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Published on 10/10/24
(Updated on 10/03/25)
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Ayurvedic Remedies for Sleep Disorder

Written by
Dr. Ayush Varma
All India Institute of Medical Sciences (AIIMS)
I am an Ayurvedic physician with an MD from AIIMS—yeah, the 2008 batch. That time kinda shaped everything for me... learning at that level really forces you to think deeper, not just follow protocol. Now, with 15+ years in this field, I mostly work with chronic stuff—autoimmune issues, gut-related problems, metabolic syndrome... those complex cases where symptoms overlap n patients usually end up confused after years of going in circles. I don’t rush to treat symptoms—I try to dig into what’s actually causing the system to go off-track. I guess that’s where my training really helps, especially when blending classical Ayurveda with updated diagnostics. I did get certified in Panchakarma & Rasayana therapy, which I use quite a lot—especially in cases where tissue-level nourishment or deep detox is needed. Rasayana has this underrated role in post-illness recovery n immune stabilization, which most people miss. I’m pretty active in clinical research too—not a full-time academic or anything, but I’ve contributed to studies on how Ayurveda helps manage diabetes, immunity burnout, stress dysregulation, things like that. It’s been important for me to keep a foot in that evidence-based space—not just because of credibility but because it keeps me from becoming too rigid in practice. I also get invited to speak at wellness events n some integrative health conferences—sharing ideas around patient-centered treatment models or chronic care via Ayurvedic frameworks. I practice full-time at a wellness centre that’s serious about Ayurveda—not just the spa kind—but real, protocol-driven, yet personalised medicine. Most of my patients come to me after trying a lot of other options, which makes trust-building a huge part of what I do every single day.
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Sleep is one of the most basic yet essential commodities for leading a holistic and healthy life. Having a good 6-8 hours of undisturbed sleep is essential for anyone to perform at their utmost efficiency. But there are instances where, due to many reasons there would be sleep disturbances.

If these sleep disturbances continue, then both mental and physical health can take serious repercussions starting from exhaustion to the complete health decline. This situation is commonly called sleep disorder.There has been a rise in sleep disorders in modern society and it is important to take preventive measures so that sleep disorders do not affect one’s health and life.

Sleep Disorder

Sleep disorder is characterized by constant sleep disturbances where the challenge becomes either initiating sleep or maintaining uninterrupted sleep for the essential 6-8 hours that the human body typically requires. Sleep disorders encompass a range of issues, from difficulty falling asleep (Insomnia) to restless nights and waking up frequently. There are over 80 different types of sleep disorders. Some of the most common ones are Insomnia, Sleep Apnea, Restless Leg Syndrome (RLS), Parasomnia, etc. Sleep plays an important role when it comes to health, focus, energy levels, efficiency, etc. Sleep disorders can be caused due to many factors which include genetics, previous health conditions, or due to poor lifestyle choices like having an irregular sleep schedule, consumption of caffeine and/ or alcohol, working on night shifts, etc.

Ayurvedic approach to sleep disorder

According to Ayurveda sleep disorder is one of the problems caused due to the imbalance caused by doshas, specifically vata or pitta dosha(sometimes both) which cause less sleep whereas excessive Kapha in the body causes excessive sleep.

The symptoms of Vata sleep imbalances can include difficulty falling asleep, waking up in the middle of the night, or having trouble staying asleep.

Those who wake up periodically or suffer from palpitations, body pain or emotional disturbances such as fear, anger or sadness are suffering from Pitta-type Insomnia.

Ayurvedic Remedies for Sleep disorders include balancing the doshas is essential to achieving a night of proper sleep. In the case of Kapha imbalance, heaviness, and excessive sleep are likely to occur. They tend to pose problems in building a proper sleep schedule which is an essential component in cultivating quality sleep.

Ayurvedic Remedies for Improving Sleep Disorder

Ayurveda offers several measures to ensure that a proper balance of doshas is attained which will then ensure that the person can attain a good night’s sleep. Ayurvedic remedies for sleep focus on creating harmony within the body, mind, and spirit to promote restful and rejuvenating sleep. These remedies are rooted in the principles of Ayurveda, an ancient holistic healing system that emphasizes balance and well-being. Some of the methods for achieving this are;

Herbal Remedies

Ashwagandha: Ashwagandha, also known as Indian Ginseng or Withania somnifera, is an adaptogenic herb widely used in Ayurveda. It has been traditionally used to reduce stress, and anxiety, and promote relaxation. By regulating cortisol levels (the stress hormone), Ashwagandha can have a calming effect on the nervous system, which can lead to improved sleep quality. It is available in various forms, including capsules, powders, and teas.

