've had enough of testing things out and you just need something that actually works, this is the one you've been waiting for. Abhyanga, the Ayurvedic practice of self-massage with warm oil, is the best way I know to calm vata instantly. Gently massage your body with sesame oil that's warmed between your palms. Start with your feet and work upward toward the crown of your head. Abhyanga is the ultimate self-care practice because it nourishes you from the inside out. It hydrates dry skin, calms your nervous system and promotes deep relaxation, and that's just the start. After Abhyanga, a warm shower can enhance its incredibly grounding effects. I always feel tired and ready for bed immediately after doing this. The traditional way to practice Abhyanga is in the morning, but I practice it night and find that it's much more grounding for me then.
Sip a Warm, Soothing Beverage to Calm Your Mind
A warm drink (morning or night) can be incredibly grounding during vata season. Golden Turmeric Milk (get the recipe!), made with almond milk just before bed promotes ultimate nighttime relaxation.
Herbal teas like those with lavender and chamomile are also my favorites. They can soothe your mind and help you get to sleep fast.
Do Calming Activities Before Bed
As part of your nighttime routine, opt for activities that you know will help you feel relaxed. Things like journaling, stretching gently and breathing deeply can quiet your mind and prepare your body for amazing sleep. Try Nadi Shodhana—Alternate Nostril Breathing—my favorite pranayama (breathing exercise) to practice in the morning. This breathing technique involves inhaling through one nostril and exhaling through the other, promoting balance and tranquility between both sides of the brain. Avoid activities that are too stimulating like scrolling through your phone, watching TV or reading a book with an intense story, which can make you even more restless.
Create a Calm Environment: Set the Lighting
The right ambiance can definitely impact your ability to relax. Try calming scents like lavender to create a soothing atmosphere. Dim the lights to signal to your body that it's time to wind down. The changes in your environment cue your mind and body to transition from a busy day to the stillness of night.
Hydrate and Nourish: Support Your Body's Needs
Vata season brings more dryness than any other time of year because of its qualities (like mobile, light and dry). This can show up in you as dry skin, dry hair and dry nails. It can also show up as dryness in your digestive system with constipation. Keeping hydrated will help prevent you from becoming internally dry. Drink warm water throughout the day and eat hydrating foods like soups, stews and cooked root veggies.
Reflect and Release: Journal for Mental Clarity
Ever had the same few thoughts stuck on repeat like a broken record playing over and over again? Journaling will catch those thoughts on a page and keep the there.
I journal every single night. In fact, one year, I had kept four journals at once. If I didn't journal, I would take those thoughts right to bed and they would be rumbling around in my mind and blocking my sleep. Journaling organizes my thoughts and makes it easier for me to relax and fall asleep. Spend a few minutes every night writing down your thoughts. Here are a couple of ways to start:
Write one thing you are grateful for (make it a new thing every day).
List three wins you had today (like choosing to write in your journal)
Soothe Vata With an Ayurvedic Nighttime Routine
Your Ayurvedic nighttime routine doesn’t have to be long or complicated to be effective—it just needs to be intentional. As the world around you speeds up, your evening routine offers you the opportunity to slow down.
Think of it as your sanctuary of stillness. Because I have a routine that supports me and I know it works, I actually look forward to doing it every night.
With these simple Ayurvedic self-care evening rituals, you'll not only calm your nervous system and support deeper sleep, you’ll also send a powerful message to yourself: Rest is sacred, and you need it to thrive.
Consider sleep the greatest asset in your life that will help you achieve the goals and life you dream of.
You can't do that from a place of exhaustion and depletion.
Ayurveda is the vehicle to get you out of the tiredness and into a state of true energy, and that starts with a good night's sleep.
Whether you begin with Abhyanga, a screen-free wind-down or a cozy mug of Golden Turmeric Milk, the key is consistency and care. Try one or two of these rituals for your nighttime routine tonight and notice the difference they make.
Tonight, instead of pushing through, try slowing down. You'll have a better chance of getting the best sleep of your life, and your body, mind and spirit will thank you in the morning.
Wish you had more energy—and a self-care routine you could actually stick to?
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Note that this website is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.