What is melatonin hormone and how does Ayurveda address sleep issues?

Question

Over the past few months, I’ve been struggling with poor sleep quality. I find it hard to fall asleep at night, and even when I do manage to get some rest, I wake up feeling tired and unrested. A friend of mine suggested that I might have a problem with my melatonin hormone, which is responsible for regulating the sleep-wake cycle. After researching it, I learned that melatonin is a hormone produced by the pineal gland and plays a key role in helping us sleep, but I don’t fully understand how this process works and how to support it naturally.

From what I gathered, melatonin levels decrease as we age, and stress, poor diet, and excessive screen time can further disrupt its production, leading to sleep disturbances. Since I’ve been dealing with insomnia and stress, I’m wondering if melatonin imbalance could be the reason behind my sleep issues. I’d prefer to avoid relying on synthetic melatonin supplements or sleep medications, so I started looking into how Ayurveda addresses sleep disorders.

Does Ayurveda view melatonin as an essential hormone for sleep, and if so, what are natural ways to support melatonin production? Could Ayurvedic herbs like Ashwagandha or Brahmi help balance Vata dosha and promote restful sleep? I’ve heard that Ayurveda places a lot of emphasis on digestive health and mind-body balance, so I’m curious if there are specific dietary adjustments or lifestyle practices that can enhance the body’s ability to produce melatonin naturally.

Also, does Ayurveda recommend specific routines, such as bedtime rituals or herbal teas, that help promote better sleep hygiene? I would love to hear from anyone who has dealt with sleep problems and found relief through Ayurvedic treatments. What worked for you?

Dr Sujal Patil · Accepted Answer

Ayurveda does not directly refer to melatonin but recognizes deep, restful sleep (Nidra) as one of the three pillars of health. Poor sleep is often linked to Vata imbalance (excess air and space elements), which causes restlessness, overthinking, and difficulty falling asleep. Pitta imbalances (excess heat and intensity) can also lead to waking up in the middle of the night. Instead of relying on external melatonin, Ayurveda focuses on naturally supporting the body's ability to regulate sleep through herbs, diet, and daily routines.

Herbs like Ashwagandha, Brahmi, and Jatamansi are excellent for calming the nervous system and reducing stress, which indirectly supports melatonin production. Warm milk with nutmeg, turmeric, or Ashwagandha before bed can naturally induce sleep. Digestive health is also crucial—eating a light, early dinner and avoiding heavy, spicy, or processed foods at night can prevent sleep disturbances caused by an aggravated digestive system.

Ayurveda strongly recommends a consistent nighttime routine (Dinacharya) to train the body to recognize sleep cues. This includes avoiding screens at least an hour before bed, practicing self-massage (Abhyanga) with warm oil, and engaging in calming activities like meditation or gentle breathing exercises (Anulom Vilom, Bhramari Pranayama). Using essential oils like sandalwood, lavender, or camphor can further relax the mind. With consistent practice, these natural methods can help regulate the body’s sleep-wake cycle without relying on synthetic melatonin supplements

What is melatonin hormone and how does Ayurveda address sleep issues? - #16605

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