Brahmi: Brahmi, or Bacopa monnieri, is a herb known for its positive effects on cognitive function and stress reduction. It’s considered as a brain tonic in Ayurveda and is believed to have calming and soothing properties. Brahmi can help alleviate restlessness and promote a sense of tranquillity, making it a valuable herb for  those experiencing sleep disturbance.

Valerian Root: Valerian root (Valeriana officinalis) is a well-known herbal remedy used for its potential to induce relaxation and improve sleep. It is believed to work by enhancing the action of GABA (Gamma-Aminobutyric Acid), a neurotransmitter that calms the nervous system. Valerian root is often used in the form of supplements, teas, or tinctures and it’s recommended to use it under the guidance of a healthcare professional.

Jatamansi: Jatamansi, or Nardostachys jatamansi, is an Ayurvedic herb that has been used for centuries to manage stress and anxiety. It is believed to have a calming effect on the mind and nervous system, making it beneficial for improving sleep quality. Jatamansi is available in various forms, such as powders, capsules, and oils.

Herbal Teas: Herbal teas made from calming herbs like Chamomile, Valerian root, and Ashwagandha can be consumed before bedtime to promote relaxation and sleep. Chamomile tea, in particular, is well-known for its soothing properties  and ability to alleviate stress and anxiety.

Dietary Charges

Warm Milk: The tradition of drinking warm milk before bed is not just a cultural practice; it has a scientific basis. Milk contains Tryptophan, an amino acid precursor to Serotonin and Melatonin which play key roles in regulating sleep. Heating the milk enhances its soothing effect. Adding a pinch of nutmeg or a small amount of ghee can further enhance its calming properties.

Avoid Stimulants: Stimulants like caffeine and nicotine can interfere with your ability to fall asleep and stay asleep. Caffeine found in coffee, tea, cola, and chocolate, is a known stimulant that can keep you awake. It’s advisable to limit your consumption of these substances, especially in the afternoon and evening.

Light Evening Meal: Eating heavy, greasy, or spicy meals close to bedtime can lead to discomfort and indigestion, which in turn can disrupt your sleep. Instead, opt for a light and easily digestible dinner. Focus on whole  grains, lean proteins, vegetables, and fruits. Avoid large portions that might burden your digestive system.

Hydration Balance: While it’s important to stay hydrated, try to avoid excessive fluid intake close to bedtime. This can help prevent waking up in the middle of the night to use the bathroom. However, being too thirsty can also be uncomfortable, so find a balance that works for you.

Limit Sugar Intake: Consuming excessive amounts of sugar, especially refined sugars, can lead to energy spikes and crashes, affecting your sleep-wake cycle. Opt for naturally sweet foods like fruits and minimise consumption of sugary snacks and desserts, especially close to bedtime.

Creating an ideal sleep environment

Darkness: A dark environment signals to your body that it’s time to sleep. Use black curtains or shades to block out external light sources, such as streetlights or early morning sunlight. This darkness can help regulate your body’s natural sleep-wake cycle, known as the Circadian Rhythm.

Quietness: A quiet sleep environment minimises disruptions and allows you to fall asleep more easily and stay asleep throughout the night. If you can’t completely eliminate background noise, consider using white noise machines or earplugs to create a more serene atmosphere.

Comfortable Temperature: Maintaining a comfortable room temperature is essential. The optimal temperature can vary from person to person, but it’s generally recommended to keep the room slightly cooler, around 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius). This temperature range is conducive to better sleep.

Limit Electronic Devices: The blue light emitted by electronic devices such as phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Try to limit screen time to at least an hour before bedtime. If you must use devices, consider using “night mode” settings that reduce blue light emission.

Ayurveda offers a treasure trove  of remedies that tackle sleep disorders by harmonizing the body, mind, and spirit. From dosha-balancing techniques tailored to individual needs to calming herbal interventions, Ayurveda provides a holistic roadmap to achieving the bliss of a restful night’s sleep. Remember, persistence and patience are crucial when integrating these practices into your daily routine. Should sleep disturbances persist, consulting a qualified Ayurvedic practitioner can provide personalised guidance on your journey to revitalising sleep and overall well-being.

Ask-Ayurveda is an Ayurveda aggregator that can offer expert online consultation for Ayurvedic treatment for issues related to sleep or other health or lifestyle-related issues.

This article is checked by the current qualified Dr. Harsha Joy and can be considered a reliable source of information for users of the site.

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Questions from users
What are some specific lifestyle changes I can start implementing to improve my sleep quality?
Skylar
122 days ago
Dr. Ayush Varma
122 days ago
To improve sleep quality, try making some simple lifestyle changes like keeping a regular sleep schedule, avoid caffeine and heavy meals a few hours before bedtime, and create a calm sleep environment with darkness and a comfy temperature. Think about trying relaxation techniques or herbal remedies too, like chamomile tea or warm milk. These tiny adjustments can make a big difference! If the problem continues, consider speaking with an Ayurvedic practitioner.
What are some other herbs that can help improve sleep quality like Brahmi does?
Ava
97 days ago
Dr. Ayush Varma
96 days ago
Sure! In addition to Brahmi, you might wanna try Ashwagandha, as it's known to reduce stress and promote sleep. Another good one is Jatamansi, it calms the mind. Valerian root too, but you've gotta check what suits you best, watch how your body responds. Everyone's prakriti is diff, so it's trial and feel.
How does drinking warm milk before bed help improve my sleep quality?
Wyatt
107 days ago
Dr. Ayush Varma
106 days ago
Warm milk before bed is a classic Ayurvedic suggestion. It's calming, like a big hug for your mind. The tryptophan in milk helps boost serotonin, making you feel cozy and sleepy. It's also nourishing for Vata dosha, which is often aggravated if you're anxious or have trouble sleeping. Just make sure it's not too hot or too cold, Goldilocks style!
What are the best ways to incorporate Brahmi into my daily routine for stress relief?
Gabriel
102 days ago
Dr. Ayush Varma
101 days ago
You can incorporate Brahmi into your routine by making a tea or adding Brahmi powder to warm milk before bed. Consuming as a supplement is an option too. Start with a small dose to see how it affects you, as individual reactions can vary. Also mindful breathing or meditation paired with Brahmi might enhance it's stress-relieving effects.
What are some Ayurvedic tips for improving sleep if I struggle with anxiety at night?
Lincoln
92 days ago
Dr. Ayush Varma
91 days ago
If anxiety's keeping you up, try sipping some warm milk with a pinch of nutmeg before bed to calm your mind. Practice slow, deep breathing, focusing on long exhales to soothe the nervous system. Ashwagandha or Brahmi can be great too. A gentle foot massage with warm oil might help you sleep deeper. If issues persist, consider talking to an Ayurvedic practitioner!
What are some specific foods that enhance GABA levels for better sleep?
Paisley
87 days ago
Dr. Ayush Varma
86 days ago
Foods rich in magnesium and B6 can help boost GABA levels - think nuts, seeds, bananas, and spinach. Fermented foods like kimchi or yogurt might also be beneficial coz of their probiotics. L-theanine in green tea is another good one! Just see how your body feels with them, everybody's a bit different.
What are some other adaptogenic herbs that might help with sleep besides Ashwagandha?
Penelope
67 days ago
Dr. Ayush Varma
66 days ago
You might wanna try tulsi (holy basil), it's calming and kinda helps in stress relief. Shankhpushpi is another one; it's good for the mind and can support sleep. Brahmi can be helpful too, especially if mind's hyperactive. Remember though, everyone's different so it's good to see how your body responds.
How can I tell if my sleep issues are related to a specific disorder mentioned in the article?
Owen
82 days ago
Dr. Ayush Varma
81 days ago
Identifying a specific sleep disorder from just symptoms can be tricky. If you're waking up often, struggling to fall asleep, or feeling super tired despite "sleeping enough", it might be a sign. Ayurvedically, it could be a vata imbalance. Maybe try calming teas like Chamomile or check in with an expert if it continue.
How can I tell if my sleep issues are related to sugar intake or something else?
Michael
77 days ago
Dr. Ayush Varma
76 days ago
Hey, so figuring out if sugar is messing with your sleep can be tricky. Try cutting down on sugar (especially in the evening) and see if anything changes. Foods with caffeine are another thing to watch out for - they can totally mess with your sleep too! Maybe keep a diary of what you eat and how you sleep—it might give you some clues. Good luck!
How can I incorporate ashwagandha into my routine without interfering with my caffeine intake?
Scarlett
72 days ago
Dr. Ayush Varma
71 days ago
You can definitely incorporate ashwagandha into your routine without clashing too much with caffeine. Since both have different effects, keep your caffeine earlier in the day. Try taking ashwagandha in the evening as it naturally calm and can promote better sleep. Watch how your body feels and adjust timings if needed. 😊
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